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  • AAMIR: Hey, guys!

  • This is me, Aamir Khan with Jeff and I was here in New York for a few days.

  • I wanted to look up Jeff.

  • Jeff didn’t’ know this, but I used to watch a lot of his videos and I’m one of

  • thousands of people who has been watching his videos and learning from him.

  • So, I was very surprised when he did that video on [inaudible 0:00:25].

  • JEFF: Right.

  • AAMIR: So, when I was here, I thought I should look you up and sayhi’.

  • The thing I wanted to tell you, which I told you the other day, is a lot of people think

  • I changed my body entirely in five months.

  • But as I mentioned to you earlier, I actually built the muscle over two years.

  • JEFF: Mm-hmm.

  • AAMIR: Even before that, I was training for Dhoom 3 and PK.

  • So, I wasn’t training for very long.

  • But I started building the size of my muscles, specifically, because I was being a wrestler.

  • But I was also putting on fat.

  • So, in that five-month transformation it’s me just cutting fat while building muscle.

  • JEFF: One of the things we were talking about that I thought would be valuable to anyone

  • watching, you said something about one of your approaches and mentality that you had

  • when youre looking at a transformation down the road.

  • You know where youve got to get to from where you are right now.

  • AAMIR: Yeah.

  • JEFF: And even though I’m saying I think you have the capacity to do it a little easier

  • because of your past it’s still a long way out.

  • AAMIR: It’s still difficult, yeah.

  • JEFF: What did you do?

  • Tell everybody what you did.

  • AAMIR: Yeah.

  • So, I was telling Jeff when I started to lose weight and started to get back into shape

  • doing Dungal I was so far gone.

  • I was so far gone that when I started the process at the end of the first week, or second

  • week, when I looked at myselfin one week, you don’t really see a change.

  • I was so disheartened.

  • I was like “I’m not going to make it.”

  • JEFF: Yeah.

  • AAMIR: I’ve taken on more than I can chew and I’m never going to make it.

  • It’s too difficult.

  • I was fat.

  • I was heavy.

  • Because everything you do becomes much more difficult to do.

  • So, I was so disheartened, and I was thinking “I’m never going to do it.”

  • The one thing that saved me, Jeff, and kept me on track was, I told myselfDon’t

  • look at where youre supposed to get to in five months because right now that looks

  • so difficult.

  • It looks so unachievable.”

  • JEFF: What youre saying, it’s deflating, almost.

  • AAMIR: Youre deflated.

  • JEFF: It’s disheartening.

  • AAMIR: Youre disheartened.

  • You want to give up.

  • I saidLet me now look at where I’m supposed to be because it’s too difficult.

  • It’s too far away.

  • It seems impossible.

  • Let me just look at what I’m supposed to do today.

  • One step at a time.”

  • In the Fat to Fit video youll hear me saying it again, and again.

  • One day at a time.

  • One day at a time.

  • One day at a time.”

  • So, don’t look at your goal.

  • Just look at what youre supposed to do today.

  • So, if youre trying to climb Mount Everest don’t look at the peak.

  • It’s too difficult.

  • Just look at the part.

  • Ask yourselfWhere am I supposed to put my next step?”

  • Just put your next step forward and look down.

  • JEFF: Yeah.

  • AAMIR: Don’t look at your destination.

  • Just keep going.

  • Just don’t give up.

  • Just keep going.

  • What am I supposed to do today?

  • And I’m just going to do that.

  • Suddenly, before you know it, if you look up much later, youll be likeWhoa.

  • I’m almost there.”

  • JEFF: Yeah.

  • AAMIR: You know?

  • So just focus.

  • JEFF: And finishing becomes so much easier because once youreyou look up and

  • you look back down and you realize youve climbed half the mountain already.

  • AAMIR: Yeah.

  • JEFF: Or if you look in the mirror and youre likeWow.

  • I’m actually starting to see a whole lot of changes.”

  • That becomes self-motivation.

  • AAMIR: Motivating, yeah.

  • JEFF: Now youre able to do it, but people that make the goalbecause were always

  • taught to create goals.

  • And there is a goal.

  • You have an end goal.

  • AAMIR: You need one.

  • JEFF: But it’s there for identification only.

  • To sayyes, this is this, but more importantly, what is the process to get there?’

  • Once the process is identified, then focusing on that process is everything.

  • I know how meticulous you are, in terms of professionally, as an actor.

  • Everything for you is about preparation, and mindset, and everything.

  • Right?

  • AAMIR: Yeah.

  • JEFF: So, it’s extremely important for people to take that same approach to this as if it’s

  • a long-term project that becomes a series of short-term achievements.

  • AAMIR: Yeah.

  • What is your daily achievement?

  • What am I supposed to do today?

  • I think that really helped me.

  • Focusing on what I’m supposed to do today and now.

  • Stay in the now and just do that.

  • Don’t thinkhow will I reach that’, just do what youre meant to do today and

  • believe in yourself.

