At 52, Hrithik Roshan continues to be a prominent figure in Bollywood, not just for his acting but also for his dedication to fitness and health. Often hailed as the "Greek God" of Bollywood, Roshan maintains a sculpted physique through a combination of disciplined workouts and a carefully considered diet.
Roshan's fitness philosophy revolves around balance and mindful practices rather than restrictive dieting. Recently, he shared his new motto: "Eat lesser, love better. But make the plate look huge". This approach emphasizes portion control while ensuring meals are visually satisfying and nutrient-dense. Consultant Dietitian Garima Goyal noted that this method is particularly effective for individuals in their 50s, as it supports sustained energy levels and muscle repair without the digestive issues associated with heavy, high-calorie meals.
His diet incorporates a variety of nutrient-rich foods, often referred to as "rainbow foods," including greens like beans and broccoli, and reds like carrots, tomatoes, and beetroot. A recent glimpse into his meal plan revealed a plate filled with a mixed vegetarian platter, featuring tofu in green spinach gravy, steamed broccoli, and a sprout salad, accompanied by sides like sautéed okra, stir-fried bell peppers, carrot cubes, green beans, zucchini, and roasted cabbage. The meal also included pickled beetroot and a banana. This diverse selection ensures a balance of protein, fiber, essential vitamins, and antioxidants.
According to his personal chef, Shubham Vishwakkarma, Roshan avoids refined sugar, gluten, and seed oils. Instead of following intermittent fasting trends, he eats smaller meals every 2.5 to 3 hours, finishing dinner by 9 p.m.. This helps maintain steady energy levels and supports muscle growth.
Beyond diet, Roshan maintains an active lifestyle with a workout routine that includes weight training, cardio, and prioritizing adequate sleep and recovery. He works out around five times a week, alternating between two workout days and one rest day. Each weight training session lasts 45 to 60 minutes, focusing on two muscle groups at a time. He also aims to complete at least 10,000 steps daily and engages in activities like jogging or swimming for about 40 minutes. To avoid plateaus, he keeps his workouts varied and engaging.
Recovery is also a crucial component of Roshan's fitness regimen. Deep tissue massages and myofascial release treatments are used to alleviate muscle tightness and facilitate repair. Ice baths and infrared sauna sessions are incorporated to combat inflammation and improve circulation. Getting at least seven hours of high-quality sleep each night is a priority.
Roshan's approach to fitness demonstrates that maintaining a healthy physique at 52 is achievable through a combination of balanced nutrition, regular exercise, and consistent self-care. His emphasis on mindful eating and sustainable habits serves as an inspiration to many.
