2024-03-14 16:30:25
When we mention the name Jason Statham, it’s usually a festival of adrenaline images that come alive in our minds: high-speed car races, explosive fight scenes, and gravity-defying stunts.
What we sometimes forget is that this English actor, true incarnation of robustness and charismahas 56 candles on his birthday cake.
Yes, you read correctly : born July 26, 1967Jason Statham a 56 ans !
Despite this, his body seems to have no intention of slowing down, and continues to overshadow guys half his age.
But what is his secret?
For Statham, the key to his fitness is not just regarding simple sessions at the gym.
He takes his fitness routine to new heights, from weight training to martial arts, through sprinting and swimming.
In this article, we reveal everything behind Jason’s sculpted figure and robust health. From what’s on his plate to his weekly workout routine, we take a close look at everything.
Get ready to discover the secrets that make Jason Statham look as young and vibrant as if he had found the fountain of youth in Hollywood.
Statham’s diet
According to Logan Hood, former US Navy soldierand Jason Statham’s coach, he can eat up to six meals a day at intervals of 2 to 3 hours when preparing for certain very physically demanding films, like “Transporter” for example.
He says eating several small meals helps stabilize blood sugar levels and makes metabolism more efficient.
Meal #1: breakfast
- 4 whole egg omelettes : statham doesn’t throw away the yolks and doesn’t mind their few extra calories.
- 100 g of oats : Morning oatmeal provides him with the carbohydrates he needs to get through the day. They are also rich in fiber and minerals.
- Seasonal fruits : statham makes sure to have at least one seasonal fruit for breakfast. Not only are they delicious, but they are also a great source of antioxidants.
Meal #2: lunch
- 150 to 200 g boiled chicken breast
- 100 g of rice
- Steamed vegetables : Cooked vegetables provide more antioxidants, including beta-carotene, lutein and zeaxanthin, than when raw.
Meal #3: snack
- A bowl of nuts and seasonal fruits : this provides fats, fiber, vitamins and proteins.
Meal #4: dinner (before 7 p.m.)
- Poisson, chickenor lean beef with vegetables
- or a protein-rich salad
Statham’s 4 Rules of Fitness
Rule #1: Never repeat a workout
Statham avoids doing the same exercise twice.
He gets tired quickly and thinks it’s one of the worst things to stay motivated in a training program.
He has a wide variety of exercises that he mixes up every day to make his workouts more interesting.
Rule #2: don’t neglect stretching and work on your mobility
Jason Statham’s training will beyond simple bodybuilding, because he performs most of his own stunts. He focuses on improving his mobility, agility and flexibility.
For him, stretching does not produce immediate visible changes. In fact, even if you do one hour a day for six months, your appearance will remain the same.
However, the benefits are considerable. Stretching prevents injuries and improves balance.
Rule #3: Have a training goal
Most people opt for a workout program and make the mistake of considering simply following that program to be the end goal.
Instead, to conclude a 12-week program, one can set a goal like “Lose 5 kilos in 2 weeks” or “Increase squat capacity by 5 kg by Saturday” for example.
Rule #4: Make workouts shorter but more intense
Statham is not a fan of sports sessions that last between an hour and an hour and a half.
He prefers to maintain short rest periods between sets and ne don’t spend more than 30 to 40 minutes in the weight room.
To do like him, adopt minimalist bodybuilding!
Statham’s weekly workout schedule
Monday: pyramid training
For the first training day of the week, Jason uses the pyramid technique for each exercise.
He starts by doing one repetition of one set, then progresses to two repetitions, then three, and so on.
- Warm-up: rowing – 10 minutes warm-up at 20 strokes per minute.
- Push-ups: seven sets of 1, 2, 3, 4, 5, 6, and 7 repetitions.
- Pull-ups: seven sets of 1, 2, 3, 4, 5, 6, and 7 repetitions.
- Bodyweight squats: seven sets of 1, 2, 3, 4, 5, 6, and 7 repetitions.
- Straight leg deadlift: seven sets of 1, 2, 3, 4, 5, 6, and 7 repetitions.
- Hanging knee raise: seven sets of 1, 2, 3, 4, 5, 6, and 7 repetitions.
- Cool down: rowing – 10 minutes of recovery at 20 strokes per minute.
Tuesday: static session and Big 5 55
Static session:
- Warm-up: rowing – 10 minutes warm-up at 20 strokes per minute.
- Bench press: four sets of 10 repetitions.
- Military press (shoulders): four sets of 10 repetitions.
- Dumbbell chest spread: four sets of 10 reps.
- Triceps extension with dumbbell: four sets of 10 repetitions.
- Bar dips: four sets of 10 repetitions.
- Kettlebell squat: four sets of 10 repetitions.
- Squat and maintain body weight: four sets of 10 repetitions.
- Cool down: rowing – 10 minutes of recovery at 20 strokes per minute.
For the last set of each exercise, hold the dumbbells at the top of the movement for 30 seconds before putting them back down.
Big 5 55 session:
- Weighted front squat: 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetitions.
- Pull-ups: 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetitions.
- Wide push-ups: 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetitions.
- Power Clean: 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetitions.
- Knee to elbow: bring your knees to your elbows on a pull-up bar and hold them: 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 repetitions.
For these exercises, Jason performs five different exercises. At the end of 10 repetitions, you would have performed 55 repetitions of each exercise.
Wednesday: interval training: rowing and boxing
- Warm-up on rowing machine: 2,000 m at 15-20 strokes per minute.
- Six rowing intervals with active rest, i.e. rowing for 50 m then an active rest of 3 minutes (walking around the gym or home during the rest): 5 sets.
- Boxing cardio workout:
- Warm-up with shadow boxing.
- Lunges to warm up the legs.
- Five 3-minute intervals of punching and kicking once morest a padded target.
- 2 minute session once morest a heavy bag: three rounds.
- 3 minute session once morest a speed pear: one round.
- Kettlebell hold: three sets of carrying an object for 500m as quickly as possible.
Thursday: lower body and push-ups
- Warm-up by pedaling: 2,000 m.
- Bodyweight squat: 20 repetitions.
- Weighted front squat: five sets of five repetitions, with 90 seconds of rest. (Use a weight equivalent to 110% of your body weight).
- Straight leg deadlift: four sets of one repetition at 130%, 140%, 160%, 180% of your body weight, with a 3 minute break.
- Reverse leg raises: five sets of 20 repetitions.
- Return to calm: 200 push-ups divided into sets of 15, 20, 25, 20, and 15 repetitions.
Friday: progressive session
Warming up :
- Rope climbing: five sets.
- Bear walk: five sets of 20 meters.
- Crab walk: five sets of 20 meters.
Training :
- Front squat: a series of five repetitions at 120% body weight.
- Bench press: a series of 10 repetitions.
- Pull-ups: a set of 15 repetitions.
- Bar dips: a series of 15 repetitions.
- Tug of war: a series of 20 repetitions.
- Medicine ball throw: one set of 20 repetitions.
Saturday and Sunday: days off
Statham trains 5 days a week.
However, just because you don’t lift weights on the weekends, that doesn’t mean you can stay completely inactive.
It is advisable to perform at least 30 minutes of low-intensity cardio to keep your metabolism active and prevent the accumulation of excessive body fat.
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