John Abraham`s spy fitness for Tehran included intense workouts and strict diet

When you picture John Abraham, you think of broad shoulders, chiselled six-pack abs, and an air of calm. But for Tehran, the brief was different. This was about embodying a covert agent — moving, reacting, and sustaining that persona for over a year of filming in 2024.

For Vinod Channa, Abraham’s long-time trainer, this required a tactical shift. “John’s fitness in Tehran had to match the way a covert operative would train,” he says. “It’s not about bulking up. It’s about agility, speed, endurance, and being able to perform again and again during long shooting days.”

Channa devised what he calls “spy fitness” — a mix of cardio, weights, self-defence drills, and agility work. “A spy’s job involves running, jumping, fighting; it’s not just one skill. So we mixed everything from the training level itself,” he explains. The varied regime prevented overuse injuries and kept every muscle group active. Diet was equally precise. “Preparing one star and one character means putting in excess effort at the start. You have to build the body, then maintains the energy for action scenes that go on for 12 to 14 hours of shooting.” Calorie intake was fine-tuned: carbs rose on heavy action days, dropped on lighter ones, with protein adjusted to protect muscle. “Some people are genetically gifted. Some can eat halwa puri and still have a six-pack. But discipline is what keeps people camera-ready.”

The challenge was compounded by the film’s non-linear shoot. “Normally, you build the body, then shoot in order. Here, scenes were out of sequence, so we had to maintain his physique for six straight months,” Channa notes. Continuity was key — John couldn’t look bulkier in one scene and leaner in the next.
For the actor, the only competition is himself. “He’s an action hero and a former supermodel, genetically built like a fighter,” says Channa. Targets included keeping body fat within a tight range and lifting up to 200 kilograms, alongside agility drills for stunt work. “For Tehran, there were different stunt artistes brought in from different countries but John’s foundation was so sturdy that he could adapt from a slick stunt to a heavy one easily!”

Vinod Channa’s blueprint for John Abraham’s spy-ready build

Training: 6 days per week — strength, cardio, agility, self-defence drills.
Strength: Compound lifts (squat, deadlift, bench, pull-ups) + functional moves (box jumps, kettlebells).
Cardio: HIIT circuits + Zone 2 runs for endurance.
Diet: Calorie cycling; high-carb on stunt days, low-carb high-protein on light days; 4 litres water daily.
Recovery: 8 hrs sleep, mobility work, monthly deload weeks.
Goal: 8–10% body fat, lean muscle, consistent on-screen physique.

The Cheats: Khushalii Kumar

What’s your cheat meal: I have a sweet tooth, so desserts, especially those with pistachios; also chhole bhaturas and Delhi chaat.
How often do you indulge: Occasionally. I indulge more while travelling, preferably in the first half of the day.
Cheat meal Vs cheat day: Both — disciplined during shoots, indulgent after the wrap-up.
Do you compensate for it: I never skip workouts, which balances the indulgence.

Inside Neha Bhasin’s Fridge

Ketto bread
Free range eggs
Blueberries
Cheese
Dark chocolate

Skin care tip that works for Tamannaah Bhatia

Sharing her fix for pimples, Tamannaah Bhatia revealed that she applies her salaiva on the affected area. Seeing the shocked faces around her, she smiled and insisted, “It works!”