'45 and ripped': Experts reveal the secret to Bollywood-like transformations
Produced by: Mohsin Shaikh
Celebrity Transformations
Hrithik Roshan and Shah Rukh Khan prove it’s never too late to achieve peak fitness, inspiring millions with their jaw-dropping transformations at 48 and 57, respectively, as highlighted in an Indian Express report.
Six-Pack Myth
Dr. Mihira Khopkar, Lead Sports Nutritionist at Sir H. N. Reliance Foundation Hospital, affirms that reducing body fat and following the right nutrition plan makes six-pack abs achievable even after 45.
Nutrition Matters
Nutrition fuels fitness journeys. Dr. Khopkar stresses balanced pre- and post-workout meals to sustain energy, aid recovery, and achieve optimal results, according to the Indian Express.
Holistic Approach
Dr. Mickey Mehta, holistic health and fitness guru, recommends blending functional training, yoga, and outdoor activities like swimming or cycling for sustainable transformations.
Hydration Essential
Dr. Khopkar emphasizes hydration during workouts to prevent fatigue. Oral rehydration solutions during intense sessions boost recovery and maintain stamina, per the Indian Express.
Protein Priority
Dr. Khopkar advises adding protein-rich foods like eggs, soy, and tofu to meals for consistent muscle repair and growth, underscoring its importance in fitness transformations.
Realistic Timelines
Dr. Mehta highlights that fitness transformations take time—4–6 months for minor changes and up to 2 years for complete overhauls—requiring determination and consistency.
Avoid Shortcuts
Both experts warn against shortcuts like steroids or extreme diets. Dr. Mehta advises respecting natural processes to avoid organ damage, as stated in the Indian Express.
Energy Elements
Dr. Mehta encourages outdoor exercise to harness sunlight, fresh air, and water, describing these as natural energy sources that enhance overall well-being.