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Indian Express

Trainer hails Farhan Akhtar's commitment, says actor took on ‘one of the most demanding transformations in Bollywood history' for Toofan

Fitness trainer Drew Neal, who worked with Farhan Akhtar for the 2024 film Toofan, recently commended the actor's commitment towards achieving 'one of his most demanding' transformations. '5 years ago, @faroutakhtar took on one of the most demanding transformations in Bollywood history for his role in Toofan. Not just one, but two body transformations — from fit, to intentionally gaining weight, to achieving peak athletic condition,' Drew wrote in an Instagram post. But it wasn't just about aesthetics. 'Alongside a gruelling training schedule and a strict nutrition plan, Farhan also had to master the skill and mindset of boxing from the ground up,' he added. 'When I took on this project, I knew it was going to be something special. And looking back — I couldn't be prouder of the work we put in and the result we achieved.' The mantra? 'Discipline. Grit. Vision. Execution. That's what it takes to build greatness — on screen or in real life.' Taking a cue from his acknowledgment, let's understand all about such demanding transformations. Varun Rattan, founder, Evolve Fitness, explained that body recomposition or transformation is when you lose fat while gaining muscle. 'It requires careful adjustment of nutrition, physical activity, and sleep,' said Rattan. Protein Protein is your muscle's best friend. 'Most people do well with about 1.6 grams per kilogram of body weight daily for muscle growth. Some do better with up to 2.2 grams. Those in a caloric deficit must aim for 2.6 to 3.5 grams per kilogram to preserve muscle loss,' said Rattan. Calories For body transformation, a modest deficit of about 100 to 500 calories less than what you usually eat is the sweet spot. 'This way, you burn fat without losing muscle along the way,' said Rattan. Macros matter Carbs should fuel your workouts, so eat most of them around your training sessions. 'Keep fat between half a gram to one gram per kilogram of your body weight. The rest of your calories come from carbs,' shared Rattan. Lifting weights is the primary stimulus for muscle growth. 'Focus on big lifts like squats, deadlifts, and bench presses, hitting them 3 to 5 times a week. Resistance training is most effective for increasing lean mass compared to other exercise modalities. Combine it with aerobic exercises to optimize transformation,' said Rattan. A post shared by Drew Neal (@drewnealpt) Sleep is often overlooked but is super important. Poor sleep can lead to losing more muscle and gaining more fat. 'People getting only 5.5 hours of sleep a night lose almost 60 per cent more muscle when in caloric deficit than those who get 8.5 hours of sleep,' shared Rattan. What to note? How fast and well you change depends on things like how long you've been training, your starting body fat, your age, and your genes, he added. DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.