How Kartik Aaryan Built His Champion Physique: Diet, Sleep, and 2 Years of Discipline

The Foundation: "Abs Are Built in the Kitchen"

Kartik often emphasized that his physique was crafted through diet rather than just gym work . His nutritional approach was the most critical part of the journey and involved major lifestyle changes:

Zero Sugar & Low Carbs: He completely cut out sugar and consumed only the bare minimum of carbohydrates .

High Protein: His diet was strategically focused on eating more protein to support muscle growth and recovery .

Monotonous Discipline: Kartik described himself as a "machine," sticking to the same simple meals, like tomato soup for dinner, for a year and a half without any cheat meals .

Fixing the Body Clock: From Insomnia to 8-Hour Sleep

A pivotal change in his routine was overhauling his sleep schedule. Director Kabir Khan revealed that Kartik was previously an insomniac, sleeping only about four hours a night . For the role, he committed to a disciplined pattern:

Strict Timings: He would go to sleep by 10:30 PM and wake up at 6:30 or 7:00 AM .

Prioritizing Rest: Kartik stressed that a minimum of 8 hours of sleep was essential for achieving and recovering from his intense training .

The Grueling Training Regimen

His physical preparation was as structured as his diet. Under the guidance of a large team of trainers, coaches, and physiotherapists, his routine was exhaustive :

Extended Timeline: The initial one-year plan extended to 14 months due to his commitment and an injury .

Twice-Daily Workouts: He typically trained for a minimum of two hours daily, following an AM-PM schedule that included cardio in the morning and strength training later in the day .

Sport-Specific Skills: Kartik underwent intensive training in the three main sports associated with Murlikant Petkar: boxing, wrestling, and swimming . His workouts included advanced exercises like weighted pull-ups with a 15kg plate to build extreme upper body strength .

This holistic approach, combining nutritional discipline, quality sleep, and hardcore training, enabled Kartik Aaryan to reduce his body fat from 39% to an impressive 7% naturally, without steroids, resulting in one of the most celebrated physical transformations in recent cinema history .