Samir Jaura
Celebrity Trainer
Aired on Sep 25, 2015
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Samir's Bio

Meet Samir Jaura. Celebrity Trainer extraordinaire. Having trained the likes of Hrithik Roshan for Bang Bang and Priyanka Chopra for Mary Kom, Samir specializes in Tabata, Blood type training and the Nautilus Principle. Not only that he is a certified sports nutritionist from the International Fitness Association (IFA) from USA.

Samir’s highest credential to his cap is however transforming a slender Farhan Akhtar to play the gargantuan role of Milkha Singh in the biopic film ‘Bhaag Milkha Bhaag’. With Samir’s help and a scaringly accurate workout and diet plan, Farhan got into the best shape of his life, thus inspiring millions to undertake their fitness journey. He’s coming to your screens for an AMA (Ask Me Anything) on HK Connect. Whether it be a question to attain the Milkha Singh look or to ask Samir who he’s training next, be sure to tune in for our biggest AMA yet on 25th September!

Fun facts about Samir!

  • My Fitness Inspiration: Sylvester Stallone

  • Fittest celebrity in my opinion: Farhan Akhtar

  • My Fitness Mantra: Workout regularly and don't indulge in alcohol or recreational drugs

  • My favourite exercises: Back workouts; which people tend to avoid

  • My favourite celebrity transformation and why: Farhan Akhtar, because he totally surrendered himself to me during the making of Bhaag Milkha Bhaag and thus created history

  • My favourite supplements: Whey Isolate and Glutamine

  • My favourite equipment: Kettlebell and the Bosu Ball

 

Workouts by Samir Jaura

 

User-Asked Questions (410)

