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From a sexy beach body in Dostana to a bulky bad-boy physique in Pathaan, John Abraham has always rocked a hot bod. Fitness Expert and Celebrity Trainer Vinod Channa has been training the actor for a decade, helping him achieve his body transformations for various roles. Having been in the fitness industry for over 27 years, both as a professional bodybuilder and a trainer, Channa understands the need for focussing on a wide variety of disciplines. He holds certifications in over 16 fitness techniques and is fluent in strength training, functional training, yoga, stick mobility, animal flow, martial arts, animal flow etc. We caught up with him to find out more about Abraham’s fitness journey over the years.
GQ: How long have you been working with John Abraham? What are some key differences you have observed in his fitness since then?
Vinod Channa: I have been working with him for almost 10 years. Before we started training together, he used to only practice weight training. He didn’t have much experience with mobility and flexibility. So, when he used to go for action sequences, he faced the threat of injuries and dislocations due to sudden movements. This is why we started adding mobility, conditioning, and flexibility workouts to his routine.
GQ: He recently appeared in Pathaan, a hardcore action movie, at the age of 50. How did you prepare him to ensure he avoided any injuries during filming?
VC: When you cross the age of 40, you need to work harder to keep your body ready for all types of movements. So, we used to add mobility movements to our workouts. For example, instead of doing a regular squat, we would do a squat with a jump. We also focussed on following a good diet and ensuring that he had enough rest days to recover.
GQ: Briefly explain the fitness routine you've built for John Abraham. What are the main focus points of his routine?
VC: We train 3-4 times a week throughout the year for approximately one and a half hours. These workouts are a mix of weight training, functional training, mobility, agility, speed, and endurance. When a movie is coming up, we train for 3 months to get him ready for the role. If you have seen his movies, he has had to play roles where he has a muscular body as well as ones where he needed to have a lean body.
GQ: How would you describe his approach to fitness?
VC: I have an incident to describe his approach to fitness. I was travelling with him in Thailand and he introduced me to a prince at a restaurant. The prince pointed at the empty dishes in front of us and began joking about how John had eaten all the food. I told him it was impossible because I know how strict he is with his diet when he has to meet a target. He is very disciplined and he knows what he needs to do. Now, with everyone building impressive physiques, the competition in Bollywood is another motivator to stay disciplined and do better.
GQ: Is there any advice you’d like to give to people starting out in their fitness journey?
VC: Hire a trainer who understands your lifestyle and goals. I have noticed that many people think that starting out on their own is a good idea. Train with an expert for a year or two, learn and understand the basics, and then you can exercise by yourself. Without the right knowledge and guidance, you may injure yourself in the beginning itself.
