Exclusive: Kartik Aaryan’s fitness trainer Tridev Pandey on training actor for Chandu Champion

It’s a tricky world of fitness for celebrities who have to constantly monitor their weight and diet and work on their bodies according to the demands of the character they have to play next. From a role that demands them to play muscular in one to playing lean in another, actors have it tough but it’s all a part of their process of nailing their looks. 

Recently, Kartik Aaryan has been wooing audiences with his role in Chandu Champion as Murlikant Petkar, India’s first Paralympics gold medallist. Playing Chandu Champion in a film directed by Kabir Khan, Kartik underwent a massive transformation for the role, without having used any artificial supplements. We got in touch with Kartik’s fitness trainer Tridev Pandey to get a lowdown on his fitness journey in an exclusive chat. 

Here are the excerpts from the chat: 

Q: Kartik Aaryan looks fabulous in Chandu Champion. How did you train him for the role?

A: We developed an AM-PM workout program to simultaneously lose fat and gain muscle. 

We decided on almost 2 to 2.5-hour sessions each day. 

Q: What was his diet like during the training period? 

A: We started at 2100 calories because he was 90 kg. Gradually, we decreased his calorie intake from 2100 to around 1200-1300 calories by the time we reached the main shoot date. We focused on a high-protein and low-carb diet. 

Q: What exercises, including strength, muscle building, cardio, and flexibility, were added for the desired body for the film? 

A: We focused on overall fitness, not just muscle building, to ensure he had the necessary strength, agility, speed, accuracy, and focus for boxing. We included one-hour skill sessions and one-hour drills. The skills included boxing and various exercises like handstand push-ups, headstands, skipping ropes, and rope climbs. 

Q: How much time did it take to train Kartik for his role in Chandu Champion? 

A: It took us about 14 months. 

Q: How was Kartik to work with? 

Q: Since you have worked so intimately with him, is there anything about Kartik that you have learnt that others might not know? 

A: Kartik Aaryan is very grounded, respectful, and fun. We often discussed various topics and played cricket or football whenever we had time, whether in Kashmir, wai, Panchgani, Mahabaleshwar, or Pune. 

Q: As a trainer, what is easier – to make someone bulk up or become lean?

A: Nothing is easier; a person has to work hard, and we make a program accordingly. For anyone who wants to achieve something or make an aesthetic body, we have to work hard as a team. 

Q: What has been your most favourite part about working with celebrities’ fitness? 

A: They always have specific goals, unlike regular people who do fitness just for being fit. Celebrities get different roles, and I love making customised programs for them. I have to learn many things and gain more knowledge to make them fit and knowledgeable. 

Q: Do celebs have their favourite trainers? 

A: Yes, I think so. I have been training Sanya Malhotra for the past 6 years, and I am very grateful to have her in my life and as a client. I love training her, and she enjoys it too. 

Q: On International Yoga Day, how important is meditation for your body and can we mix meditation and exercise? 

A: Yes, you should mix yoga and strength workouts or resistance workouts because both have different strengths and benefits. Yoga provides a calm mind, a mobilised body, relaxed muscles, and a good breathing pattern. Meanwhile, strength and resistance workouts boost confidence, muscle mass, and bone density. Combining both is essential for a healthy lifestyle. I am very glad that Kartik Bhai did not take any shortcuts in working towards this body.