Mohan Singh's picture
mohan-singh Sep 25, 2015
age 29, height 165 cms, weight 63 kgs... currently goto gym 6 days a week (pm) and hiit (am) four days a week in fasted state... my gym routine consists of all major compund exercises followed by isolation exercises.. diet consists of oats, multigrain rotis, tofu, low fat cheese, flaxseeds, almonds, cod liver, etc. so majorly all the clean stuff.. i am gaining good amount of muscle but my current goal is shredding the belly fat.. i understand theres no spot reduction but once i drop some carbs i lose the pump slightly which disturbs.. how to go about it?.. Recently started with cycling carbs (carbs progressing in 3 days).. Feeling a slight a weakness now...kindly advise ... Goal is revealing abs... Gained some size though..
Samir Jaura's picture
samir-jaura Sep 25, 2015
Carbs are the reason you are experiencing a pump. Reduce that, and you will find that you will lose energy and fat. That is the consequence of a low carb diet. Along with carb cycling make sure you are switching up the high carb meals as well.
chari's picture
chari Sep 25, 2015
Hello Sir, As I was A GYM goer from 11 months, since April 2015 to till date I am suffering from Very High Skin Rashes, I consulted doctors and took medication but till now Rashes is not cured, now i am using Ayurvedic medicines for a try, at that time i was using Muscle Blaze Creatine and Whey Protein Isolate before that i Used Mass Gainer & weight Gainer and after eating some time i used to get lots of big Rashes on whole body, is this skin disease occurred due to Supplements ? thanks for your reply
Samir Jaura's picture
samir-jaura Sep 25, 2015
Supplement wont cause skin disease but make sure the supplement you have bought is authentic. As per me you should consult with your doc regarding the same.
Mohan Singh's picture
mohan-singh Sep 25, 2015
HELLO
rahul vj's picture
rahul-vj Sep 25, 2015
hi sir, I shall give a brief description of what my current body type is. I am a pure endomorph. My height is 5 ft 9 in. And my current weight is 80kgs. I have been bulking for the past 1.5 yrs. I have gained from 68 to 86 kgs. I just started my cutting phase. But the results aren't what I expected. I was on a high protein diet with low carbs. As my body type is carb sensitive, I gain fat really fast. My ratio was, Protein - 220 gms Carbs - 95 gms Fats - 43 gms before my cutting phase, my fat was 23% and now after 1.5 months, it shows 22.4%, although I have lost about 4 kgs in the past 1.5 months. I feel like I am loosing my muscle mass. Although I am not certain about this, as I have lost some fat from hips, but there is no increase in the cuts. Since i started losing muscle bcoz i was on low carb for long, i switched to carb cycling. One month of carb cycling and no change in fat percent. I am following carbs as high - 150gm, med - 95gm, low - 45gm. And follow HIIT 2 days, and moderate cardio 4 days. I am keeping protein now to 160gm and fat around 40-50gm. Could you please let me know where I have gone wrong. Thanks in advance. Hoping to see your reply.
Samir Jaura's picture
samir-jaura Sep 25, 2015
Your ratios are completely wrong. Please consult someone on this. It should be 40-40-20 meaning 40% protein, 40% carbs, 20% fat.
rahul vj's picture
rahul-vj Sep 25, 2015
I had used 40-40-20 ratio for bulking. Is it the same for cutting also? Are there any chances where protein can be stored as fat, if taken in excess, that is around 220gm in my case.
Samir Jaura's picture
samir-jaura Sep 25, 2015
For cutting do 45 protein, 35 carbs and 20 fat
rahul vj's picture
rahul-vj Sep 25, 2015
Sir. I would like to ask one more question which is not so popularly discussed. Does your clients take digestive enzymes? Bcoz i find it hard to digest when i am on high carb n protein diet.
mnshrathi5@gmail.com's picture
mnshrathi5 Sep 25, 2015
how important are protein supplements for muscle building? can any alternate with equal efficacy be suggested?
Samir Jaura's picture
samir-jaura Sep 25, 2015
Supplements aid us to get to our goals within our calorie goals.
Gaurav's picture
gaurav Sep 25, 2015
When we lift weight for gaining weight and growing the size of body, how do we know that how many reps should i do in a set and what weight should we lift in each set and how many sets we should do for an exercise
Samir Jaura's picture
samir-jaura Sep 25, 2015
Not more than 10 reps with heavy weight training.
Gaurav's picture
gaurav Sep 25, 2015
And suppose I cant lift the heavy weight properly, then what should i do
Samir Jaura's picture
samir-jaura Sep 25, 2015
Don't focus on the weight. Just do adequate weight for the reps.
Gaurav's picture
gaurav Sep 25, 2015
I am 25, 5'6" and 53 kgs and want to gain weight. I have doing weight training for about 2 weeks. What I have noticed is less body strength to lift weight. And the gym I go to is avg quality of machines. So what should be the ideal way of workout in such a gym for me. And Should I do 2 body parts a day or 1 body part per day. Which one is better
Samir Jaura's picture
samir-jaura Sep 25, 2015
You should do one body part a day. 5 sets*3. try to focus on your calories at for weight gaining.
knarasa@gmail.com's picture
knarasa Sep 25, 2015
Hi, I am 5 6 and 64 KGs. I look little thin, and have belly fat. I do weight exercise and also cardio, I am taking UN- Pro Star- Whey protien after work out. I want to loose belly fat as primary and gain muscles. Should take calories (I eat rice once a day) or should I diet to reduce calorie intake? Also I have big thighs, can you suggest better exercises to tone them. Thanks
Samir Jaura's picture
samir-jaura Sep 25, 2015
For lower body you can do high rep training also you can have carbs in the morning but ignore them in the evening.
