Bollywood icon Salman Khan celebrated his 60th birthday on Saturday, showcasing a physique that defies his age. The actor, renowned for his muscular build, adheres to a disciplined and traditional fitness regimen, as disclosed by his long-time trainer, Rakkesh R Uddiyar, in an interview with Live Mint.
The Discipline Behind the Physique
Revealing the secrets behind the star's chiselled abs and impressive biceps, Uddiyar emphasised Khan's unwavering commitment. The cornerstone of his routine is fasted cardio, performed early in the morning immediately after he wakes up. His weight training sessions are non-negotiable and are meticulously squeezed into his demanding schedule—whether before a film shoot, after it concludes, or even during breaks on set. "But, he has to get it done," Uddiyar stated, highlighting the actor's dedication. "Without weight training and cardio, he won’t sleep!"
What Exactly is Fasted Cardio?
Fasted cardio involves performing cardiovascular exercises while the body is in a fasted state. This typically means working out on an empty stomach, usually first thing in the morning after an overnight sleep. In this state, the body has depleted the calories from the last meal and begins to draw on stored energy reserves, such as fat, for fuel.
While commonly a morning practice, it can also be done later in the day by individuals following intermittent fasting schedules. Compared to regular cardio, this method is widely promoted for its potential to enhance fat burning.
Weighing the Benefits and Potential Side Effects
The potential benefits of fasted cardio are supported by some research. A study published in the National Library of Medicine, titled "The effects of six weeks of fasted aerobic exercise on body shape and blood biochemical index in overweight and obese young adult males," found that it can aid fat loss. The research indicated that fasted aerobic exercise may boost lipid metabolism, leading to higher releases of blood glycerol and free fatty acids, prompting the body to use stored fat for energy.
However, platforms like Healthline report mixed evidence on its superiority for fat loss, noting that more conclusive research is needed. Practical advantages include saving time by eliminating the need to wait for meal digestion and seamless integration with intermittent fasting routines. It may also suit individuals who prefer exercising on an empty stomach or experience digestive discomfort after eating.
Despite the potential upsides, fasted cardio is not without risks. It can lead to side effects like lightheadedness, dizziness, shaking, or fainting due to low blood sugar or dehydration. Experts strongly advise consulting a doctor before attempting it, especially for individuals with underlying medical conditions. It should be incorporated into a workout routine in moderation and as part of a balanced, healthy lifestyle.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your physician or a qualified health provider regarding any medical condition.
