The pain behind the gain: How these actors transform themselves for the screen
Every shredded ab and lean muscle on screen comes from sleepless nights, aching joints, and meals skipped.
Hyderabad: In the world of cinema, where every frame matters and appearances carry the weight of entire characters, physical transformation is no longer a luxury, it’s a necessity. While some actors dabble in fitness casually, others go all out, embracing the pain and pressure that comes with sculpting their bodies for the roles they play.
Among those who have made a mark for their remarkable transformations are Actors Unni Mukundan and Naga Shaurya. Their stories, along with insights from actors Yashwanth Pendyala, Eshwar Rachiraju and trainer Akshay Sriniwas, shed light on the discipline, struggle, and mental grit it takes to achieve and maintain such transformations.
Unni Mukundan’s way: Rewriting fitness goals, role by role
Malayalam actor Unni Mukundan is a name that’s often associated with intense physical transformations. Known for sharing his progress openly on social media, Unni is not just a star on-screen, but a motivation off it. What makes his journey even more inspiring is that he was once a chubby child dealing with asthma.
In interviews, he has spoken about how nothing (not even health challenges) could stop him from working towards a physique that meets the demands of each role. Whether bulking up for a family entertainer or trimming down for a sleek look for an action film, his commitment has always remained persistent.
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Naga Shaurya: A transformation that came with a cost
In Telugu cinema, Naga Shaurya’s name instantly comes up when we talk about body transformations. During the COVID-19 lockdown, when many were taking it slow, Shaurya took it up as an opportunity to push his physical limits.
For the film Lakshya, he developed a full eight-pack physique, which later earned him appreciation for his stylish looks in Varudu Kaavalenu.
However, this transformation came with sacrifices. In interviews, he revealed that he avoided mutton (being his favourite ) and fatty foods, fasted for hours, sometimes days, and even gave up water to achieve peak definition. The extreme routine took a toll on his health, leading to hospitalisation. Still, his dedication inspired many.
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The expert’s warning: Nutritionist Janaki Samatham’s reality check
Nutritionist Janaki Samatham says that while actors may look amazing after their body transformations, it’s not always healthy to follow the same path. She warns that quick weight loss or extreme diets can harm your body in the long run.
“People try to copy what actors eat, but that’s not safe,” she explains. “Actors follow these diets under expert guidance. Their meals are planned exactly for their body type, age, and lifestyle. What works for them may not work for others.”
Janaki also talks about the dangers of crash diets. “Your body goes through a lot of stress when you lose or gain weight too fast. It can lead to health problems like low immunity, weakness, or even long-term illness,” she says.
Another trend she warns about is using protein powders or meal replacements without advice. “Some of these powders are not good for health. They may help you look fit for a short time, but they don’t support real health.”
Instead, she suggests a simple and safe method:
“Eat clean, balanced food and do regular exercise. Don’t look for shortcuts. Real fitness takes time.”
Her final message:
“Looking good is fine, but being healthy is more important. Fitness should make your life better, not harder.”
Thakur Anup Singh: Discipline above all
Actor Thakur Anup Singh, known for his role as Dhritarashtra in Mahabharat (2013), has redefined what discipline means. From appearing in films like Singham 3 and Khiladi to winning a gold medal in a bodybuilding competition in Bangkok in 2015, Anup believes transformation is a lifestyle.
Speaking to Telangana Today, he said, “Transformation to me is discipline. I’ve sacrificed endless sleep and carbs for the look I want. It’s been eight years, and I still enjoy re-exploring my physique with every role.”
Behind the scenes with a trainer: Akshay Sriniwas’ method
Fitness trainer and actor Akshay Sriniwas, who works with actors to prepare them for demanding roles, reveals the challenges of pushing clients toward major physical shifts. “The first week is the hardest, that’s when most people drop out due to soreness,” he says. His brand, “N.I.E.N.I.I” (Nothing is Easy. Nothing is Impossible), reflects his belief that with the right mindset, anything is achievable.
According to Akshay, physical change starts with mental preparation. “Some clients are desperate; I train them like an Army officer. Others are fragile, and I act like a parent. Each person needs a different approach. But once they cross that mental barrier, anything is possible,” he explains.
He also dispels common myths: “Many think gyming leads to hair loss. In fact, protein-based diets help strengthen hair. Also, people fear that stopping the gym makes them fat. That’s not true. It’s diet mistakes that cause weight gain, not gym breaks.”
Akshay customises diets week by week, reducing carbs gradually, using healthy snacks like makhana and dark chocolate to curb cravings. Cheat meals are regulated strictly, and emotional meltdowns are handled with care and storytelling. “We train their minds as much as we train their bodies,” he says.
Yashwanth Pendyala: Acting through the pain
Actor Yashwanth Pendyala had to portray both an 18-year-old and a 30-year-old in the film “Committee Kurrollu”. The physical transformation was drastic and demanding. “If the character demands it, I mentally prepare myself by setting a clear goal,” he says. The process wasn’t without challenges. “During intense gym sessions, I developed retina water in my right eye due to pressure. But cinema is my priority, so I took medical advice and pushed through.”
Dieting, he admits, had an impact on his mood. “Starving for days with little food was frustrating. But it’s part of the job. Fitness isn’t constant, but health is the base.” For major transformations, Yashwanth works with a personal trainer. Otherwise, he manages on his own.
He believes physical appearance does add depth to a character. “You can’t play an army officer with a visible belly. The body has to match the role.”
Eshwar Rachiraju: No shortcuts, no excuses
For debutant actor Eshwar Rachiraju, getting to portray both an 18-year-old and a 30-year-old in the same film “Committee Kurrollu” was a rare and special opportunity, a dream start that doesn’t come often, he feels.
“Mentally, I was ready. I knew I might not get another chance like this,” he shares. Being a vegetarian made dieting more difficult. “I had fewer food options than my co-stars, but I didn’t let it affect my performance.”
He admits to monotony and mood swings due to the restrictive diet but refused to indulge in cheat meals. “I felt if I cheated once, I’d continue again. So, I avoided it completely.” His motivation? A once-in-a-lifetime opportunity and the belief of his trainer and director.
Eshwar says the transformation built his confidence. “Half of the character is already portrayed through the look. The other half is my acting. That balance makes me a better actor.”
The stories of these actors and the people who guide them, reveal that physical transformation is never just about appearance. It’s about discipline, mental strength, sacrifice, and patience. Every shredded ab and lean muscle on screen comes from sleepless nights, aching joints, and meals skipped.
The world of cinema celebrates glamour, but behind every stunning transformation is a human body pushed to its limits and a mind that refuses to give up.
As Akshay Sriniwas puts it, “Nothing is Easy. Nothing is Impossible.”
