We spoke to one of the model in the country today, Karan Oberoi also known as KO. We asked him if we can also have a body like you?
KO has a body to die for! In the nation like ours where majority of men wants to be like him and women finds boyfriend and husband in him, it was worth speaking to this model and to know his fitness regime.
“I always wanted to look great when I was very young, I changed my lifestyle and started eating right and working out everyday and gradually it became my lifestyle”, says KO.
Karan gives a lot of importance of not giving up and also understands that when we start something, we are not familiar with it and it’s always easy to give up, the only way to achieve is by possessing never give up attitude which worked with him too! He also gives importance to eating right food, daily work out and staying away from unhealthy habits.
According to Karan, fitness is not just about looking good, ironically lot of people don’t understand, fitness needs to come from within, we all need to start falling in love with green vegetables, fruits and healthy wholesome foods like oats and quinoa and also habits like running to have a great body to look great all year around. Karan also talks about his early life habits and how he gradually changed and turning into a model who has now worked with majority of leading brands in India, from being a cover model for magazine like Mens Health to winning much coveted titles like top fitness model and Mr. Best physique. A journey of thousand miles begins with a single step and we all need to change our lifestyles by taking that single step towards fitness says Karan.
As KO himself doesn’t involve in any of the vices, he expects everyone to stay away from smoking, drinking and any sort of drugs as far as possible because fitness comes from within, what is the point if you take short cuts and have a great body that will not last long .
“If the roots are strong, tree is definitely going to blossom some day or another.” Says KO.
According to him, for achieving the desired look, you need to focus more on the eating part than training. Only 30% depends on training and the remaining 70% depends entirely on your diet.
Your diet should be rich in protein and carbohydrates. For getting all essential nutrients it is recommended to include more veggies, fruits and nuts. The trick lies in eating less carbs and high protein diet.
Breakfast is the most important meal of the day and should not be ignored. You may add egg whites for protein, which is the only BCAA rich food which is not known among many.
In order to cope up with intense workout routine you should fuel your body. The lack of nutrients, protein etc. may lead to an injury. A nutritious post workout meal is a must, that comes with a good protein shake.
You don’t need to cut carbs entirely to achieve that lean and muscular look. Everybody loves carbs in country like ours, especially rice. You can take them early in the day in breakfast or in lunch, so you will get whole day to burn those calories. It is important not to take carbs after 7 pm.
Water is essential for muscle building and it’s maintenance. It will also helps your skin and hair health. Taking extra water can also boost calorie burning, helping you to lose some extra weight as drinking a lot of water helps in loosing extra water from the body and balancing sodium levels.
KO gives a lot of importance to using good brand of protein shake powders and avoiding low quality Indian brands as they can damage your body in the long run. He also uses pre-workout, BCAAs, creatine, glutamine and stack them with diet.
It is okay to have an occasional cheat meal but it doesn’t mean you can have it every day. Yes, for achieving your fitness goal you have to sacrifice. So you must avoid all kinds of fried junk foods and sugary foods, sodas and keep yourself away from any sort of drug abuse including alcohol and cigarettes.
Karan Oberoi’s diet: When it comes to diet it is also very important to keep changing your diet, because according to Karan when we keep eating same food everyday our body gets used to it and stops responding. Karan infact stresses to keep changing breakfast and lunch meal every other day to get best result from the food you eat. Below is example of his one day meal that he keeps changing to get best results from his diet.
Morning: Oats and one scoop of protein powder with water or milk and
8 egg whites and 2 slices of brown bread.
Brunch: A glass of orange juice.
Lunch: Quinoa and chicken breast with steamed veggies.
Evening: a glass of orange juice or a fruit bowl and one scoop of protein.
Night: Green leafy salad and fish.
Before sleep: Zero sodium content protein shake.
Karan Oberoi’s Workout strategy: KO workout is usually 2 body parts a day that is usually 3 days a week and 3 days of intense running, preferably 5 am in the morning. According to KO, cardio plays a very important role if you want to have lean and muscular physique. Each workout in the gym should have 15 to 20 reps and each body part should have 5 variations of the exercise.
KO’s Workout : According to KO, the workout pattern needs to be updated quite often and needs a review after every month or so, and giving lot of importance to cardio vascular exercises that helps us to stay lean and muscular which should never be ignored and including stretching exercises after every workout session which helps to stay away from any sort of muscle injury.
Monday- chest and triceps
Chest- flat bench press, incline dumbbell press, decline pull over, cable cross over
Triceps- close grip bench press, cable pushdown, parallel bar dips.
Tuesday- intense running with 45 mins abs
Abs- exercise ball reverse crunch, hanging leg raise, plank.
Wednesday- Back and biceps.
Back- pull ups, cable seated row, one arm dumbbell row.
Biceps- barbell curl, dumbbell alternate bicep curl and concentrated curls.
Thursday- Intense running and on spot jumping with change in abs exercises.
Friday- Shoulder and legs
Shoulder- barbell shoulder press, dumbbell lateral raise, front raise
Legs- barbell front squat, seated leg curl, calf press, leg extension.
Saturday- Running and change in cardio vascular exercises.
Sunday- Rest Day.
According to KO, If you want to grow your body, always remember the rule of thumb- more calorie intake and less calories burnt on the other hand if you want to look lean and muscular, burn more that is workout more than what you intake which means less calorie intake which is a key to have a body like leading fitness model Karan Oberoi (KO).