Suriya's health and wellness secrets at 50: What you can learn from him

Time of India

23-07-2025

(Picture Courtesy: Facebook)
At 50, Tamil actor Suriya looks every bit as fit and fierce as he did in his younger years. Here let's take a look at the 'Karuppu' actor's fitness secrets which would surely inspire you.
Earlier in a conversation with Mana Stars on May 5, Suriya shared how he prepared for a key battle sequence in the film 'Kanguva', which also stars Bobby Deol.
The process wasn't easy. As he put it, 'At 30, it was like running on a flat road. I am 49 now. At this age it is like climbing a mountain.'
100 days of discipline
Suriya's prep for Kanguva was intense. He committed to a 100-day plan that changed not just his body, but his entire lifestyle. With no shortcuts or supplements, he followed a strict calorie-deficit diet and focused heavily on cardio.
'During the shoot, I followed a 100-day plan. In 100 days—natural body—I achieved six-packs,' he revealed. For someone who hadn't trained for a six-pack in nearly a decade, it was a return to basics, built on self-control and patience.
Fighting genetics and cravings
Suriya to sport a six-pack look again for Siruthai Siva's film
Though Suriya admits he's lucky with his metabolism, crediting genetics for not putting on weight easily. He's also a self-proclaimed foodie and this made the journey harder.
Achieving the six-pack physique required him to dig deep and resist temptations.
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Undo
The transformation was also about mastering the mind rather than only depending on workouts.
Core workouts that mattered
Core strength was at the heart of Suriya's physical training, especially with the kind of action scenes Kanguva demanded. His trainer Alkhas Joseph designed a routine focused on bodyweight exercises like pull-ups, chin-ups, hanging leg raises, and static core holds.
What he eats
As reported by NDTV, Suriya strictly stays away from oily foods. He also doesn't consume salt which he cuts out from diet. To get rid of toxins, the 'Kanguva' actor drinks water a lot. Suriya's breakfast is a protein-rich meal that includes egg whites and milk. Suriya prefers to have chicken and rice for both lunch and dinner. Now comes the important step - cut away all the fried snacks and focus on healthy snacks such as fruits.
On the work front, Suriya will be next seen in 'Karuppu' which is directed by RJ Balaji.