Disha Patani’s trainer on how to get toned arms like hers

If you’re looking for fitness inspiration, Disha Patani’s social media will do you well. The actor has always been committed to her workout routine, considering it to be an important part of her day she won’t skip. “Disha by far is the most dedicated person you will meet when it comes to fitness. The only person who could match up to her in terms of dedication is Tiger Shroff. She trains every day for an hour. The only day she takes an off is a Sunday,” shares Rajendra Dhole, who is her trainer. “The general assumption is that women working out involves cardio, not weight training. But we all work out and do heavy weights; I come across so many girls in the gym training really hard. At the end of the day, it isn’t about the gender, but about working on your body and becoming your fittest self,” confirmed Patani back in 2018.

How weight training is the key to Disha Patani’s toned arms

Weight training is the larger part of Patani’s workout. She likes lifting “heavy weights like dumbbells and barbells,” and skips regular body weight workouts. “Weight lifting is more of a challenge to the body,” says Dhole. Plus, it is not about just bulking up and building muscle mass. The benefits are improved posture and bolstered bone density, as well as boosting metabolism and lowering inflammation. Weight training can also help you burn more calories when you’re not in the gym. You get an “after burn”, where your body continues to use more calories in the hours after the workout too. Plus, a large muscle mass increases the calories you burn in general as well.

It is important to note that spot-reducing is not possible. So exercises or machines that claim to get rid of fat on some areas of the body don’t work the way you think. Essentially, you can’t burn off fat from a specific area of the body with an exercise that targets only one area. So toned arms can’t be achieved in a silo. “In her workout routine, we work on arms twice a week, the back muscles twice a week, and glutes and legs separately one day each,” he says. “Disha does squats, deadlifts, military presses, shoulder presses, chest presses, bicep curls, tricep extensions,” to boost muscle strength. These use many muscles all at once. “She lifts challenging weights, and does 5-10 reps with a particular weight,” says Dhole. Low reps with heavy weights, like what Patani regularly does, builds muscle mass, as compared to doing more reps with lighter weights, which increases muscle endurance.

How diet plays a role

In terms of diet, Patani has a balanced one. “No matter where she is or what she is doing, she doesn’t skip meals or go off the plan. Her diet plan consists of three solid meals that mostly consist of chicken and rice, or eggs and rice, or eggs and toast. Sometimes peanut butter and toast,” says Dhole.

There is no secret formula to overnight shape or instant results. Dhole dismisses the question of hacks to a chiseled body. “It’s a slow and steady process. You train your muscles consistently, devote time, eat consciously, and set realistic expectations. You have to have the patience and give yourself six-seven months to see a visible difference in your body,” he confirms.

The article was first published in Vogue


  • Aparrna Gupta

    Transitioning from crafting stories for The Asian Age and Bombay Times to setting beauty trends in Verve, Aparrna Gupta’s journey has always revolved around resonant storytelling. Her prowess in content creation is unparalleled, with articles featured in renowned publications like Vogue, Harper’s Bazaar, L’Officiel India, Lifestyle Asia, Elle, and Femina. She also excels in content ideation, trend identification, mood board creation, and product styling. Her expertise has proven invaluable to homegrown brands, enabling them to authentically connect with their audience.

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