Actor Unni Mukundan’s chiselled physique in the violent action movie Marco has been a topic of discussion on social media since the movie was released. The prosthetic wounds on the six-pack torso and the droplets of sweat and blood on his deltoid muscles gave him a superhuman aura in the movie. The audience who adored Unni’s performance in Malikappuram were surprised to see the actor’s incredible transformation as the suave Marco. Apparently, Unni had sweated out for hours in the gym to achieve the perfect physique for the movie. Celebrity fitness coach Bijo Joy deserves the credit for helping Unni achieve this incredible milestone in his career. How did he work with Unni to achieve the smashing results?

Marco, in 25 days
Interestingly, Marco’s producer Shereef Muhammad was Bijo’s first celebrity client. Shereef, who was impressed by Bijo’s expertise and dedication, recommended him to Unni, who was all set to transform for the action flick. Unni had already trained for three or four months before meeting Bijo. “Although he looked muscular, his body needed to be hardened. He had a bit of fat. Fat must be reduced by 7 – 10 per cent for the muscles to look prominent and defined. Only then would the abs muscles and six-packs look attractive and chiselled,” says Bijo.

Unni is a fitness enthusiast and enjoys bodybuilding quite a lot. Apparently, his mother motivated him to hit the gym at a young age to achieve a fit body. Training Unni had never been apparently difficult for Bijo as the actor keenly listened to his trainer. “Unni used to train for two or two and half hours every morning and evening. We were on a tight schedule as Unni had to be ready in 25 days for the shooting. But, it wasn't just weight training for two and a half hours daily. He did cardio workouts too for one to one and half hours and then focused on weight training for the rest of the session,” recalls Bijo.

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Unni and Bijo during the shoot of Marco. Instagram/@mr.transform.dubai
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Here's how Unni ate for Marco
Bijo says that diet is crucial in attaining desirable fitness goals. He recommended five to six meals for Unni with minimum carbohydrate intake. Unni’s diet comprised 50 grams of oats, chicken, boiled egg whites and other food items that are rich in protein and fibre. Besides, dry fruits were added for that instant boost of energy and citrus fruits like oranges provided a healthy dose of vitamin C. “Sleep is as important as exercising and diet. Grabbing 7 – 8 hours of uninterrupted sleep is essential to lead a healthy life. However, I didn’t have to instruct Unni on that as he has been following a healthy and disciplined lifestyle for years. Unni came to Dubai to train with me, so everything went as planned.

After the training, Unni weighed the same as before, which means he lost fat and gained muscle. Apparently, when everyone asked how many kilos he had lost after training in Dubai, Unni replied that his trainer had taken away just the fat without making him shed even a single kilo. I felt really happy when I learned he said that,” says Bijo excitedly.

An early introduction to gymming
Bijo Joy started working out at the gym when he was only 15 years old. He won the bronze medal at the MG University powerlifting championship at the age of 17. At 21, Bijo participated in a professional competition for the first time. Besides, he was also the second runner-up at the Mister Ernakulam contest. Bijo soon became a known face in professional bodybuilding contests and shows across Kerala. He won a gold medal consecutively for three years from 2016 in the 90 kg category. Meanwhile, Bijo has been working in Dubai for the last six years. He didn’t give up his passion for bodybuilding and gym training even after moving to Dubai. He participated in the Dubai Classic and Mister Ajman contests and won medals. Besides bodybuilding, Bijo enjoys listening to music and finds time to learn guitar, table and other musical instruments. Music, for him, is a panacea for the mind.

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As he follows a strict diet, he eats chicken and rice for breakfast too. However, like any other Malayali, Bijo also enjoys spicy fish curry with a plate of hot rice. A native of Palarivattam in Ernakulam, he worked as an AITA instructor and ran a gym here too. Meanwhile, his parents and his son who is a class eight student are his greatest supporters.

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Biju trains Unni Mukundan for Marco. Photo: Instagram/@mr.transform.dubai

First-time gymmer? Note these points
Bijo has a few advice for those who have just started working out in the gym. He says that any form of workout would be effective only if you do it in the correct form. He recommends hiring a personal trainer for the right guidance at the gym. If you cannot afford a personal trainer, general trainers are available at all gyms to guide you and give you proper instructions.

Although hundreds of workout videos are available on YouTube, Bijo advises caution against blindly following them as all forms of exercise may not suit everyone. “The intensity of workout performed by an experienced person and a beginner would be different. You might get injured if you blindly follow the exercises you see online. So, it is better to seek instructions or guidance from an experienced trainer.

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Beginners should also try to follow a healthy diet. The instructor or the personal trainer would surely know about the diet that suits your body. If you cannot hire an instructor, you could consult a dietician, as diet is more important than a workout. You will not see results even if you work out for ten hours a day if you are not eating right.

Some people focus only on getting a bit of cardio exercises in the form of morning walks or a game of badminton. These are cardiovascular workouts that belong to the aerobic exercise category. You cannot improve your muscle development just by doing these workouts. We require muscle mass to lead a long and healthy life. Most people suffer from joint pains and other health issues after they hit 40. You could avoid these problems if you have more muscle mass. So, those who are walking or playing badminton should also include some strength training in their workout regimen. Corporations have installed workout machines at different spots in the city. Those who go for walks should try doing some push-ups or pull-ups when they reach these points,” Bijo says. 

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