Fundamental Phase – During this phase, Hrithik learned the basics of strength training. This training phase prepared his body for the intense training program that was to be followed in the coming weeks. This program had multi-muscle, isolation and compound movements. These movements were designed so that they could work the muscles to the full capacity. It also developed each muscle group separately. This gave Hrithik’s body a toned appearance. The phase also helped in lowering injuries.

• Momentum Phase – The exercises and workouts of this phase added some strength to the muscles of the actor and made them denser. Heavier weights were used during this phase. Dense muscle groups increase the basal metabolism rate of the body. The body burns more calories during the day. Thus, Hrithik was able to burn more calories a day, till the end of this phase.

• Dramatic Transformation Principle Phase – This advanced level had simple yet intense workouts. Great results were attained during this phase as the exercises laid distinct stress on the muscle groups.

Because of the knee injury and slip disc, Hrithik had to do a lot of functional training and cross fit exercises.

The whole body transformation schedule was to be completed in a period of 12 weeks. They (Hrithik and Kris) were able to complete it in a 10 weeks period. These 10 weeks were full of hard work. A sincere and dedicated approach and 10 weeks of perseverance and discipline helped Hrithik to succeed in carrying out the body transformation.

Hrithik Roshan Diet Plan

Hrithik did not opt for crash diet plans. He had gone on such plans before. This time, he wanted to have more permanent changes in his lifestyle. Therefore, he hired the well known celebrity nutritionist Marika Johansson as his diet consultant. Marika advised Hrithik to change his eating habits. He was also advised to change the food items, he was eating. He had to eat several times a day rather than eating 3 heavy meals a day. Marika further provided Hrithik with a diet plan that had large amounts of proteins and other nutritious food items. Some of the unique recipes of the diet plan were protein muffins and meat balls.