Cyrus Broacha, the Indian comedian, television personality, and satirist, has recently been turning heads with his impressive physical transformation at 55. Known for his wit and humor, Broacha has always been a beloved figure in the Indian entertainment industry. However, his recent focus on fitness has garnered even more attention, especially given his unconventional approach. How does he maintain a toned physique while seemingly defying conventional fitness wisdom? Let’s dive into Cyrus Broacha’s fitness and diet secrets.
The “No Cardio, No Walking” Philosophy
One of the most surprising aspects of Cyrus Broacha’s fitness regimen is his open aversion to cardio and walking. In an interview, he stated, “I don’t do cardio. I don’t walk.” This statement is particularly striking because traditional fitness advice often emphasizes cardiovascular exercise as a cornerstone of a healthy lifestyle, especially for individuals over 50.
Why No Cardio?
Broacha’s dislike for cardio stems from his personal preferences and beliefs about its effects, particularly on Indian men. He jokingly mentioned that cardio can lead to “skinny arms and skinny legs,” resulting in an undesirable “four noodles and one big pizza in the middle” look. While this is a humorous exaggeration, it underscores his focus on building strength and muscle mass rather than simply losing weight.
Weight Training: The Core of Cyrus’s Fitness
So, if cardio is out, what’s in? The answer is weight training. Cyrus Broacha is a strong advocate for lifting weights, emphasizing his desire to “be as strong and big as possible.” According to a 2025 report, the comedian has been into weight training for a while.
Home Gym Setup:
During the pandemic, Broacha took his fitness routine seriously and set up a home gym on his terrace. His setup includes:
- A squat rack
- A bench
- 340-350 pounds of weight
- A barbell
This equipment allows him to perform a variety of exercises focused on building strength and muscle mass.
Power Building:
In addition to traditional weight lifting, Broacha also incorporates power building into his routine. He mentioned doing “power building, which is a mix of both” strength and power training. This approach combines the benefits of both disciplines, enhancing overall strength, power, and muscle development.
Backward Walking:
Interestingly, while he eschews regular walking, Broacha does incorporate backward walking into his routine. He believes this helps improve blood flow.
Cyrus Broacha’s Dietary Regimen: “More In Than Out”
Equally intriguing is Cyrus Broacha’s approach to diet, which he describes as “more in than out.” This philosophy suggests that he focuses on consuming a high volume of nutritious foods rather than strict calorie restriction or deprivation.
High Protein Intake:
Protein is a critical component of Broacha’s diet. He consumes a significant amount of protein daily, including:
- 18-20 eggs
- Three protein shakes
This high protein intake supports his weight training efforts, aiding in muscle repair, growth, and overall recovery.
Intermittent Fasting:
Broacha practices intermittent fasting, restricting his eating window to 12 hours. He typically fasts from 7 pm to 7 am, aligning his eating schedule with his workout routine. He also mentioned that he works out fasted but eats immediately after his workout, ensuring his body has the necessary nutrients for recovery and muscle synthesis.
Carb Conscious:
While not entirely eliminating carbs, Broacha is mindful of his carbohydrate intake. He mentioned that he eats well in the first half of the day, focusing on eggs and avoiding carbs. This approach helps him manage his energy levels and maintain a lean physique.
Indulgences:
Despite his disciplined approach to diet and exercise, Cyrus Broacha admits to having a soft spot for certain indulgences. He confessed that he can’t resist potato chips and “rangeen drinks that kids have,” revealing a “six-year-old’s palate.” He also loves “shrikhand,” an Indian dessert made from strained yogurt, demonstrating that it’s possible to enjoy treats in moderation while maintaining a healthy lifestyle.
Fitness Tips for Men Over 50 Inspired by Cyrus Broacha
While Cyrus Broacha’s approach is unique and tailored to his preferences, there are several takeaways that men over 50 can apply to their own fitness journeys:
- Prioritize Strength Training: As men age, they naturally lose muscle mass. Incorporating strength training exercises at least two to three times per week can help maintain muscle mass, improve metabolism, and promote joint health. Focus on major muscle groups and consider working with a personal trainer to ensure proper form and technique.
- Don’t Neglect Core Strength: A strong core is essential for posture, balance, and stability, all of which are crucial as we age. Incorporate exercises like planks to engage your core muscles and build functional strength.
- Balance Training: Balance declines with age, leading to an increased risk of falls. Include balance exercises in your routine to improve coordination and stability.
- Optimize Macro Intake: Pay attention to your macronutrient intake, prioritizing protein for muscle sustainability.
- Consult with Experts: Consider seeking guidance from fitness experts or nutritionists to create a personalized plan that aligns with your individual needs and goals.
- Listen to Your Body: Pay attention to how your body responds to different exercises and diets. Adjust your routine as needed to prevent injuries and maximize results.
- Stay Active: While Cyrus Broacha avoids traditional cardio, staying active is still essential. Find activities you enjoy, such as swimming, cycling, or brisk walking, and incorporate them into your routine.
- Mobility and Flexibility: Decreased range of motion in the joints can impede our ability to perform exercise, so it is really important to include some injury prevention and body maintenance work in your weekly regime. Include mobility drills and plenty of static stretching after a workout to enhance recovery and performance.
- Moderate Alcohol Consumption: Ideally you need to allow your body and liver time to rebuild themselves, so take a week off in every three and don’t drink on more than two nights each week.
- Mind Your Heart Rate: For adults, moderate intensity exercise is about 50%-65% of your age-predicted heart rate maximum. Your maximum age-predicted heart rate is calculated as follows: Age-predicted HR max = 220 – age. For example, if you’re 50 years old, your maximum HR would be approximately 170 (220 – 50).
The Importance of Individuality and Enjoyment
Ultimately, Cyrus Broacha’s fitness journey highlights the importance of individuality and enjoyment in maintaining a healthy lifestyle. His unique approach, which defies conventional wisdom, works for him because it aligns with his preferences, goals, and lifestyle.
Key Takeaways:
- Find What Works for You: Don’t be afraid to experiment with different exercises and diets to discover what you enjoy and what produces the best results for your body.
- Stay Consistent: Consistency is key to achieving long-term fitness success. Stick to a routine that you can maintain over time, even if it means making adjustments along the way.
- Enjoy the Process: Fitness should be a positive and enjoyable experience. Find activities that you look forward to, and make healthy choices that you can sustain without feeling deprived.
Cyrus Broacha’s fitness journey is a testament to the fact that there is no one-size-fits-all approach to health and wellness. By prioritizing strength training, consuming a high-protein diet, and incorporating intermittent fasting, he has achieved a toned physique at 55 while staying true to his unique preferences and personality. His story serves as an inspiration for men over 50 to embrace fitness on their own terms and find what works best for them.
