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Jason Statham Transforms His Body through Strict Diet Plan and Fitness Exercise | How Celebs Get Fit
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Jason Statham Transforms His Body through Strict Diet Plan and Fitness Exercise

Jason Statham Is In Great Shape

Get In Shape with Jason Statham

Jason Statham is an English actor and martial artist best known for his roles in the Guy Ritchie crime films Lock, Stock and Two Smoking Barrels; Revolver and Snatch as well as for his role in The Transporter, Crank and Death Race. He’s solidified his action hero status by starring alongside old school film actors Sylvester Stallone, Arnold Schwarzenegger, Bruce Willis, Jet Li, and Dolph Lundgren in The Expendables. At 38, Jason Statham’s fitness exercise program and diet plan helped him lose 17 lbs of fat in just 6 weeks!

An Action Star’s Weight Loss Diet Plan

Jason Statham’s weight gain came the same way it does for most of us: a few too many beers and a couple of extra servings, compounded over time. Exercise hard and you’ll crave calories as fuel at the same time you loathe the millstone they can form around your middle.

“I never gave a f – k about a calorie,” Jason Statham says. “An apple? It’s good for me. I’d have five. Bananas? Eat the bunch,” the British action star said describing his once non-existent diet plan.

The actor is now sporting a newly redefined body and Jason Statham credits his rapid weight loss success mainly because he followed a strict diet plan which ended up being around 2,000 calories per day. Refined sugars, flour, breads, pastas and booze were taken out of his diet plan.

Jason Statham also drank a boatload of water which is proven to be a great weight loss help. He drinks about 5 litres of water a day – this cleanses the system and also fills you up. Jason Statham also consumed 6 small meals per day. Jason Statham diet plan was focused on eating the typical lean body foods such as egg whites, veggies, lean meats, diet supplements like whey protein shake, raw nuts and fish. Jason Statham diet plan did not forbid the actor from having deserts though which would often include fat free yogurt with mixed fruit added to it for flavor.

Not contented, the Transporter action star had gone far and beyond, taking the time to keep track of his diet plan. He writes everything he eats and drinks on what he calls his weight loss diet plan journal.

Jason Statham’s Intense Fitness Training Exercise Program

You know it’s an effective fitness training exercise program when the actor himself uses words such as:  brutal, nauseating, nightmare and horrible to describe the fitness training sessions.

Apparently, Jason Statham had sought weight loss help by having Logan Hood, a former Navy Seal as his fitness trainer. He concocted this comprehensive fitness exercise program wherein he had Jason Statham doing exercise 6 days per week for about 35 minutes per session and rested on Sundays.

Jason Statham religiously followed two main principles in his fitness training:  1) every exercise was at least slightly different from the previous one and 2) everything was recorded in detail, including weights exercise equipment used, times for active and recovery periods, etc.

Each of his fitness exercise also consisted of 3 primary stages that progressively increased in ‘suckiness’:
1) a 10-minute warm-up exercise using the Concept 2 Rowing Machine exercise equipment, which is easy on the joints, raises core temperature and prepares all muscle groups for the upcoming work ahead.

2) next is 10-minutes of moderate intensity work that is always varied and may include:  medicine ball throws, kettlebell circuits, ‘farmer walk’ type of exercises (carrying heavy shit while walking, like sandbags or dumbbells), circuit weight training or heavy compound strength training lifts.

3) the last phase is interval fitness training, which again varies slightly every exercise, but would look something like this:  8 pull-ups, 20 medicine ball slams, 20 weighted step-ups, 20 hanging knee raises, 20 barbell squats and 20 burpees.  All 6 fitness exercises are performed back-to-back without rest, until you complete each movement in the circuit.  Rest briefly and repeat for up to 5 circuits total.

2 responses to “Jason Statham Transforms His Body through Strict Diet Plan and Fitness Exercise”

  1. small business grants

    Pretty nice post. I just stumbled upon your blog and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!

  2. Kyle Daniels

    Ok every one the thing above is not the full workout I will show the full work out : Fair warning: This workout was not designed for you. It was structured specifically for Jason Statham at a certain point in time to account for his goals, his lifestyle, and his conditioning level.

    So, this is not Jason’s training program, but rather a snapshot of one week in a much longer progression of training. Jason’s regimen is continually manipulated to account for the many outside factors that can influence progress.

