Tiger Shroff, the Bollywood sensation renowned for his breathtaking action sequences and unparalleled flexibility, has established himself as a fitness icon through his rigorous and multifaceted training regimen. His dedication to maintaining peak physical condition is evident in every performance, making him a role model for aspiring actors and fitness enthusiasts alike.
Shroff's training philosophy revolves around a holistic approach, incorporating a diverse range of disciplines to build strength, agility, and endurance. A cornerstone of his routine is a six-day workout split that strategically combines weightlifting, calisthenics, and high-intensity interval training (HIIT). This comprehensive approach ensures that all aspects of his physical fitness are constantly challenged and improved.
Weightlifting forms a crucial component of Shroff's strength-building program. He focuses on compound exercises like deadlifts and squats, often lifting three times his body weight, showcasing his exceptional strength. These exercises not only build muscle mass but also enhance overall power and stability. He incorporates bicep curls using dumbbells, barbells, and reverse curls, as well as lateral raises with dumbbells. According to his trainer, Rajendra Dhole, Shroff can deadlift 200 kg and squat 180 kg.
Beyond the gym, Shroff is a trained martial artist, excelling in Taekwondo and Kung Fu. He seamlessly integrates martial arts into his fitness regime, leveraging it not only for physical conditioning but also for cultivating discipline and mental focus. This unique blend of combat skills enhances his agility, coordination, and overall body control.
Recognizing the importance of cardiovascular health and flexibility, Shroff incorporates dance into his fitness routine. The intense choreography involved in his dance rehearsals provides a full-body workout, improving stamina, rhythm, and flexibility. Shroff views dancing as a form of cardio, reportedly losing 1 to 1.5 kg of water weight after a dance session. This approach makes his training enjoyable and prevents monotony.
Complementing his rigorous training is a meticulously planned diet that fuels his demanding lifestyle and promotes muscle recovery. Shroff follows a strict diet consisting of lean proteins, complex carbohydrates, and essential fats. He avoids processed foods, sugar, and starchy carbs, especially after 5 p.m., focusing instead on protein and vegetables. A typical day's diet includes a protein-heavy breakfast of 6 egg whites and oatmeal, followed by lunch consisting of fish or chicken with boiled vegetables and brown rice. Before and after his workouts, he consumes protein shakes to prevent muscle breakdown and aid recovery. For dinner, he typically eats fish or chicken with green vegetables.
Shroff also prioritizes rest and recovery, recognizing their crucial role in preventing injuries and enhancing mental clarity. He ensures he gets adequate sleep and incorporates restorative practices like yoga and meditation into his routine. These practices help him maintain a balance between his body and mind, allowing him to sustain his unmatched energy levels both on and off screen.
In addition to his structured workouts, Shroff incorporates activities like parkour and running on a treadmill to maintain his fitness. He begins his day with a 45-minute run on the treadmill to get his blood flowing and warm up his body for martial arts or gymnastics training. He is also known for his exceptional flexibility, a result of consistent training and dedication.
