25 days to shredded glory

What was the toughest part of training Unni Mukundan for Marco?

The time limit. I had to finish my work in 20-25 days.

If you had more time, what would you have changed in Unni’s training plan?

I would have added a little more muscle mass to his body.

What’s the most common mistake people make when trying to get shredded?

Either going into starvation mode or not bothering to follow a proper diet.

If someone has just 30 minutes a day to train, what should they focus on?

High-intensity strength training.

One fitness myth you wish people would stop believing?

Training abs every day will reduce belly fat.

How did you achieve such a drastic transformation in just 25 days?

Discipline. Anybody can achieve this if they follow a suitable training regime, a super strict diet and the right trainer. That said, I personally don’t advise transformation in such a short time span.

Which part of Unni’s body was the hardest to sculpt?

Unni’s muscles are impeccable. If you ask which was the hardest to sculpt, I would say the abs.

What was Unni’s daily training schedule like?

Unni’s one-time training schedule lasted 2-2 1/2-hours, which included 1-11/4 hours of cardio, 45 minutes to 1 hour of weight training and 15-20 minutes of abs training. He trained twice like this every day.

What was his go-to pre-workout meal?

Oats and egg whites in the morning and dates and egg whites in the evening.

How many meals a day was Unni eating during the transformation?

5-6 times a day depending upon the hunger level.

What was his biggest motivation to push through intense workouts?

His overwhelming desire to show the best version of himself on the screen.

What was the most challenging workout Unni did?

Legs. He had to keep his flexibility to do the rigorous stunts in the movie, which included a lot of kicks and jumps. We took it easy on the leg muscles.

One exercise that made the most difference in shaping his physique?

I cannot name one. All that we did has helped him to achieve it.

How did he maintain his muscle definition while filming?

Unni trained every single day before heading to the shooting location. He strictly followed the diet plan given to him, and I was also there with him the entire time.

What’s more important — diet or exercise — for getting a six-pack?

Both. No matter how hard or how long you train, there won’t be any visible six packs unless you follow a diet.

How did he stay hydrated and energised on set?

The days on which he did the body-revealing shots were crucial. We tried to avoid drinking water to get maximum clarity on the abs. When he felt thirsty, I gave him one or two slices of an orange.

If Unni could only do one workout for the rest of his life, what would it be?

Every body part is important and one should train every muscle group.

Favourite post-workout recovery meal?

Either chicken breast or egg whites. That’s what he was allowed to have.

A fitness tip from Unni that people should try?

Start early. That’s what Unni said.

One thing Unni Mukundan did that surprised you as a fitness coach?

As an actor, his dedication to transforming himself for the role and his commitment to the film have truly impressed me. Unni is a simple, straightforward, and lovable character.