John Abraham Body Fitness Workout, Exercises and Diet Secrets

John Abraham’s disciplined fitness regime ecto-mesomorph body, functional workout, strict diet, the hot and sexier body has make the star a darling one to the youngsters. Ecto-mesomorph body means that can be transformed from lean to muscular. The model cum actor is a fitness icon. The actor undergoes strict rigorous regime under his personal trainer Vinod Channa. A number of fans turn up to John for his fitness tips. He is an inspiration for many heroes and heroines.

John Abraham diet secrets


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His diet is adequate with protein, carbohydrates and fibres.

  • For protein: He likes to take milk, curd, sprouts, pulses, soy and protein supplements.
  • For carbohydrates: Potato, corn grain, jowar, bajra and wheat.
  • For fiber: Salads, apple, sweet lime, green vegetables, orange and musk melon

The ecto-mesomorph star prefers to eat both vegetarian and non-vegetarian foods. Apart from it, he likes to eat fruits, egg whites and fish. Since, the actor has powerful muscular body and burn around 4000 to 5000 calories every day, therefore, he has to depend heavily upon eggs, fish and chicken. He also likes to prefer protein supplement and multi-vitamin tablets. To have a envious physique, he amalgam 60% diet and 40% workout. He takes sleep for 6 hours and No STEROID. He follows diet plan to get the best result from his workouts. John Abraham daily diet regime is as follow:

  • Breakfast:  He prefers heavy breakfast. His breakfast includes 6-7 white eggs, slices of toast with butter, 10 almonds, fruit juice (1 glass).
  • Noon: Light and healthy foods.
  • Lunch: Chapatti, spinach, fried vegetables and yellow pulses. His lunch is comprised of simple foods.
  • Evening:  The equal proportion of milk and protein.
  • Dinner:  soups, corn and a vegetarian supper. Very light dinner. His dinner includes soup, salads, and veggies.


John Abraham workout regime

Gymming is one of the vital components of John Abraham’s fitness. He divides his workout for different days. A brief description of his workout regime from Monday to Saturday is given below.


John Abraham Monday workout (Chest and Triceps)

  • Warming up
  • Bench Press (6 sets)
  • Inclined Bench Press-3 Sets (15 reputations)
  • Declined Bench Press-3 Sets (15 reputations)
  • Free Dumbbell Fly
  • Short Warming Up
  • Inclined Dumbbell Fly -2 Sets (15 reputations)
  • Declined Dumbbell Fly -2 Sets (15 reputations)
  • Cable Flies- 3 Sets (15 reputations)
  • Triceps Push Down – 4 Sets (15 reputations)
  • Dips-3 Sets (15 reputations)


John Abraham Tuesday workout (Back and Abs)


  • Bend over Barbell row- 4 Sets (15 reputations)
  • Pull up-4 Sets (15 reputations)
  • Shrugs-4 Sets (15 reputations)
  • Leg raises and crunches-3 Sets (12 reputations)


John Abraham Wednesday workout (Cardio)

  • Tread mill sprint running -30 minutes
  • Bicycling-20 minutes
  • Workout for abdominal
  • Lunges and Crunches


John Abraham Thursday workout (Legs)

  • Leg Press-4 sets (12 reputation)
  • Squats -4 sets (20 reputation)
  • Extension-4 sets (15 reputation)
  • Leg curl -3 sets (15 reputation)
  • Hack squats- 3 sets (15 reputation)


John Abraham Friday workout (Shoulders and Biceps)

  • Overhead presses -3 sets (15 reputation)
  • Seated military presses-3 sets (15 reputation)
  • Dumbbell lateral -4 sets (15 reputation)
  • Alternate Dumbbells-4 sets (15 reputation)
  • Hammers-3 sets (15 reputation)
  • Standing barbell press-3 sets (15 reputation)


John Abraham Saturday workout (Cardio)

  • Tread mill sprint running-30 minutes
  • Bicycling-20 minutes
  •  Workout for abdominal
  • Lunges and Crunches


John Sunday is REST


John Abraham fitness secrets

He is a gym person. John Abraham is a fitness freak actor, who has shaped his toned and sporty body through discipline workout regime. The actor-cum producer is a fitness enthusiast who follows strict lifestyle regimen to maintain himself fit and healthy. His workout regimen focused upon fitness of the body along with given weightage upon muscular building. However, he completely disagrees with steroid to make muscles. His fitness mantra and workout regimen revolves around array of exercises which he likes to practice on rotation basis.

John Abraham physical statistics

  • Height: 1.83m
  • Weight: 94kg
  • Chest: 48 inches
  • Waist: 36 inches
  • Biceps: 21 inches


John Abraham biography

  • Real name: Farhan Irani
  • Profession: Model, actor, producer
  • Date of birth: 17 December, 1972
  • Age: 43 years
  • Birth place: Kochi
  • Educational qualification: MBA, BA in Economics
  • Debut film: Jism (2003)
  • Father: Abraham John
  • Mother Firoza Irani
  • Brother: Alan Abraham (younger)
  • Sister: Susy Mathew
  • Hobbies: Biking and Gymming
  • Best Friends: Farhan Akhter and Karan Johar
  • Affairs with Riya Sen and Bipasha Basu
  • Married with Priya Runchal (2014)
  • Charge per film: 15-18 crore

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