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.
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.
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.
