It takes a little hard work and discipline to be the fittest: Karan Oberoi

Karan Oberoi also known by his initials K.O. has one of the most ‘in demand’ face and body in the modeling world, being in a world of top models didn’t come easy to him. Being in the best shape possible for specific events or campaigns requires a lot of hard work, dedication and focus. Karan has it all, he explains his secrets of staying in shape and achieving a great physique. Karan Oberoi is a fitness icon. The leading model does a lot of hard work in the gym every day but makes sure not to overdo it! Quite often, a number of fans turn up to Karan, to know his fitness regime. He is an inspiration for many especially the youth and no doubt holds ‘Top Fitness Model’ title that was awarded to him last year. Being such a humble and genuine guy we would like to thank KO for this interview which might help young guys who are striving to achieve a physique like Karan and wish him all the best for his future endeavors!

How to have a body like a male model?


We all first need to understand having a body like a male model requires more effort than just having a body like a good looking guy next door. To have a body like a model the physique needs to be extremely attractive, it doesn’t matter if u have less muscles, rule of thumb is to have a body like a model you need to rather work extra on your abdominal muscles that is abs, skin quality and over all body that should look much more in proportion rather having just a bigger upper frame.

Which is your favorite body part that you like to work out the most?

I am famous for having great arms. Arms is one body part that I always wanted to have since I started gyming, may be because this body part is one that is visible to the most and gives volume to your personality. This is also one obsession with Indian guys that I also had.
Who are your favourite fitness icons from Hollywood?
Sylvester Stallone is one man who inspired me to get into fitness, in fact I remember because of his movie Rocky and the whole Rocky saga I could run miles that motivated me a lot . I also like Dwayne Johnson’s physique and he looks great on screen too.
Who are fitness models?
Unfortunately Fitness models are wrongly interpreted as body builders by majority of people, fitness models are like any other models having  great physique with great sense of style. Earlier tags like fitness and fashion models never used to exist they started existing with time.

Important exercises to have a body like a model?

Cardio plays a very important role to have a body like a model as it allow you to lean down and improves skin quality, pushups, pull-ups and parallel bar dips these are free hand exercises, muscle strengthening exercises  and stretching.
How do you keep yourself motivated to keep going, as models require everyday hard workout sessions to keep up in shape?
Yes that’s a nice question, since models need to look great in shape all year around they need to hit the gym everyday which requires a lot of motivation. I see lot of motivational videos and listen great songs to keep me motivated while I am working out  and also keep idolizing icons like Cristiano Ronaldo  which allows me to keep moving with different physique goals.

5 important food that should be in every models diet?

Diet plays a very important role in having a good physique, infact of my own experiences in the past even if you workout for 3 hours and don’t have good discipline diet you can never have a perfect shaped physique, so 70 percent is what you eat that plays a important role in how you look overall . 5 foods that are really important to have in every models diet are oats, quinoa they both are rich in fiber, egg whites which is the only food that has maximum amino content which is not found in any other food till date and lean meat food like fish such as tuna and salmon  and chicken breast.
Diet for Vegetarian models to have the lean and muscular physique?
Vegetarian people have to put little extra effort than non veg lovers as vegetrain food is also rich in sodium content. Foods that are high in protein content are soya, cottage cheese which can be eaten in the form of panner tikka, moong daal sprouts recommended eating after boiling; spinach and milk.
Can we know Karan Oberoi’s workout ?
I usually prefer to have a circuit training especially before shoot dates and running every other day. I enjoy running 5 am in the morning that also helps me to keep my mind fresh. But usually I follow 6 days training in the gym with Sunday as an off day. I make sure I don’t over do it and one hour intense training is enough that usually requires less time gap between sets, warm up sessions and stretching in the end. Each workout in the gym should have 12 to 15 reps and each body part should have 5 variations of the exercise and the trick is to complete this all in that one hour allowing body to go extreme pressure that ultimately helps you to have a lean and muscular physique.
Monday- chest and triceps
  • Chest- flat bench press, incline dumbbell press, decline pull over, cable cross over
  • Triceps- close grip bench press, cable pushdown, parallel bar dips.
Tuesday- intense running with 45 min abs
  • Abs- exercise ball reverse crunch, hanging leg raise, plank.
Wednesday- Back and biceps.
  • Back- pull ups, cable seated row, one arm dumbbell row.
  • Biceps- barbell curl, dumbbell alternate bicep curl and concentrated curls.
Thursday- Intense running and on spot jumping with change in abs exercises.
Friday- Shoulder and legs
  • Shoulder- barbell shoulder press, dumbbell lateral raise, front raise
  • Legs- barbell front squat, seated leg curl, calf press, leg extension.
Saturday- Running and change in cardio vascular exercises.

What all supplements are required to have a body like a model?

I understand to have a lean and muscular physique it’s important that your body is getting high protein content food but unfortunately we can not take all from natural sources so I take supplements that don’t have any side effects and helps you to achieve desired lean and muscular physique such as protein powders but make sure you buy imported ones and not from grey market as fake protein powders can destroy body in long run, BCAA powder taken with every meal, pre workout supplement that helps you to give kick in the gym and glutamine for recovery.


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