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How Arjun Kapoor went from fat to fit

Last updated on: February 20, 2014 12:48 IST

Image: Arjun Kapoor
Photographs: Left: Courtesy Mens Health and A still from Gunday Rajul Hegde

You don't get a physique like Arjun Kapoor in a day. Here's how he's been training to get into shape.

Kyle Arthur of Physique Elite, the global network of elite fitness trainers, is the personal trainer to movie star Arjun Kapoor and exercise science lecturer.

Arthur has developed a programme to sculpt, shape and develop Arjun's physique into something truly impressive.

He calls this plan, RAW28 that 'shock' the body, to produce new a stimulus and force the body to adapt to a new regimen.

Kyle Arthur tells's Rajul Hegde just how he got Arjun Kapoor to look the way he does. 

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How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor
Photographs: Hitesh Harisinghani/

What was the primary objective with Arjun?

Arjun and I set objectives that would allow us to train effectively, but also to ensure the training being endured was enjoyable and would provide the mental stimulation enough to allow for 12-hour work days and remain motivated to exercise.

This was important for us, and should be to everyone -- setting goals and targets.

So, we set out to sculpt and shape Arjun's physique by utilising various training techniques known to be the most effective through my combination of education and experience in the fitness and professional sports industry.

Tags: Arjun

How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor and Parineeti Chopra
Photographs: A still from Ishaqzaade

What training systems did you utilise with Arjun?

Arjun appreciates the work necessary to force a positive adaptation.

I have introduced high intensity interval training (HIIT) which consists of sets of 100 per cent output followed by timed rest periods.

This has allowed for much greater fat loss than the use of conventional 'cardio' paired with increased testosterone levels and a rapid increase in his metabolism.

I have Arjun training with weights four times a week entwined with our personalised HIIT sessions, crossfit-inspired sessions, and functional sessions.

The training, specifically the combination of training, is taken from a system of my creation; the RAW28 programme.


How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor
Photographs: Courtesy Physique Elite

What is the RAW28 programme?

The philosophy of RAW28 is to create a new mindset, to prove to yourself that you are capable of making a change and making a commitment.

RAW28 is the complete mixture of strength, endurance, and functional training to ensure the body is always guessing what's next, and that's the key to adaptation.

There are no gimmicks with this training protocol; it is designed to test you.


Tags: RAW28

How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor
Photographs: Rediff Archives

What is Arjun's nutrition plan whilst training on the RAW28?

Of course, training is only half the battle.

Whilst Arjun is utilising the RAW28 training regimen it is imperative a tailored nutrition programme is put in place to ensure we match the high level of activity whilst keeping our pre-set objectives at the forefront of our attention.

Abs are made in the kitchen!

The nutrition plan on the RAW28 programme has been designed to support significant fat loss, build lean muscle tissue, and even gain strength.


Tags: RAW28 , Arjun

How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor with Kyle Arthur
Photographs: Courtesy Kyle Arthur

So, how does it work?

It starts with a breakdown of macro-nutrients -- Carbs, Proteins and Fats.

Once these are broken down we accumulate the necessary ratios and then we are ready to choose the most appropriate foods to fit these ratios -- for example, a diet of 2500kcal's may consist of 40 per cent protein, 40 per cent carbohydrate and 20 per cent fats.

An example day of nutrition for Arjun may look like this:

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: Lean Steak, Spinach, Peppers & Mushrooms

Before bed: 6 egg white omelettes

We practice a very varied diet including lots of different proteins, carbohydrates and fat sources; the diet has been developed to work in direct synergy with our objectives.

The diet I have developed is designed to move and change through different stages to move incrementally toward fat burning and muscle building simultaneously.

We are trying to build and develop a healthier lifestyle that can be maintained as well as create a dramatic transformation.


How Arjun Kapoor went from fat to fit

Image: Arjun Kapoor
Photographs: Rediff Archives

What is Arjun's supplementation plan while training on the RAW28 plan?

Sports supplements will never replace food and a good nutrition plan; however, they are crucial for anyone wanting to push their bodies to the max, which Arjun has certainly be doing whilst on the RAW28 plan.

The supplement stack I'm about to explain makes a great foundation for anyone attempting the RAW28 workouts, but, again, particular supplements stacks will differ between people and this list is just an outline, not a list of 'must-haves'.

The following supplements have been used by Arjun during his training to optimise his results: Whey Protein Powder, Casein Protein Power, BCAA's and Fish oil.