Karan “KO” Oberoi (Leading Model) Workout Routine & Diet Plan


Model Karan Oberoi also known as “KO” by many people because he is so fit, as KO word is associated with fitness that is knockout in boxing which goes well with karan Oberoi name too. KO is India’s top male model who has worked with major leading fitness brands and has been almost a decade since he started modelling and has also won many awards as a model. Karan Oberoi is counted among many popular models in fashion and fitness modeling world. His popularity as a model, along with his muscular body, is also an equal partner. So many boys would like KO to be his role model and make body like him! Looking at this, we have provided India’s top model Karan Oberoi Workout and diet tips for all the young boys who have just started gyming and wants to have body like him.

Karan Oberoi Workout & Diet Plan

Karan Oberoi believes it is about 70 percent in your diet that gives you fit body and 30 percent is your hard work in the gym. KO doesn’t workout more than one hour in the gym and tries to burn 3k calories on average day to day bases. Karan believes not just in gyming but also doing lot of physical activities that are related to fitness like swimming, yoga and playing football that makes you fit inside out. Karan works out in the gym for 6 days a week and Sunday off. Karan doesn’t believe in doing lot of weights rather also sometimes running in garden in natural surroundings that gives glow to the face also and keep you fresh. He also gives importance to circuit training in the gym especially if you are thinking of becoming a model.

KO’s workout plan and schedule

Karan Oberoi workout is usually 2 body parts a day that is usually 3 days a week and 3 days running intense preferably 5 am in the morning. According to KO, cardio plays a very important role if you want to have lean and muscular physique. Each workout in the gym should have 12 to 15 reps and each body part should have 5 variations of the exercise.

Monday- chest and triceps
Chest- flat bench press, incline dumbbell press, decline pull over, cable cross over
Triceps- close grip bench press, cable push down, parallel bar dips.

Tuesday- intense running with 45 min abs
Abs- exercise ball reverse crunch, hanging leg raise, plank.

Wednesday- Back and biceps.
Back- pull ups, cable seated row, one arm dumbbell row.
Biceps- barbell curl, dumbbell alternate bicep curl and concentrated curls.

Thursday- Intense running and on spot jumping with change in abs exercises.

Friday- Shoulder and legs
Shoulder- barbell shoulder press, dumbbell lateral raise, front raise
Legs- barbell front squat, seated leg curl, calf press, leg extension.

Saturday- Running and change in cardio vascular exercises.
Sunday- Rest Day.

KO’s diet plan is as follows:

· Before workout: Black coffee or pre workout drink, 4 eggs, 1 sweet potato and one orange.

· After workout: 8-10 boiled eggs white part and one scoop protein shake

· Breakfast: protein shake one scoop, brown bread with butter and 10 egg whites or sprouts(boiled)

· Lunch: steamed fish, boiled vegetable, lettuce.

· Snacks in the evening: one apple, green tea and soya.

· Dinner: salad with salmon fish.

· Before sleep: one scoop isolate protein shake powder

Important tips for fitness to be kept in mind if you want to have a great body like model Karan Oberoi (KO)

1. Avoid drugs, alcohol and smoking at all costs.

KO doesn’t drink alcohol, doesn’t do drugs nor he smokes . He even went on to highlight the poisonous effects of it, on organs like heart, liver and brain. We are not amazed that many health experts agree with KO’s qualms about drugs.

2. Say no to oily food

Oily food is not only bad for body building but also constitutes in bad skin. KO understands that it’s very important to have a good skin besides having bulging muscles. Moreover he believes, better to have less muscles than to a have a bad skin. Understanding, food cooked in deep oil leads to pimples and bad health, one should definitely avoid such food.

3. Eat small meals

For muscle building it’s important to eat small, frequent meals then eating heavy few meals. Eating more at one time can lead to loss of energy and makes you lethargic. It may also result in sleeping tendency which might become a hindrance if you are working on your fitness.

4. Keep your workouts as natural as possible.

Keeping your workout as natural as possible and also trying to enjoy rather than doing workout as a duty. Karan Oberoi also known as KO stresses to rather enjoy doing physical activities, may be if you love playing football or running on streets or doing yoga or swimming, it will definitely help you not to just have a firm hard physique but live a healthy lifestyle inside out. Karan Oberoi “KO” loves to do swimming, running on the outdoor, playing football besides gyming which has helped him to get the body to die for.

5. say no to food high in sugar
An excess consumption of sugar, sweetened foods or beverages will not only lead to weight gain, it will also cause blood sugar problems and increase the risk of heart diseases. To cut sugar from your diet, start by replacing the sugar in your tea with jaggery and instead of ordering a sweetened dessert, pick a sweet fruit like orange or banana.

6. Avoid late nights and sleep early on time

Oberoi tells us that he’s an early-to-bed-early-to-rise kind of person and its very important for every fitness freek to be in discipline. “To build lean and muscular body, you require a lot of sacrifices. I go to bed by 10:30 pm and wake up at 4.30 am,” says India leading model Karan “KO” Oberoi.