The age fork has reached 61. But there is no way to understand his presence on the screen! Sometimes jumping into action scenes with a muscular body in bare clothes, sometimes doing tough stunts effortlessly. From 'Pathan' to 'Jawaan', Shah Rukh Khan's body transformation has shocked the audience time and again. But what is behind the retention of such physical capabilities even at this age? A complicated diet, or hours of sweat in the gym?
Badshah's fitness story is a little different. Just as his diet is quite normal, so is his exercise time. Sometimes eating once a day, sometimes exercising late at night, and going to bed at five in the morning.
In an interview given to 'The Guardian' in 2024, he said that he usually exercises for about 30 minutes. But not all of his personal routines are followable. Rather, he has much to learn from his long practice, bodybuilding and nutritional aspects of food.
Chicken, broccoli, sprouts!
Shahrukh's food list for staying fit includes some familiar foods. Grilled chicken, sprouts, broccoli and a few pulses are part of his regular diet. He usually eats lunch or dinner. There is no special tendency to eat small meals in between.
However, the actor is not overly strict about food. He does not mind eating biryani, roti, parota or lassi – whatever is served at other people's houses. That is, even if there is discipline in the daily food, he is not in favor of completely excluding the favorite food.
The nutritional value of this diet is also important. Grilled chicken provides protein for muscle building and maintenance. Sprouts are rich in vegetable protein and fiber. Broccoli contains vitamin C, vitamin K and various beneficial plant compounds. Pulses are also a good source of protein, fiber and carbohydrates. But only eating these few foods will create such a body, not that. A balanced diet is required according to age and physical activity.
Any exercise behind the muscular look of 'Pathan'?
'Pathan' is one of the biggest examples of King's physical transformation. His preparation for this film was long. According to the actor's trainer Prashant Sawant, this episode had more emphasis on exercises with heavier weights than before.
Deadlifts, pull-ups, leg strengthening exercises and abdominal exercises were part of the routine. Where earlier the focus was on circuit training and cardio exercises, strength training was added to clarify muscle structure. Besides, attention was also paid to the balance of proteins, carbohydrates and fats in the food.
The importance of this type of exercise is not limited to building a muscular body. Muscle mass and strength naturally decrease with age. This is called sarcopenia. Regular strengthening exercise helps slow muscle loss, maintain good bone health, and maintain daily mobility. Therefore, it is important to keep strengthening exercises in bodybuilding even after sixty. However, one should start with the advice of an expert after understanding one's own physical capabilities.
Only 30 minutes a day!
Many people think that to stay fit, you have to spend hours in the gym. Shahrukh's fitness routine challenges that notion somewhat. In an interview given to 'The Guardian', he said that he usually exercises for about 30 minutes. His trainer Prashant Sawant also said that their training sessions last for around 45 minutes and emphasize bodybuilding four to five days a week.
In fact, regular practice and type of exercise are more important than time in bodybuilding. A combination of cardio, strength training and adequate rest is essential. In general, it is recommended that adults do at least 150 minutes of moderate-intensity cardio exercise and two days of muscle-strengthening exercises a week.
Sleep at five in the morning!
The most fascinating aspect of Shahrukh's life is his sleeping time. In an interview in 2024, he said that many days he went to sleep around five in the morning. He returns home from work at around two in the morning, takes a bath, exercises, and then goes to sleep. If there is shooting, he gets up around nine or ten in the morning.
But don't think of exercising with less sleep after seeing this routine. Adults generally need at least seven hours of sleep per night. It is during sleep that the body rebuilds muscles and repairs damaged cells. Without enough sleep, the body's performance, attention and metabolism can also be affected. So Shahrukh's sleep time is not a tried and tested strategy to stay fit, as far as his personal life is concerned.
Does eating once a day really keep weight and muscle under control?
Talking about Shahrukh's eating habits, the topic of eating once a day also comes up. But it is not right to assume that he always follows this rule. This personal habit of the actor cannot be called an ideal diet for everyone.
How many times a day to eat depends on age, weight, physical activity and health. Sufficient protein and calories are needed to maintain muscle health, especially as we age. Excessive reduction in food intake can lead to nutritional deficiencies. Therefore, it is not the number of meals, but how much nutrition is reaching the body throughout the day, that is more important.
Even after reaching 60 years of age, exercise is not the end
The biggest aspect of King Khan's fitness is his consistency. A muscular body is not the result of a few weeks of challenges. The combined effect of prolonged exercise, trainer supervision, diet and adequate rest.
Staying healthy after 60 requires maintaining not only muscle strength, but also balance, flexibility and cardiovascular fitness. So walking, cycling, strengthening exercises and balance exercises should be part of daily life.
There's no need to copy Shahrukh's lifestyle of eating once a day or going to bed at five in the morning. Rather, it is better to learn from his long-term physical training and regular practice. Because the need to take care of the body does not end even with age.