How new dad Riteish Deshmukh transformed himself and became a 'fit'spiration

How new dad Riteish Deshmukh transformed himself and became a 'fit'spiration

"When we first met, Riteish was very thin and there was no muscle in his body," says celebrity fitness expert Vinod Channa as he explains how the new dad became so fit

If you try to recall Riteish Deshmukh from his early days as an actor, you'd probably remember a lanky fellow who was too thin for his frame. But today, this new dad is healthier and fitter than before and is looking his best!

He has not only become an inspiration for many Indian parents but also fitness enthusiasts. But this has come with a price, that of hard work and dedication.

His fitness expert Vinod Channa spoke exclusively with Indusparent to share deets on how he helped Deshmukh transform his lean body into a strong mean machine.

How dad Riteish transformed himself

"When we first met, Riteish was very thin, there was no muscle in his body and he had a good percentage of fat. To get rid of this fat percentage and get a stronger physique, we began with exercises specifically designed for his chest, back, mid-section and lower body. After months of hard work he finally he got the results he wanted. But it needed proper training and a healthy diet," explains Channa.


He however adds that this type of physique is not difficult to achieve if one is consistent in their exercise regime and also maintains a healthy diet.

Channa reveals, "First of all one must work on a healthy diet and eating right, which is more important than hitting the gym. I would suggest that for every dad to stay fit, they must engage in physical movements and begin with light exercises," he says.

He further elaborates the types of "easy exercises" that can get Indian dads the best result.

Continue reading to see the special tips by expert Vinod Channa who also helped mum Shilpa Shetty Kundra lose her post baby weight in just 3 months flat!

How Indian dads can stay fit

Channa explains, "You can begin your exercise routine at an easy pace. Also make sure to add yoga to your daily exercise routine to not only fee stress-free but also a sense of calm."

He adds that Indian dads can start their exercise regime with some endurance training as well.

"You can also start practicing endurance exercises since it is also the best way to protect the body's metabolism from the effects of age. It reduces body fat, sensitises the body's tissues to insulin, and lowers blood sugar levels," explains the celebrity fitness expert.


The other way to work on your body faster is by knowing your own body type.

Know your body type

"Not everybody's created equal. Therefore, an exercise routine must also be different. And for that you must first understand the different body types," says Channa who also worked with newly married John Abraham.

He explains that there are three basic human body types: Endomorph, Mesomorph and Ectomorph.

"One can easily gauge his body type just by knowing about their health, physique and body structure. An Endomorph has narrow hips and clavicles, small joints (wrist/ankles) thin build, stringy muscle and long limbs," he explains.


"On the other hand, an Ectomorph body type is one where a person has a thick rib cage, wide or thicker joints, hips as wide (or wider) than clavicles and shorter limbs. A Mesomorph will look well-proportioned even with a little added weight. They have wide clavicles, narrow waist, thinner joints, long and round muscle bellies," explains Channa.

Exercises for each body type

He also lists the various exercises and dietary regimes people of different body types must include.

  • For an Ectomorph: You should concentrate on gaining weight in the form of good, lean muscle tissue. "Weight training should be fairly heavy and done at a slower workout pace with longer rest periods between sets. Don't weight train too often or for too long per training session. Eat a diet high in quality foods, eat more than you're used to, and eat often," he says.
  • For an Endomorph: Your biggest concern should be losing fat and adopting a lifestyle that keeps it off. "Strength training should be done to get a better muscle-to-fat ratio, which will help to boost your metabolism. Use moderate weights at a fast training pace, allowing for very little rest between sets and exercises. Lower your calorie intake and eat frequent but small meals to make sure you're still getting adequate nutrition. Eliminate sugar, sweets, and junk food from your diet. Gets your heart pumping by engaging in some form of daily activity such as brisk walking or biking," shares Channa.
  • For a Mesomorph: You have a naturally fit body but, to maintain or improve it, you should adopt an exercise and diet regimen that compliments your build. "You can strength-train more often and for longer periods of time, but be careful not to overdo it. Train with moderate to heavy weights and keep a moderate pace, making sure not to rest too long between sets.

Finally, he says, "Stick to a good, healthy diet to stay lean and muscular, and watch for any slow-creeping fat gains. Engage in and enjoy aerobic activities, but be careful not to overdo it."

Read: How Mira Rajput lost her pregnancy weight in 3 months flat 

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(Images courtesy: Instagram)

Written by

Deepshikha Punj

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