askofnick@gmail.com's picture
askofnick Sep 25, 2015
would you recommend doing calisthenics ?? and what do you think of vegan's ??
Samir Jaura's picture
samir-jaura Sep 25, 2015
Yes I would. What about them??
askofnick@gmail.com's picture
askofnick Sep 25, 2015
i am 17 years old so is calisthenics good for this age? and i am vegetarian so will only greens be able to provide me proteins needed throughout a day?
Samir Jaura's picture
samir-jaura Sep 25, 2015
Calisthenics is good for any age. Greens will provide more than enough protein for you. Have some limited soya also.
askofnick@gmail.com's picture
askofnick Sep 25, 2015
thank you very much,sir
mahajan.amit2011@gmail.com's picture
mahajan.amit2011 Sep 25, 2015
Hi Sir, I am taking bcaa during workout and breakfast of brown bread and mass gainer+creatine post workout. I work with heavy weights in gym. I have stopped taking white rice and just take once in a week. Apart from it, I will start taking Carb blend twice in a day which will add up to my calorie intakes. My questions are 1.Does more calorie intake increase fat in body or just diet containing more fat increases fat in body? 2. I have fat on belly which i want to reduce so what best exercise i can do apart from abs exercises ? 3. I am very hard gainer.I kept taking mass gainers for last 4 months. I only gained 2 Kgs. When should i switch to whey protiens as i am scared of putting more fat on belly? Please suggest something or add up in my routine which will help in gaining muscles mass. I am 5'9" 71 Kgs.
Samir Jaura's picture
samir-jaura Sep 25, 2015
1. both 2. keep switching routines, circuit training with HIIT. 3. Switch to zero carb protein, and focus on increasing your muscle mass through training.
SAMIR NAG's picture
samir-nag Sep 25, 2015
Sir which supplement should I take? Please guide me.
Samir Jaura's picture
samir-jaura Sep 25, 2015
Whey isolate, glutamine and multivitamins
SAMIR NAG's picture
samir-nag Sep 25, 2015
Hi Sir, I am 5'10''and my weight was 104 kg, I have started cardio since nov 2014 and I have reduced 10 kg in first 5 months but, now again I have gained 2 kg, please guide me which supplement should I take for fast weight loss and should I do weight training or cardio only for ripped body. I am on diet plan.
Samir Jaura's picture
samir-jaura Sep 25, 2015
Weight training is a must for you. only cardio will reduce your metabolic rate.
SAMIR NAG's picture
samir-nag Sep 25, 2015
Sir which supplement should I take? Please guide me.
SAMIR NAG's picture
samir-nag Sep 25, 2015
Sir should I take BCAA ,Creatine and fat burner also?
Samir Jaura's picture
samir-jaura Sep 25, 2015
Add BCAA .. that's it
Mithunsrihari@gmail.Com's picture
Mithunsrihari Sep 25, 2015
Sir thanks for your previous replies. When on muscle gaining phase we take excess calories. So how to prevent excess calories getting deposited as fat. Or I want to maintain my fat level and still increase muscle mass.
Samir Jaura's picture
samir-jaura Sep 25, 2015
Obtain your calories from protein
vinaykatoch4u@gmail.com's picture
vinaykatoch4u Sep 25, 2015
hi sir , currently m doin .. 2 body part a day .. so that i can hit every part twice a week ...one day rest ... many ppl do one day cardio then one day gym kinda workout .. i heard even u used this kinda workout with farhan .... m just curious does that work better for muscle ..sud i switch to that ? .. thnks :)
Samir Jaura's picture
samir-jaura Sep 25, 2015
don't worry, you are on the right track
sunil bhardwaj's picture
sunil-bhardwaj Sep 25, 2015
Sir i want to follow Farhan Akhtar workout plan so plz can tell me his diet plan also.
Samir Jaura's picture
samir-jaura Sep 25, 2015
The blog section already has the workout. Read about that here: http://connect.healthkart.com/blogs/farhan-akhtars-bhaag-milkha-bhaag-workout-samir-jaura I will shortly be sharing his diet as well
sunil bhardwaj's picture
sunil-bhardwaj Sep 25, 2015
Sir i want to follow Farhan Akhtar workout plan so plz can tell me his diet plan also.
sunil bhardwaj's picture
sunil-bhardwaj Sep 25, 2015
Sir i want to follow Farhan Akhtar workout plan so plz can tell me his diet plan also.
adityamestry16@gmail.com's picture
adityamestry16 Sep 25, 2015
I am 23. My height is 5.7 & weight is always fluctuates between 46-48. And which is not sufficient enough obviously. Please tell me about how to put on weight.
Samir Jaura's picture
samir-jaura Sep 25, 2015
use a good gainer, eat dense carbs like banana, dates, pasta etc
vidhi.tuteja@healthkart.com's picture
vidhi.tuteja Sep 25, 2015
Hi Samir , What is the right way to tone up for women , are exercises like aerobics/ cardio enough.
Samir Jaura's picture
samir-jaura Sep 25, 2015
Do a mix of mixed training like weight training, tabata.
shubeofficial@yahoo.com's picture
shubeofficial Sep 25, 2015
Sir my height is 5'9 and my weight is 70 . I am at a beginner level of gym . I want a total lean body . What type of routine and protein do you suggest ? And if u please tell me thatwhat should i see while buying a whey isolate ? Is it fine to use from day 1 of gym ? Much appreciated that u joined us here
Samir Jaura's picture
samir-jaura Sep 25, 2015
it should be sugar free, low sodium and less calories. yes you can have it from day one
shubeofficial@yahoo.com's picture
shubeofficial Sep 25, 2015
Hello sir , I am thankful to you for joining us here to help us :) My question is that i am 5'9 and i am 18 years and my weight is 70 Kilograms. I want more height so can i join swimming , will it make any difference and if yes than can i take whey isolate or anything else along with swimming ?
Samir Jaura's picture
samir-jaura Sep 25, 2015
Height is governed by genetics. Nothing you do will increase it.

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