Sahil Khan, The Official Aesthetic King of India. We Wonder How Does He Maintain Such Great
Physique Even In 43? Here Is The Detail.
Age is just a number, yeah we believe that. And it actually becomes more believable when you see Sahil Khan. Surely we don’t have anything to do with his age, but you can’t deny once you see Sahil, this won’t strike in your mind that is he really 43? The fact is yes he is, and also the fact is he has built one of the greatest physiques, you would see ever.
Welcome You To The Journey From Sahil Khan To The Fitness Icon
Besides being a Bollywood actor when it comes to fitness Sahil introduces himself as a fitness entrepreneur. He wanted to represent India in body building and started his journey to fitness years ago. And now what his physique is that’s more than the word fitness. It’s absolute dedication. Isn’t it? Well, let’s get into the raaj behind all his fitness.
“Not Fitness Freak But Health Freak”
Yes, that’s exactly what Sahil believes in. We all would fall for his physique or fitness but for Sahil what comes first is his health. Justified enough! Also what we found from the research that Sahil believes in ‘We Rise By Lifting Others’. Hence the launch of his signature company known as, ‘Sahil khan Body Transformations’. Being a Transformation Coach, he aspires to educate and inspire people from all walks of life towards a common goal of healthy living.
Fitness Regime of Sahil Khan
Monday : Abs and Chest
1. Hanging Leg Raises – 4 sets / 30 reps
2. Exercise Ball Crunches – 4 sets / 30 reps
3. Crunches – 4 Sets / 30 reps
4. Incline Dumbbell Press – 4 sets / 10-15 reps
5. Flat Bench Dumbbell Press – 4 sets / 10-15 reps
6. Hammer Strength Flat Press – 3 sets / 10-15 reps
7. Hammer Strength Incline – 3 sets / 10-15 reps
8. Cable Crossovers – 6 sets / 10-15 reps
Tuesday : Calves
1. Standing Calf Raises – 4 sets / 20-25 reps
2. Leg Press Calf Raises – 4 sets / 20-30 reps
3. Seated Calf Raises – 4 sets / 30 reps
4. Leg Extensions – 3 sets / 10-15 reps
5. Squats – 3 sets / 10-15 reps
6. Leg Presses – 7 sets / 10-15 reps
7. Lying Leg Curls – 3 sets / 10-15 reps
8. Stiff Leg Deadlift – 3 sets / 10-15 reps
Wednesday : Abs and Back
1. Reverse Crunches – 4 sets / 20-30 reps
2. Roman Chair Crunches – 4 Sets / 30 reps
3. Cable Rope Crunches – 4 Sets / 20-30 reps
4. Wide Grip Pull-Ups – 3 Sets / 10-15 reps
5. Reverse Grip Pull-Downs – 3 Sets / 10-15 reps
6. T Bar Rows – 3 Sets / 10-15 Reps
7. Reverse Grip Barbell Row – 3 Sets / 10-15 reps
8. Straight Arm Pull-Downs – 7 Sets / 10-15 Reps
Thursday : Rest
Friday : Shoulders
1. Reverse Crunches – 4 Sets / 20-30 Reps
2. Hanging Leg Raises – 4 Sets / 30 Reps
3. Cable Rope Crunches – 4 Sets / 20-30 Reps
4. Dumbbell Press – 4 Sets / 10-15 Reps
5. Dumbbell Front Raises – 4 Sets / 10-15 Reps
6. Dumbbell or Machine Lateral Raises – 7 Sets / 10-15 Reps
7. Dumbbell Bent Over Lateral Raises – 4 Sets / 10-15 Reps
8. Barbell Shrug – 4 Sets / 10-15 Reps
9. Reverse Peck Deck – 7 Sets / 10-15 Reps
Saturday : Triceps and Biceps
1. Rope Press Downs – 7 Sets / 10-15 Reps
2. Close Grip Bench Press – 3 Sets / 10-15 Reps
3. Dips – 3 Sets / 10-15 Reps
4. Lying Extensions – 3 seta / 10-15 Reps
5. Straight Bar Cable Curls – 7 Sets / 10-15 Reps
6. Preacher Curls – 3 Sets / 10-15 Reps
7. Hammer Curls – 3 Sets / 10-15 Reps
8. High Cable Curls – 3 Sets / 10-15 Reps
Sunday : Rest
So, basically Sahil works out for 5 days in a week and 2 days of rest to rebuild the muscle mass. Even an hour of workout in four times a week is what Sahil suggest for everyone. In February 2016, Sahil launched India’s First & First & Only open-air beach gym called, “Muscle ‘n’ Beach Gym” at Baga Beach, Goa.
Diet Regime of Sahil Khan
When it comes to diet there are few routines that Sahil follows.
1. The diet must be balanced of 40% Carbohydrate, 30% Protein and 30 % Fats.
2. The whole diet should be divided into 5 to 6 meals.
3. At least 2 lt. Of water daily.
4. Avoid junk foods completely.
4. And to complement this whole process of workout and diet at least 7 hours of sleep daily.
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