Get Physical: Actor Ranndeep R Rai says fitness is a lot about eating clean

Ranndeep R Rai, who is currently in Anupamaa, has a passion for fitness, healthy living and wellness. In a candid chat, he opens up about managing workouts with hectic shoot schedules, his clean diet and future wellness goals.

With such a demanding shoot schedule, how do you manage to stay fit?

Even though I shoot for 12 hours a day, I make it a point to take out at least 45 minutes to an hour for my workout. Fitness is a priority for me and I believe that if you’re disciplined, you can always take out time for it.

What kind of workout do you enjoy the most?

I focus on every muscle group, but I enjoy weight training the most. I prefer lifting weights over cardio any day, as it gives me strength and keeps me energised.

Tell us about your diet. Do you follow a specific plan?

Yes, I follow a structured diet plan, and keep track of my protein and carb intake. I usually change my diet every 45–50 days to keep it balanced and interesting. That is a big reason why I feel energetic even after long shifts.

Has your diet evolved over time?

Definitely. It’s been 10 months since I stopped eating non-veg food. Now my go-to meals include banana with oats, paneer or cheese sandwiches, dry fruits, juices and peanut butter. It’s all about eating clean and fueling the body right.

Apart from fitness and food, how do you take care of your skin and hair?

I make sure to remove my make-up properly every day. After washing my hair, I apply a hair serum. I also use a face serum and an eye cream regularly. And whenever I get a day off, I go for a proper face clean up—it helps a lot.

Do you ever allow yourself a cheat day?

Of course! Cheat days are a must. I love indulging in chole bhature or a scoop of ice-cream when I feel like rewarding myself.

Any wellness goals you’re working on this year?

Yes, I definitely want to start meditation. It’s something I’ve been wanting to incorporate into my routine. I think it’ll really help with mental clarity and overall well-being.

What’s your message to people looking to start a healthy lifestyle?

Maintaining a good lifestyle is essential—health is the best investment. You can start small, even 15 minutes of walking or bodyweight exercises is enough in the beginning. Watch YouTube videos, plan your diet and just stay consistent. Once you begin, take it to 30 minutes—you’ll definitely see results. It’s not as difficult as it seems. You just need to take the first step.

Lifestyle