SHAH RUKH KHAN
Time: 3 months
Regime: A strict no-carbs-high-protein diet coupled with a high intensity two-hour cardio session, five times a week
Mission Philosophy: To get the Bruce Lee look. Only then can a shirtless SRK in Om Shanti Om look cooler than Hrithik Roshan in Dhoom 2
TrainerSpeak: SRK’s personal trainer for over eight years, Prashant Sawant, says the actor started training religiously during Don. “He intensified his workouts for Chak De India in order to look like a sportsman. But Om Shanti Om was the real challenge since he had to be shirtless for the first time in the song Dard-E-Disco. Since he plays a superstar of 2007 in the film, he had to look cooler than Hrithik Roshan in Dhoom 2.” So, for three months, SRK went on a low-carbohydrate and high-protein diet. Junk food was a complete no-no. “He used to train for over two hours, five times a week. I’d change his workout regime so that he didn’t get bored. The focus was on abdominal circuit training. I’d make him run for three minutes and walk for a minute and then change it to a five-minute run and a 30-second walk. SRK was very clear that he wanted to look lean and didn’t want muscles. I agreed with him because bunched-up muscles won’t look good with his body type. So we decided to get him a Bruce Lee look.” And who was the actor’s inspiration? His son Aryan. “SRK felt Aryan has better abs than him and he wanted to look like him. The bottomline was that if SRK didn’t get six packs, he would stop working out. It’s not easy to achieve that at his age (42 next month) since after 30, the metabolic rate goes down. But if you are strong mentally, anyone can do anything.”
Daily Diet: Protein shake for breakfast; lunch was usually grilled chicken or grilled fish, leafy salads and boiled vegetables. An evening snack was egg whites or egg bhurji without yolk, two slices of brown bread or a protein shake. For dinner, he had chicken tikkas, salads and boiled vegetables
Indulgence: Once in a while, a bar of chocolate
SRKSpeak: I wanted a lean look to carry off the six-pack look. So I worked out every day for three months, controlled my diet, and had lots of proteins. Fortunately, I am not a foodie and have always had simple food. I eat grilled and tandoori food . I also took a lot of tips from Salman Khan, Sanjay Dutt and Hrithik Roshan. I asked Prashant to take tips from Salman, who is almost the godfather of body-building in India. They all tell me that I look fine. Now I want to tell everyone to start working out.

KAREENA KAPOOR
Time: 8 months
Regime: Hot yoga, Pilates, cardio and a wholesome, healthy diet
Mission philosophy: To get rid of her flabby arms and to look fit, not pencil-thin
DieticianSpeak: The expert Kareena turned to for a trimmer look was her dietician since January 2007, Rujuta Diwekar. “Kareena’s only brief to me was that she should look thin but not anorexic,” says Diwekar, who has a PhD in industrial chemistry and a PG in sports science and nutrition. “She told me that I could put her on the strictest diet but it shouldn’t affect her skin. She didn’t want to look washed out. You can see that even after she has lost seven kilos her skin looks radiant. Since she already had a yoga instructor, Pooja from Bharat Thakur’s group, I was asked to focus on giving her a balanced diet.” Just for the record, Kareena’s hot yoga weight-loss technique is quite famous. It involves practicing yoga with windows shut and fans and airconditioners switched off. The idea is to sweat it out like a good workout session. “While preparing her diet, I do take care of her likes and dislikes. She needs six- seven wholesome meals throughout the day. The diet is changed according to her body requirements and the place she’s shooting in. For example, during the shooting of Tashan in Ladakh, I included thukpas and steamed momos in her meals. A diet has to be practical; she can’t be running around looking for brown rice in Ladakh. When she was shooting in Jaisalmer, I made sure she ate poha and upma . Since Jaisalmer is very hot and one tends to sweat a lot, so I gave her lots of electrolyte with extra potassium to balance the water loss. The brief for Kareena is simple: eat many times but have small meals. And of course keep exercising and doing hot yoga,” says Diwekar.
Daily Diet: Breakfast options include upma, poha, parantha (without oil) and milk and muesli. In the afternoon, she snacks on a brown bread sandwich. Lunch is roti, sabji and dal (without oil). An evening snack is either upma or idli. Dinner is again roti, sabji, dal or soup.
Indulgence: Every 10-12 days, Kareena binges on her favourite Chinese cuisine.
KareenaSpeak: For Tashan, where I’ve to look my glamourous best and also do a lot of stunts, I needed to lose weight. I’m following a healthy diet and a regular workout regime. And I’m feeling great.

AAMIR KHAN
Time: 12 months
Regime: High-intensity cardio for an hour daily coupled with weight training for one-and-a-half hours, six days a week. Aamir is also on an enhanced diet to get beefier muscles
Mission Philosophy: To look like a 21-year-old in the Hindi remake of Ghajini
TrainerSpeak: Satyajit Chourasia (or Satya as he’s famously known in Bollywood circles) has been training Aamir since Ghulam. “I’m stunned with what Aamir has achieved,” he says. “He’s been working very hard since last year on his physique but even I could not imagine that he’d be able to achieve this much. We train for six days a week and our workout sessions includes weight training as well as cardio. Aamir is also on a personalised diet as prescribed by nutrition consultant Dr Vinod A Dhurandhar. The diet varies from a combination of low carbohydrates and high protein to high carbs and low proteins. Aamir is so particular about his training that he has made a gymnasium in his garage as well as his brother’s garage. When he went to Namibia to shoot some songs for the Hindi remake of Ghajini, he took me along. He wanted me to maintain his fitness regime. I have to monitor his weight every day and regulate his workouts. Aamir has also got six packs and when the audience sees him, they’ll be stunned. When choreographer Ahmed Khan saw Aamir’s body he changed an entire song concept and gave him tight-fitting tees to show off his abs.”
Daily Diet: In a day, Aamir’s allowed 3 tsp of oil, 40 grams of rice, 60 grams of wheat. Sugar and red meat was barred. But he’s required to eat every two hours so even an apple or a biscuit becomes a meal. Breakfast consists of protein shake and fruits. After exercise, he has another protein shake and four egg whites. Lunch is two rotis, green vegetables and some dal with no oil. For dinner, he can have grilled fish or 2-3 pieces of chicken. He can also alternate that with vegetable soup, egg (whites) bhurji with salads.
Indulgence: None. As Salman Khan tells us, “Aamir’s will-power is amazing. The other day, he came home and we had a spread of biryani, paya and kebabs but he didn’t even take a little bite. He got a dabba from home and ate from that. I was really impressed.”
AamirSpeak: I needed to have a well-defined body for my forthcoming film. The fact is that I don’t have much will-power so I have to work harder on my mind. But Salman is right in the sense that if I decide to do something then I go all out for it.