  • Believe it’s going to happen.

  • Then before you know it, youre almost there.

  • So, as you can see, I’m back to my unfit state.

  • JEFF: We all go through that.

  • AAMIR: The thing is, for me, because of the films I do and the different roles I do, sometimes

  • I have to change myself.

  • JEFF: Right.

  • AAMIR: But I’m now preparing for my next film.

  • I’m going to be shooting in about six to eight months.

  • I’m pretty unfit right now, but I’m starting to train.

  • I’m glad I met Jeff and hopefully in six to eight months youll see a different me.

  • JEFF: There will be changes seen, yet again.

  • I’m sure another blockbuster, as always.

  • AAMIR: Fingers crossed.

  • JEFF: Fingers crossed.

  • Were going to get in the gym and get stuff done.

  • All right, guys.

  • Were going to go with a bit of a heavier exercise to fail in about 30 seconds.

  • Then take an ab exercise, or a finishing exercise that will be of an intensity that will make

  • you fail within 30 seconds or so.

  • AAMIR: Okay.

  • JEFF: Then we move over to a 60 second exercise with more of a focused tension and hypertrophy

  • movement.

  • Bring it right down.

  • Right to the outside of your chest.

  • Touch it right here.

  • There you go.

  • One, two.

  • Come on.

  • Both.

  • Three more.

  • One, two, both.

  • Heavy bench.

  • That gets the first spot.

  • 30 seconds spot.

  • Five rep max.

  • Four rep, eight rep.

  • Then it goes into something focused.

  • Something you can really squeeze on.

  • Let’s take this onewell go to failure.

  • Let’s see what youve got.

  • Don’t count reps, make the reps count.

  • The focused tension is what creates the muscularity.

  • Not just getting from point A to point B. Getting it here and making it as difficult

  • and uncomfortable right here.

  • Contraction when you cross midline.

  • So, were not going to cross this midline.

  • Youve got it.

  • That’s it, right there.

  • Now, the overall benefit here is you keep moving.

  • So, youre also getting additional elevated heartrate and it stays up for the whole workout.

  • Youre killing three birds with one stone.

  • Squeeze it, keep the chest out in front.

  • Youve got it.

  • Perfect.

  • All this is, is a little movement.

  • All youre trying to do is clear your shoulders.

  • Clear your shoulders.

  • That’s it.

  • Here.

  • Ready?

  • Against my hands.

  • Squeeze.

  • Almost turn them in.

  • You feel that?

  • It’s literally right in that crevice, right?

  • AAMIR: Yep.

  • JEFF: One more.

  • Go.

  • One more.

  • There you go.

  • And down.

  • That’s it.

  • Ass out toward me.

  • Try to show megoing under.

  • There you go.

  • Just like that.

  • There you go.

  • Drive it up.

  • One more.

  • Let’s go.

  • Three.

  • Come on.

  • Two.

  • Youve got out.

  • Ass out there.

  • There you go.

  • One more.

  • Nice.

  • Now the goal to pullups is, youre just trying to move.

  • I’ve got to get myself under that bar.

  • If were doing a deadlift, I’m getting this shit off the floor and I’m going to

  • move it.

  • But now, the focus is – I want to really feel this right here.

  • So, you want to get your arm away from your hip.

  • Not just here.

  • But here.

  • You want to drop that back.

  • Nice.

  • There you go.

  • Again, because youre training here it’s not necessarily about counting reps.

  • It’s really about making the reps count.

  • That’s so much more important than a set number.

  • So, it’s always something you can step it down to.

  • Yep.

  • Youve got it.

  • Come on.

  • Five, four.

  • Come on.

  • Three, two, and one.

  • There you go.

  • Take a breather.

  • Youve got one last one.

  • One last part.

  • Every rep you get in this burn is a victory.

  • Keep going.

  • This is your last one, too.

  • Here we go.

  • Here we go.

  • All right, four more.

  • Let’s go.

  • One, two.

  • Squeeze it.

  • Squeeze it.

  • Let’s go.

  • You got more?

  • Let’s go.

  • Come on.

  • Nice.

  • All right.

  • Good job.

  • Youve got it.

  • Come on.

  • Five, four.

  • Come on.

  • Three, two, and one.

  • There you go.

  • Now, if youre just going to train back, or pull then you’d incorporateif you

  • did pull you could incorporate bicep exercises.

  • AAMIR: Yeah.

  • JEFF: Rows, deadlifts, pullups.

  • But think of them in your head in terms of a strategy that isone of the ones that’s

  • like “I’ve got to move some weight”.

  • They go in the front spot.

  • What are the ones that I can really squeeze?

  • They go in the middle spot.

  • AAMIR: Yeah.

  • JEFF: What are the ones I can burn through?

  • Those go in the third spot.

  • Then whatever youre going to put in that 30-60-90 after them will be, either you can

  • mix themabs or conditioningor you can do all abs, or all conditioning.

AAMIR: Hey, guys!