Healthy Habits From The Movies: The Top Fitness Hacks From Your Favorite Films

From Bollywood to Hollywood, there are valuable fitness hacks we can learn and incorporate into our routines.  

Ishaan Arora
Written by: Ishaan AroraUpdated at: May 19, 2023 18:15 IST
Healthy Habits From The Movies: The Top Fitness Hacks From Your Favorite Films

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In today's digital age, movie transformations have become viral sensations, captivating audiences with awe-inspiring physical changes. From actors gaining muscle mass to shedding pounds for dramatic transformations, these on-screen transitions fuel our motivation and desire to achieve similar results. 

While the glitz and glamour of movie transformation may seem difficult, there are valuable lessons to be learned from the fitness hacks showcased in movies. So, if you're new to transformation or looking for strategies to develop a well-rounded physique, let's start by learning what the key to transformation is, as well as fitness hacks from Bollywood and Hollywood that can inspire and lead us on our fitness journeys.

The Key To Transformation

Behind every movie transformation lies a consistent and dedicated approach to fitness. The diet and number of exercises may differ but the key lies in adopting healthy habits and making sustainable changes to one's lifestyle. Movie transformation also busts one of the most common myths of overnight transformation. All the changes that you see take at least three to six months which have been achieved through dedication and hard work, under strict expert guidance. 

Fitness Hacks From Bollywood


Aamir Khan's transformation for the movie Dangal showcased his commitment to the role of a wrestler. One fitness hack we can learn from him is periodisation.  According to certified personal trainer Mohit Gautam from Karnal, Haryana, "Periodisation involves dividing your training into specific phases. "For example, for the first few weeks, you focus on losing fat, and then you change your workout to gain muscle. This approach allows for structured progression and prevents plateaus, ultimately leading to better results," he added.

Also Read: Pathaan Actor Aakash Bathija's Six Pack Abs Secret: All You Need To Know

Bhaag Milkha Bhaag

Farhan Akhtar's portrayal of legendary athlete Milkha Singh in Bhaag Milkha Bhaag required him to build remarkable endurance. "Incorporating endurance training into your fitness routines, such as long-distance running or cycling, can enhance cardiovascular health, stamina, and overall fitness levels," Gautam stated. 

Mary Kom

Priyanka Chopra's transformation into Olympic boxer Mary Kom showcased the power of strength training. Gautam said, "Including resistance exercises like weightlifting or bodyweight workouts in your routine can help build lean muscle, improve bone density, and boost metabolism."

Fitness Hacks From Hollywood


Chris Hemsworth's physique for his role as Thor is the epitome of strength and power. One fitness hack we can learn from him is to prioritise compound movements. "Compound exercises are exercises that help train more than two muscles at the same time," Gautam stated. Examples of compound exercises include squats, deadlifts, and bench presses. 

Also Read: Health And Fitness Tips These Five Celebrities Swear By

Wonder Woman

Gal Gadot's portrayal of Wonder Woman showcased her athleticism and functional strength. "Performing regular functional movements, such as kettlebell swings or battle ropes movements can help improve overall fitness, stability, and coordination," Gautam added. 


Dwayne Johnson's dedication to his role as Hercules exemplifies the importance of intensity and volume in training. "Incorporating high-intensity interval training (HIIT) or circuit training into your workouts can help maximise calorie burn, boost metabolism, and improve cardiovascular fitness," Gautam concluded. 

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