    These factors include but are not limited to nutrition, sleep quality, recovery, career demands, and physical injuries. So consider the pages that follow to be a 7-day glimpse at Jason Statham’s ever-evolving workout.

    Day 1

    Progression to 1RM

    The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) — the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session.

    Warm-up (Part 1): Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance on this day: 2,274 meters.)

    Warm-up (Part 2): Pyramid Circuit.

    Directions: Do these three exercises as a circuit, performing one set of each in succession without resting. Use a “pyramid repetition structure” to the workout. Here’s how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you’ll do two repetitions of each exercise in round 2, three repetitions in round 3, and so on. Once you’ve completed five rounds, continue on, but reduce the repetitions you complete each round by one. So you’ll do four repetitions in round 6, three repetitions in round 7, and so on, until you’ve worked your way down to one repetition. At this point, your warm-up is complete.

    1. Pushup

    2. Ring Pullups

    (These are classic pullups, but Jason uses gymnastic rings instead of the bar, and performs each repetition as quickly as possible while maintaining control and a full range of motion)

    3. Bodyweight Squat

    Workout: This involves just one exercise, the deadlift. Jason starts with a light weight — about 35 percent of the amount of his 1RM — and then slowly starts adding weight and reducing repetitions. As the weight becomes closer to his 1RM — which, for Jason, is more than twice his bodyweight — his rest between sets increases to 3 minutes. This allows for nearly complete recovery between lifts. Remember, these are the weights that Jason uses. They should be determined based on individual ability.

    Reps Weight Rest
    10 135 pounds 1 minute
    5 185 pounds 2 minutes
    3 235 pounds 3 minutes
    2 285 pounds 3 minutes
    1 325 pounds 3 minutes
    1 340 pounds 3 minutes
    1 350 pounds 3 minutes
    1 360 pounds 3 minutes
    1 365 pounds
    Cool-down: 10 minutes on the trampoline. Jason uses a full size 10×17 foot gymnastic trampoline for 10 minutes of freestyle aerial work. Jason has an Olympic diving background so he’s doing fairly advanced movements here. In addition to fine-tuning motor skill the trampoline is supposed to be good for your lymphatic system and flushing toxins from your cells

    Day 2

    Functional Circuit

    This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups.

    Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,238 meters.)

    Warm-up (Part 2): Static Hold Circuit.

    Directions: Do these four exercises as a circuit. For each exercise, you’ll hold a specific position for 30 seconds, and then have 10 seconds to change stations, before starting the next exercises. Do a total of four rounds.

    1. Ring Dip Hold

    Hold yourself in the top position of a dip for the prescribed amount of time. Like the ring pullup, Jason performs this using gymnast rings instead of on a dip station that has parallel bars.

    2. Kettlebell Farmer Hold

    Grab a pair of heavy kettlebells — dumbbells will work in a pinch — and let them hang arm’s length at your sides.

    3. L-Sit on Parallettes or dips bars

    Jason uses parallettes to perform this exercise but the L-sit can also be done on a dip station that has parallel bars. See these articles for a description of this device, how you can make your own, and a photos and a desription of how to perform the hold.

    4. Bodyweight Squat Hold

    Lower yourself to the bottom position of a squat with your thighs parallel to the ground and hold.

    Workout: This routine, called the “Big Five 55 Workout,” is compliments of strength coach Dan John.

    Here, Jason performs a circuit of 5 exercises, which he does a total of 10 times.

    There is no prescribed rest and ideally you move continuously from one exercise to the next while keeping the sets unbroken. Focus on going as fast as possible while maintaining form, full ROM, and control. The weights should be light enough to allow this.

    You can run the stopwatch and race through this workout, but for better results and quality movement you should simply try to keep the momentum and flow through the exercises nonstop. He starts with 10 repetitions of each movement, and each time through, decreases the reps by 1. So he does 10 reps of all exercises in the first round, 9 in the second, 8 in the third, and so on, until he’s doing just one repetition in each set. The result is that he completes a total of 55 repetitions of each exercise. Again, the weights below are the amount Jason used during this particular week.

