Most celebrity transformations are unrealistic for the common exerciser. One actor breaks the mold: Ajay Devgan.
Ajay Devgan’s physique moved through a very slow and gradual transformation. We will use movies as landmark’s of his physical changes, starting with his debut film: Phool aur Kaante:
Phool aur Kaante
From his first film, Devgan was expected to excel in the action genre, all thanks to his father, successful stunt choreographer Veeru Devgan. Ajay Devgan’s physique is lean and athletic, but certainly not ripped. As per early 90’s physique standards, he looks capable of pulling off action sequences.
We fast forward to Omkara, where Devgan first begins intense training to transform his physique. We see here some muscle mass. Ajay Devgan is naturally lean, so any mass he puts on will make a big impact on his physique.
This is when people really began to talk about Ajay Devgan’s physique. If you’re a Devgan fan like myself, then you notice that his transformation was slow and steady, not dramatic unlike some other bollywood actors.
The media gobbled up the story, presenting Ajay Devgan’s new brawny physique as something he created overnight. But the truth is that it took many years and much hard work.
He is able to stick to a workout schedule despite a hectic schedule by using unique methods such as converting his vanity van into a mobile gym. Ajay Devgan did exactly this when shooting for Singham part 2
This is where Devgan pushed the limits of his physique. In interviews, he clearly states that the six pack look he sported in the film isn’t natural. His honesty is much appreciated, one other reason why I personally admire him so much.
Originally, Ajay Devgan did seek out a pure six pack abs look, but his trainer soon realized that without good body shape including brawny chest, arms, and shoulders – Devgan would not be able to clearly pull off an action hero look which was necessary for Action Jackson, Singham, and other roles.
Ajay Devgan Diet Plan
Mr. Devgan isn’t a big eater, so he eats relatively normally when he is not preparing for a role. When he is preparing for a role, he follows a low carb, high protein diet, to reveal the hard-earned muscle he’s built.
The following is a sample diet floating around various websites. The accuracy of whether or not Ajay Devgan is followed this specific diet is unknown, although it does seem like a decent diet for someone looking to shed fat:
- Breakfast – Glass of lowfat milk w/ 4 egg whites
- Mid-meal Snack – Protein shake w/ 2 egg whites
- Lunch – 5 chapatis with salad and vegetables
- Mid-meal Snack – Almonds w/ Protein Shake
- Dinner – Chicken with vegetable soup
Once again, such a diet is not sustainable for the long run, but only useful for short term and quick fat loss.
Stars will almost always look bigger and leaner on-screen. This is the magic of cinema. The following is a more accurate description of Devgan’s physical stats:
- Height: 5’ 10.8”
- Weight: 152-160 lbs
- Chest: 42”
- Waist: 32”
- Biceps: 16”
- Neck: 15”
Key Lessons Learned from Devgan’s Fitness Formula
#1 – Keep your workouts fast-paced
Devgan takes very little rest between each set, which makes even his weight workouts seem like cardio training. This fast-paced style is executed with the help of intensity techniques such as circuits and supersets.
#2 – Slow and steady wins the race
Results will come over a long period of time. Omkara came out in 2006, and Singham came out in 2011. Devgan took 5 years to build a solid physique.
#3 – Six packs are not natural
Some people are naturally lean and ripped, but most of will not be able to hold a clear six pack all day, every day.
#4 – Combine weight training and cardio
Devgan always follows up his weight workouts with cardio. It’s unclear what kind of cardio he does, but we know it’s a part of his plan.
#5 – Beware of extreme diets
Follow an extreme diet only for a short period of time. At max, 12 weeks. After that, adopt a healthy manageable diet plan where you are also able to eat your favorite foods in moderation.
#6 – Do a daily routine
Ajay Devgan performs a regular routine of just pushups and pullups. This keeps his body strong and agile. This is also a good strategy to implement just in case you miss a workout day.
Sample Workout Plan
The following is based on a 4-day split, but still includes a daily workout with varying forms of cardiovascular training:
Day One: Upper Body
3 rounds of:
- Bench Press x15 repetitions
- Bent Over Rows x15 repetitions
- Military Press x15 repetitions
3 rounds of:
- Weighted Shrugs x20 repetitions
3 rounds of:
- Tricep Extensions x25 repetitions
- Bicep Curls x25 repetitions
Cardio: 15-20 minutes walking
Day Two: Lower Body
3 rounds of:
- Squats x15
- Deadlifts x15
- Step-ups x15
2 rounds of:
- Lunges x15 repetitions
- Mountain Climbers x15 each side
- Squat Jumps x15 repetitions
- Hanging Leg Raises x15 repetitions
Cardio: Bodyweight cardio workout
- Pushups x100 repetitions
- Pullups x50 repetitions
Note: Use as many sets as it takes to hit your target number. For example, lets say you are able to perform 30 pushups in a row. Rest, then do another set. Rest, and keep going until you perform a total of 100 repetitions.
Cardio: 5-10 minutes Jump Roping
Repeat Day one’s workout
Cardio: 5-10 minutes Burpees or other Bodyweight cardio workout
Repeat Day two’s workout
Cardio: 3-4 rounds of Sprinting
Repeat Day three’s workout
Do not simply exist, conquer!