Farhan Akhtar to Milkha Singh- How Farhan achieved his athletic body for Bhaag Milkha Bhaag


It was not a cakewalk & Farhan Akhtar literally had to sweat it out to get those stunning six pack abs & lean legs for portraying the flying Sikh Milkha Singh in “Bhaag Milkha Bhaag.” Farhan followed a strict fitness and diet regime under trainer Samir Jaura to get that fab athletic body similar to that of Hollywood superstar Brad Pitt in “Fight Club.” The training started in November 2011 and Jaura made Farhan start with a one hour regime four days a week routine which gradually went up to a rigorous six hour six days workout plan.

Farhan had to render two different looks in the movie “Bhaag Milkha Bhaag.” One was that of a soldier with needed a slightly bulky look while the other was that of an athlete. Farhan weighed 66 kilos to start with. He had to gain 8 kilos to attain the soldier look while he had to lose 2 kgs for the athlete look.

To begin Jaura advised Farhan to work on his sleeping pattern. This meant no late night parties and a strict no to booze. He had to be in bed by 10 pm and get up sharp at 5:30 in the morning.

Farhan started his athletic training with coach Melwyn Crasto. The training involved sprints and flexibility exercises. Drills were incorporated as part of the training to co-ordinate various body movements and break the monotony of running. Knee lifts, upper leg movements and push offs – all together were aimed at making Farhan an almost professional runner.

Crasto helped Farhan achieve minute intricacies as Milkha’s right hand bending inwards when he ran. By the end of the session, Farhan was completing 12 sprints each of 100 metres successfully.

Then was the turn of functional training activities that involved working against the gravity. From abdominal crunches to hanging from a height or climbing a rope, Farhan worked on his body’s flexibility part.

The role required Farhan build on his muscles & director Rakeysh Omprakash Mehra and Jaura wanted to achieve it without the use of steroids. For this, Farhan was introduced to Hypertrophy Strength Training (HST) that helped him achieve fastest muscle growth within six month time period.

The last months of training included weight training for improving endurance power. When Farhan finished training in December 2012, he was left with only 5 % body fat!!

This was not all….no ice creams, no rasmallais or his favorite gulab jamuns. Farhan also had to give up any form of bread and rice and he got all his carbs only from fruits. He consumed around 3500 calories for the soldier look while for the runner role he had to reduce his calorie intake to 1800.

Farhan’s new look was simply unbelievable and it re-emphasises how setting a goal and working diligently towards it can create wonders!

Farhan Akhtar is all set to rock audience in Sydney on February 8. Tickets for the Farhan Akhtar Meet & Greet event and Farhan Live- Zinda Ho Tum Sydney Tour are available at

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