If you talk about the fittest actors in India, Hrithik Roshan’s name will definitely pop into your head. Known for his fit physique and looks, the star’s washboard abs always become the talk of the town when he posts a pic on his social media account. Recently, the 49-year-old actor took to his Instagram account to share his transformation in 5 months, leaving fans spellbound!

Hrithik Roshan posts about his 5-month transformation

The War actor shared a shirtless before and after selfie on Instagram showing the changes in the body during the 5 months. While the transformation looks amazing, it wasn’t the easiest, shared the actor. In the caption, the actor mentioned how hard it was and he kept persevering to achieve his fitness goal.

“5 weeks. Start to finish. Post vacation to post-shoot. Mission accomplished. Thank you knees, back, ankles, shoulders, and spine and mind. You guys love a good fight. I love you all. Now time to rest and recuperate and begin to find an even better balance. Hardest part – was saying NO to other important things, loved ones, friends, social occasions, school PTM’s, and even extended work hours. 2nd hardest part – Getting into bed by 9 pm.”

Hrithik Roshan shares his trainer’s tips for body transformation

Hrithik also shared the voice notes shared by his trainer Kris Gethin who helped him transform his body in just 5 months. Here are some tips that might help:

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1. Follow the circadian rhythm

Circadian rhythm is your brain’s 24-hour internal clock that regulates cycles of alertness and sleepiness by responding to light changes in your environment. A study published in the Iranian Journal of Public Health found that circadian rhythm plays a crucial role in people’s healthy lives. Following the circadian rhythm can also cause health problems like depression, cancer, heart disease, and diabetes. Hrithik’s coach Kris Gethin told him after learning about his disturbed sleep cycle that he must follow his circadian rhythm to see the changes he desires.

“So many people underestimate the power of the circadian setting. Doesn’t matter what time zone you’re in, it goes by the sunlight and that time zone, the circadian setting, and obviously the eons that you get from the earth so that will set your circadian rhythm,” said Gethin in one of the voice notes.

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2. Sleep early

Sleeping around 7 or 7:30 p.m. is important to shed the extra kilos, says the fitness expert. Again, it is all about following the circadian rhythm and sleeping earlier than sunset. “The longer you stay awake after sunset, the more insulin resistant you will become, and the more that you will experience a decrease in muscle protein synthesis. The earlier that you can get to bed, the more insulin-sensitive you will become, and the more efficient your body will be at using insulin,” says the fitness coach in another voice note.

Also Read: A good night’s sleep can actually make you lose weight. Here’s how

3. Eat your carbs cold

Carbohydrates are essential nutrients that serve as energy to your body, but only when you eat them the right way. To help Hrithik transform his body, his trainer asked him to eat his carbohydrates cold. If you’re wondering why, let’s break it down for you.

When you cool down the carbohydrates, they become resistant starch, which doesn’t get digested in your small intestine but ferments the large intestine and feeds the “good” bacteria. A study published in The American Journal of Clinical Nutrition found that cooling boiled potatoes tripled their resistant starch content. Resistant starch has been found to promote weight loss or maintain a healthy weight.

4. Have control

Weight loss or transforming completely is not an easy journey, and there are bound to be many hurdles in the way. The key to achieving your fitness goals is finding your focus. Gethin says, “In order to see success, you’re going to have to go through a lot of sacrifices, adhering to your circadian rhythm, going into bed extremely early, controlling your environment, not allowing anybody else or any factor to control it, ensuring that you do your hit cardio as if your life depends on it.”

5. Do a lot of cardio

Cardio is the best way to lose weight or get in shape. Gethin emphasizes the same as he tells Hrithik to increase the cardio he does in a day. He mentions that implementing more cardio in workouts helps mobilise fatty acids and helps tone your body. Cardio is a proven way to help people lose weight. In fact, several studies have found that cardio for weight loss is a great way that can help you stay fit.

Since Hrithik Roshan had a lot of help and guidance, he could get in shape in just 5 months. However, what might have worked for him might not work for you. So, make sure you take your time with your progress and consult a professional trainer to lose or maintain your weight without putting yourself at any sort of risk.