Shocking transformation! Gained substantial weight! Handsome Hulk Body! Rigorous routine! Heavy workout sessions! Is what the news been going about the actor Prabhas who became famous all around the film with his movie series Baahubali whose next instalment “Baahubali 2” is about to hit the big screen. There is no doubt that he has done wonder transformation to his body through his dedicated workout routine. Little do you know he is very much dedicated to build this Hulk sized figure and he loves doing it!
Who won’t like to have a body like he have, but not everyone is able to work with so much determination and patience. Bringing such a big transformation in body is not a single day work. It takes lots of time and efforts.
You must be wondering on his workout sessions, training and diet routine. We are here to help you with the same and surely you can thank us later! Let’s explore the bit insights about Prabhas, his beliefs and his transformation.
Prabhas who was born in 1979 (23 October), is a famous actor in the Tollywood Industry. The actor is more than 6 feet tall and has a very great muscular build that is the eye candy for all the female fans.
All female fans in colleges are discussing about Mr.Perfect Prabhas who was very much appreciated for his role in Baahubali. They are waiting for his next arrival on the big screen to steal their hearts. He did many movies before Baahubali that gained him lots of positive response from the critics like Mirchi, Mr. Perfect, Action Jackson, Chatrapati, Darling and many more.
Let’s share some shocking facts about the Mr. Perfect.
- He is the highest paid actor in Tollywood.
- He is the First South Indian actor to have his Statue at the Madame Tussauds, Bangkok.
- He was trained by Mr. World 2010 for his Baahubali workout.
- He did not acted in any other film while he was working for Baahubali which took 3 long years to complete.
- He got his first Bollywood appearance in the movie Action Jackson.
His real name is “Venkata Satyanarayana Prabhas Raju Uppalapati” and he is currently 37 years old (as in 2017).
Body Measurements of Prabhas
Height :- 6′ Feet 2″ Inches
Weight – 95 Kg (Currently 150 kg for Baahubali)
Chest – 45 Inches
Waist – 35 Inches
Biceps – 18 Inches
Currently Unmarried but has affairs with Anushka Shetty and it is in news that he will marry her post Baahubali 2 launch.
Fact :- 20 kg is not a low number to gain as now the actor weighs 150kg. It’s rarely been any actor that has done a major transformation for his role in Tollywood. He used to weight 82 kg before he signed up for “Baahubali 1”. After huge success of the same, he wanted to be more involved with the movie for the success of its sequel.
He is inspired from WWE wrestlers and wanted to use their technique for revolutionary change. He spent a lot of time in observing the wrestlers and even bought equipment’s costing 1.5 crore to build his home based gym. That is too much but that is not all. There are many more facts about him that you will be knowing in this article going forward. Well, I am sure you are not thinking of the same, but the same routine can be followed at your loved gym with the correct nutritious diet chart and doing workout with correct guidance and under a professional mentor.
A usual day of Prabhas would include the following:
He do workouts six times a day that include four sessions in the gym. It is too much, but building such a massive muscular hulk sized body requires such a massive effort as well. So please don’t start visiting gym 4 times a day unless you are also looking forward for building a beast size body.
Apart from these, he follows a morning cardio session for about an hour and half that would include swimming, running, hoping on a bike. You can opt from the following exercises:
- Mountain Climbers
Start with plank position with core tight. Push alternative leg to the arm and return to the starting position. To make this workout rigorous, try a push up after both the moves. Start with a pushup and a mountain climber and increase the intensity slowly by one pushup two mountain climbers and so on.
- Squat Jump
Start in a squat position. Then jump, maintain a momentum with arms and hop back on the squat position by lightly landing on the toes. You can opt for 20 second squat jump and 10 second squat hold. Repeat for 5 minutes.
It’s a move for that killer workout session. This one is just enough to sweat it out. Stand with feet hip wide. Jump and immediately land on the high plank position, do a quick pushup and quickly jump back to hand and jump again for the next start.
Thereafter he follows a three hour session concentrating only on abs, building muscles and curves for the sizzling six packs. Now the efforts for building those curves and cuts on the body starts.
Some of the exercises you can try to build that splitting abs are:-
- Hanging Leg Raise
Just like the normal leg raise when you are lying on the floor and use your core to lift your legs 90 degree. The same is to be done while hanging and lifting your legs parallel to the ground. If you do it with a little twist, with legs side to side, it can give you much needed results soon.
- The Plank
It develops overall strength and stability for the body. An elbow plank is more affective, you can also incorporate side planks as you have to bend on side while doing it alternatively.
- Exercise Ball Pull In
It builds stability as it requires great balance to do the exercise. It will not only train your abs but also helps in giving the curves you need for a perfect body.
Next is the Muscle building session for Prabhas. The evening session is usually about building muscles by lifting weights and doing Intensive workouts.
There are certain rules that Prabhas likes to follow while lifting weight, you might want to follow the same.
- He makes sure to do 30 rep with certain weight. It is quite a big set for the beginners, so we suggest you to start with 12 reps per set if you are new to gym workout.
- Too much weight or too less weight, both are harmful in their own way, defining a perfect weight is important. This is a very important rule. Never use a heavy weight without a senior mentor supporting you.
- While doing repetitions its best to take time and do it rather in a fast mode. As it won’t give you the much needed sculpt rather it will be a waste of energy.
- Follow the 70-30 rule. This rule means, give 30% efforts and focus on your workout and 70% on your diet plan.
The diet chart is simple and anyone can follow it.
He believes in staying hydrated. He makes sure to drink 10-12 glasses of water every day. As dehydration makes you weak and sick easily.
He starts his day with 40 half boiled eggs blended with protein powder. These are divided in equal quantities throughout the day.
His dietician made sure to exclude all the carbohydrates and he should be bulkier for the role.
He took 6 meals a day that included protein rich food, and instead of rice he consumed brown rice. He incorporated the habit of small and balanced meals. A huge meal is not necessary just the right proportion of proteins that would also encourage healing in the body.
He had to take about 2000 to 4000 calories a day, which required him to eat every 2 hours. This means to gain weight, you should eat after regular intervals of time. So having 6 to 7 medium meals in a day is better that having big meals 3 times a day.
He included nuts, almonds, boiled vegetables, fish and chicken as they will provide the necessary nutrients needed for the body for the hulk like workout and build.
A diet plan like this also helps you in building a good stamina that is required to do such a massive workout daily.
His workout tips:-
He says that the body needs right amount of post and pre workout diet to make sure your efforts in the gym are not wasted. One should follow Intensive workout routine with consistency, if he wants to gain a perfect muscular body.
Prabhas never used any steroids for building body. He says steroids are body building drugs which are risky and can cause health problems. They might give you quick results but those results won’t last longer. He always motivate people to follow a natural diet to stay healthy and fit.
If you think that you have the Baahubali level of determination and stamina then go out and fight for a fitter body and healthy life.
She is rather control and cleanliness freak when it is about her home sweet home. She loves to sit next to her small rose garden with a cup of tea, to write.
When not writing blog posts, she works as a Human resource manager at a startup.You can connect with Sakshi at Facebook. You can visit her blog at "sakshisira.wordpress. com" and read her latest posts.