It’s no secret that a few years ago, Arjun Kapoor was quite heavy. He lost a lot of weight before becoming an actor, and did so with the help of Physique Elite trainer Kyle Arthur. Physique Elite has developed a program called RAW28, which was used to sculpt, shape and develop Arjun’s physique into what it is today. Kyle introduced HIIT (high interval intensity training), which involves sets of 100% output, followed by timed rest periods. HIIT allows for more fat loss than your regular cardio, and also helps increase testosterone levels and metabolism.
Arjun did weights four times a week along with HIIT, CrossFit and functional training sessions. The combination of these types of training is the focus of RAW28 – the mixture of strength, endurance, and functional training to keep the body guessing what’s next. However, training is only part of the plan; Arjun also had to take control of his diet. The plan he was on designed to support significant fat loss, build lean muscle tissue, and gain strength. His diet was broken down into carbs, proteins and fats and ratios given for each. For example, a 2500kcal diet may consist of 40% protein, 40% carbs and 20% fat.
Here’s what a typical day’s diet in stage one of Arjun’s plan looked like:
Breakfast – oats with water, egg omelette with blueberries
Mid-Morning – chicken breast, brown rice, broccoli
Lunch – turkey breast, quinoa, asparagus
Mid-Afternoon – chicken breast, spinach, mixed peppers
Evening Meal – lean steak, spinach, peppers & mushrooms
Before Bed – 6 egg white omelette
Sound interesting? You can hear a lot more from Kyle about this program at the BodyPower India expo on March 29th and 30th in Mumbai. Nutrition is going to be a major talking point there (there’s also a topic on not needing beef to bulk up), so you can learn a lot more. Plus, Arjun himself will be there – along with other stars like Ranveer Singh, John Abraham, Hrithik Roshan, Imran Khan and the trainers who have helped them achieve the bodies they have currently!