"Fitness is a journey, not a race," insists Sharad Malhotra

Get Physical

Sharad is known to play emotionally layered characters and has given one memorable character after another with shows like Banoo Main Teri Dulhann, Bharat Ka Veer Putra — Maharana Pratap, Kasam Tere Pyaar Ki, Naagin, and Vidrohi, to name some. He is currently seen in Galat - miniwebseries on Rocket Reels.

Are you currently working towards a fitness goal?

Yes. For me, fitness is not just about the body but also the mind. I believe that if the mind is healthy, the body will naturally follow, and vice versa. My fitness goal for 2025 is to read healthy, see healthy, hear healthy, think healthy, and eat healthy.

What are some of your favourite exercises and routines?

Whenever I hit the gym, I focus on back exercises because the back is the largest muscle group and needs time, care, dedication, and focus. I also love working on my biceps, shoulders, sit-ups, and push-ups. Running on the treadmill and doing burpees are my favourites too. I usually train two body parts in a day, workout four to five days a week, and take two days off for rest — which is just as important as training.

What’s the go-to workout playlist that instantly lifts your mood?

I start my workouts with the Hanuman Chalisa, the fast version, which instantly lifts my energy levels and helps me focus. I also listen to other inspirational tracks that get my adrenaline pumping.

Is there a fitness app or gadget you swear by?

I’m a little old-school. I’m not a big fan of fancy apps or gadgets. I like to read about the body part I’m training before hitting the gym. I enjoy doing Surya Namaskar and sticking to basic workout routines. Doing things the original way has its own charm.

What’s a fitness habit that’s non-negotiable for you?

I never expected to start my mornings with almonds and walnuts, but now it’s a ritual. I begin my day with lukewarm water and lemon, followed by almonds, walnuts, freshly cut fruits, and a healthy breakfast. Recently, I’ve been paying more attention to my meal timings and eating at regular intervals.

How do you stay active when you're on the road or traveling for work?

When I travel, I keep my food simple, light, and less spicy. I drink a lot of water, stay hydrated, and enjoy coconut water. I also carry protein bars to keep my energy levels up.

How do you motivate yourself on days when it just feels too hard to even show up?

There are days when you feel lazy and lethargic. Those are the days when you have to convince your mind to show up. I push myself by taking a shower, pumping myself up, and heading to the gym. It’s all a mind game.

Do you have a fitness role model or someone who inspires you to push your limits?

Yes — Arnold Schwarzenegger has always been a huge inspiration for me. Listening to his stories and reading about his journey is incredibly motivating.

If you could train with any fitness legend from the industry, who would it be and why?

It would be Arnold Schwarzenegger or Sylvester Stallone. Both are legends, super inspirational, and among the greatest bodybuilders ever.

We understand your profession requires you to be disciplined but do you have a secret guilty pleasure when it comes to food?

I love chole bhature, shahi paneer, rajma chawal, and samosa chaat. But when I’m preparing for a specific character, I follow a strict diet. Discipline is key, but I also allow myself cheat meals occasionally.

How do you manage the pressure from social media when it comes to body image?

When I first got on social media, I felt pressure to look a certain way. But now, I’ve let go of that. I love my body — with all its flaws and its perfect cuts. It’s about how you see yourself, not about meeting others’ expectations.

What top fitness tip would you give?

Think healthy. Mental health is just as important as physical health. Six-packs may come and go, but you need to keep your mind sane and stay happy. Avoid things that are toxic for both your body and your mind. Life is amazing and beautiful — don’t forget to live it fully.

What message would you like to share with young fans who may be struggling with body image issues?

Eat good food, get enough sleep, drink plenty of water, and take care of your mental health. Remember, fitness is a journey — not a race.