    1. Front Squat (95 pounds)

    2. Pullups

    3. Decline Parrallette Pushups

    Directions: Hands on the parrallettes, feet on a box so that they are approximately 1 foot higher than your hands. Do the prescribed number of pushups. Typically, because you’re elevated on the parrallettes you can go much deeper in the bottom position and really push the ROM, although this is dependent on shoulder flexibility.

    4. Power Cleans

    5. Knees to Elbows

    Directions: Hanging from a pullup bar or from the rings at the half-cocked positon (elbows at a right angle) raise your knees until they touch your elbows. Lower them back down in a controlled fashion so you don’t swing.

    Day 3

    Interval Work

    This session is performed on a Concept 2 rower.

    Warm-up: Rowing. Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,102 meters.)

    Workout: To mimic Jason’s interval workout, you’ll do six intervals of 500 meters.

    Between each 500 meter “sprint,” engage in active rest for 3 minutes. For this, you can get off the rower and get a drink of water but you must continue moving. Walking around will suffice.

    Here’s a look at Jason’s times for reference:

    Sprint 1. 1:40.1

    Sprint 2. 1:39.7

    Sprint 3. 1:43.9

    Sprint 4. 1:41.6

    Sprint 5. 1:38.7

    Sprint 6. 1:50.3

    Cool-down: To finish up, Jason performs a farmer carry for 500 meters with two 70-pound kettlebells. There is no set or time structure. Just carry the weight for 500m, get it done as quickly as possible. This tends to be a grip issue so that dictates any rest that must be taken.

    Day 4

    Set Work

    Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises in existence.

    Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine and at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,095 meters.)

    Warm-up (Part 2): Jason does 20 repetitions of bodyweight squats before moving on to the primary portion of the workout.

    Workout: 5 sets of 5 repetitions of the front squat. In this workout, Jason used a load that was 105 percent of his bodyweight.

    Jason’s Front Squat Workout

    Reps Weight Rest
    5 175 pounds 90 seconds
    5 175 pounds 90 seconds
    5 175 pounds 90 seconds
    5 175 pounds 90 seconds
    5 175 pounds

    Cool-down: Jason does 200 repetitions of the pushup, but he performs this workout using a “ladder” routine. We do this as partnered ladders of 1-5. So 13 ladders plus an extra 5 reps at the end. I do a pushup, he does a pushup, I do 2, he does 2, I do 3, he does 3, I do 4, he does 4, I do 5, he does 5. We’ve now each done 15 pushups and we immediately repeat the process starting at 1 again.

    We do these quickly with the only rest being the time it takes for each other to do his pushups. If you wanted to do this alone, you could do 1 pushup and count “1 one thousand”, do 2 pushups and count “1 one thousand, 2 one thousand”, etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the pushups aren’t perfect and done explosively) without much, if any, residual muscle soreness. We also use this approach with pull-ups and knees-to-elbows. Not many folks finish their workout with 200 perfect pull-ups but this approach makes it doable

    Day 5

    Cumulative Movements

    This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through as opposed to a circuit workout in which you repeatedly cycle back through the same movements.

    Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2,149 meters.)

    Warm-up (Part 1): The bear crawl and crab walk. Alternate back and forth between the bear crawl for a distance of 15 meters and the crab walk for a distance of 15 meters. Repeat until you’ve done five 15-meter increments of each.

    Workout: One round through a series of exercises.

    Direction: Do one set of each movement, completing all of the prescribed number of repetitions before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one so try to get through it as quickly as possible by minimizing rest.

    Jason’s Circuit Workout

    Exercise Reps Weight
    7-meter Fat Rope Climbs 5 Body
    Front Squats 5 185 pounds
    Ball Slams 5 30 pounds
    15-meter Rope Pulls 10 90 pounds
    Bench Press 10 175 pounds
    Ball Slams 10 25 pounds
    Pullups 15 Body
    Dips 15 Body
    Ball Slams 15 20 pounds
    Resisted Fat Rope Pulls 20
    Smashes 20

    Jason’s Time: 23:53

    Day 6

    Contextual Effort

    This can be any activity or sport that you enjoy doing. If this is of significant duration and intensity it should be considered as part of your training. In Jason’s case the goal was to get outside and maintain an activity nonstop for over an hour to build some endurance (training the aerobic energy pathway).

    Workout: 1 hour plus trail run in the mountains. Jason’s time: 73 minutes.

    Day 7


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