‘This era has taught me that good health is not just about six packs. This is about what is happening inside your body. Do not ignore the voices coming from your body and take steps in time so that there can be a good recovery.
This is to say of Bollywood actor Ayush Sharma. Although he is counted among many fit actors, but for some time Ayush was going through a terrible pain. His physic was not the same as before and he was on bed rest. The reason for this was that Ayush had to be admitted to the hospital due to unbearable pain in the back and then had 2 surgery.
Ayush further says, ‘For some time, I was constantly in my back pain. This pain started while doing a stunt during the action scene. I did what most of us do, I ignored that pain, hid it and kept moving forward.
‘Dance, stunts far away, I was not able to do even a little stretch. When he went to the doctor, the pain turned out to be very serious. My biggest mistake was that I took the pain lightly and thought that it would be cured on its own.
Ayush said on Instagram,
After this post of Ayush, pictures of his transformation started going viral on social media and people commented and started asking the secret of their transformation. What was it then, we talked to celebrity fitness coach Prasad Nandkumar Shirke, who transformed Ayush.
Coach Prasad told us that from where Ayush could not even do stretching, from where he did his transformation in a natural manner on what hard work he did. Also, how his diet and workouts were designed so that their recovery could also be done and the muscles memory could also return. So let’s know in details …
Ayush injury and recovery
Coach Shirke told, ‘Ayush had a mobility issue first. His joints were starting to pan, the body had come in the body, then there was sudden swelling in his spine. Inflation had increased so much that the joints of their fingers were also in pain and swelling in them. Meaning that swelling started appearing everywhere in the body.
‘Earlier Ayush’s body was very good muscular. They came from there to normal physic. His muscles were lost and the body started looking like a normal boy and the face was also hanging. He had started suffering like autoimmune disease. Then after this he got some injury. When he woke up in the morning, the problem started happening, the mood was not right, that is, they were not able to do the work of their daily routine.
Then I have a friend who got me cordinated Ayush. When I met him, he put all the issues in front of me and asked how will he do now? I explained to them everything step by stars. He had blood reports, he had his MRI, X-ray. Then the doctors who were the opinions of all.
‘We all discussed together and also decorated with doctors that this is the condition now and it needs physical in the movie. What I had to do, just to chains in his lifestyle. Then he made a nutrition plan and put it in front of doctors and Ayush.
‘We decided not to give any shortcut (injections, anabolics) and they wanted the same. I told him that if you want to live a healthy lifestyle, then only fitness is not needed and wellness is also needed. Good body from both external and internal sides means that the internal organs with muscles should also be right.
‘Then made a lot of changes in his lifestyle, changed food and drink and add anti-inflammatory food to the diet, some anti-inflammatory supplements. His spine was not doing the right thing, he did not even sit, so the workouts were also designed in which the spine did not load.
It took about 2-3 months to return the Injuki Rehab and Muscles Memory. Their muscles came so soon because the muscles memory was good. If anyone moves forward with good nutrition and he has muscles memory, then so much time is enough for him.
Ayush’s diet and supplements
Coach Shirke said, ‘We had asked Ayush to drink 1 teaspoon of raw turmeric juice daily as anti-inflammatory supplements. When he was on the bed rest, it was a joint pan, then he had balanced his diet because his activity was nothing. When the activity started, the diet was chanted.
The region of not giving protein powder was that the metabolism of Ayush had become a week, which had brought the protein digestion issue and the biggest thing could not keep them on high protein diet because they had to give low purin food as their uric acid was also increased. Therefore, they had to count protein from natural sources as well.
‘He used to take homemade yogurt for healthy bacteria and used to take pro-biotic liquid. When Ayush was in the hospital, he used to take only two heavy miles and a normal mile. But when he came out of the hospital and used to take 4 solid miles on the day the workout was done.
‘In the morning breakfast used to eat three egg white, one hole egg, ragi dosa-dali and salad. In second miles, 150 grams of chicken and a little rice, used to eat with salad. In the third mile, avocado used to eat toast and 3 eggs (2 white and 1 hole). After this, at night also used to eat 150 grams of chicken or fish with rice and salad.
Ayush workout
‘When Ayush talked to me, he was on the first 2-3 days bed rest to start transformation. Then when he went to the gym, he started workouts with light exercise. Our first task was to deliver blood to their muscles because the inflammation allredi was in their body and if he had lifted heavy, the swelling would have increased further.
‘Ayush’s spine and hip joint body was unable to take the load of body weight, so how would you take the load of workouts? For this, he designed a workout of his lower back, spine and hip joint involve.
‘Workout was also done according to a slight mood. If there is too much pain in the lower back, then light workouts like chest, shoulder, triceps. Sometimes there is pain, only chests and triceps have been done, sometimes there is not much pain, then the shoulder biceps tricep. Back-buses Mid back train had to be done in the back too because if the pain came down, the pain would have increased.
‘In his 2 months, so many muscles had come because Alredi muscles were sinks. As soon as his gradual pain and swelling ended, he increased the intensity of the workout and he got the results.
There was a note in the diary
Ayush, his doctors and fitness coaches formed a WhatsApp group in which Ayush used to click and click on the photo of whatever they used to eat during the day. By doing this, the coaches and doctors kept an eye on their diet that they are not eating anything wrong. The dish that was made, clicked and put photos of it, after that he could eat anything only after getting the approval. After transformation, this rule was followed strictly.
Apart from this, how many sets of exercises they are doing, how many repters are being put and how much weight they are lifting, everything was noted in the diary. Apart from this, his sleeping bicycle, stress level was also monitored. Vitamins, minerals, anti-oxidants etc. were closely monitored. Then such transformation of Ayush has happened.