In an era of viral fitness transformations — like actor Ram Kapoor shedding 55 kilos in 18 months—his wife Gautami Kapoor has remained effortlessly radiant and fit at 50. The Gyaarah Gyaarah actor’s trainer Sourabh Sanyal spilled the beans about how she manages to keep fit like a fiddle. A K11-certified personal trainer, Sanyal has been working with Kapoor since 2022. After two years of training her, I’ve realised she is incredibly diligent. Whatever challenge is set before her, she completes it with remarkable focus,” Sanyal told indianexpress.com in an exclusive interview.
Fitness routine
Sanyal, who has been a professional trainer for the last eight years, gave us a breakdown of Kapoor’s weekly routine. It includes a high-intensity interval training (HIIT) workout session, two strength training sessions, and a Zumba session. “On top of this, she does two Pilates sessions, and every strength training session ends with a steady-state cardio session. She works out six days a week,” he said.
According to Sanyal, Kapoor’s strength training days are divided into full body push (quads, calves, chest, shoulder, triceps) and full body pull (hamstring, glutes, back and biceps). “On both the strength training days, we target a little bit of abs,” he said.
Overcoming challenges
While many feel Kapoor has always been blessed with good fitness levels, Sanyal revealed she, like many women, faced challenges including low bone density and muscle mass. “These caused physical limitations, so I tweak her workouts every three weeks to suit her needs,” he said, emphasising that lean muscle tissue is essential for a healthy, mobile life. “As women go through so many different hormonal phases, it is extremely important for them to keep a check on the amount of lean muscle tissue they are carrying,” said Sanyal.
Adjustments in her diet were also key. Sanyal increased Kapoor’s fat and electrolyte intake to improve recovery and maintain her health-oriented goals. “She wants to be able to do what she is doing for the longest time,” he said.
Sourabh Sanyal hails Gautami Kapoor’s discipline (Source: Sourabh Sanyal)
A 360-degree lifestyle
For Sanyal, Kapoor exemplifies how fitness is a holistic lifestyle change. “Her greatest strength is her consistency in workouts, nutrition, and lifestyle choices. Excellence in physicality comes with moderation—no extremes unless a role demands it,” he said.
Sanyal, who “thoroughly” enjoys working with Kapoor, admitted she might “hate” the intensity during workouts, and said, “But the post-exercise endorphins rush always makes her extremely happy.”
Admiring Kapoor’s commitment, Sanyal debunked the myth that actors naturally possess superior fitness. “Her results are purely a testament to her consistency,” he said.
Also a Pilates-certified trainer, Sanyal credits Kapoor for his move to Mumbai, describing her as a guiding force. “She’s been like a hand on my head, wishing the best for me at every stage,” Sanyal said.
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