Jason Momoa has captured the world’s attention with his imposing physique and charismatic roles in productions like Game of Thrones and as Aquaman in the DC Universe. His journey to achieving and maintaining peak fitness is a blend of disciplined workouts, a balanced diet, and a passion for activities that challenge both the body and mind. This article delves into the fitness habits that keep Jason Momoa in incredible shape, offering insights and practical tips to incorporate into your own routine.
Understanding Jason Momoa’s Fitness Philosophy
Momoa’s approach to fitness is not just about aesthetics; it’s deeply rooted in functionality and performance. He focuses on building a body that not only looks impressive but is also capable of taking on real-world challenges and physically demanding roles. His training philosophy revolves around a mix of strength training, functional movements, and activities he genuinely enjoys.
The Evolution of Momoa’s Training
Momoa’s fitness journey has evolved over the years, adapting to the demands of his roles and his personal preferences.
Early Years: Building a Foundation
Before his breakthrough roles, Momoa engaged in activities like surfing, skateboarding, and climbing. These laid a solid foundation of athleticism and functional strength.
Game of Thrones Era: The “Pizza Bulk”
To embody the Dothraki warlord Khal Drogo, Momoa adopted a less conventional approach, admitting to eating pizza to gain weight and size.
The Aquaman Transformation: A Structured Approach
For his role as Aquaman, Momoa underwent a significant transformation, embracing a rigorous training schedule and diet routine designed by his personal trainer, Stuart Walton.
Workout Regimen
Jason Momoa’s workout routine is a comprehensive blend of different training styles, each contributing to his overall strength, power, and physique.
Heavy Lifting
Momoa incorporates compound exercises like squats, deadlifts, and bench presses to build muscle mass and strength. He often aims for lower rep ranges with challenging weights to stimulate muscle growth.
Bodyweight Exercises
Functional movements like pull-ups, push-ups, and dips are crucial in Momoa’s training. These exercises enhance relative strength and body control and can be done virtually anywhere, making them ideal for maintaining muscle while traveling.
Kettlebell Training
Momoa is a big fan of kettlebell training, which he finds “very nurturing”. He incorporates exercises like split squats, sumo squats, kettlebell swings, single-arm presses, and Turkish getups into his routine. Kettlebells torch the legs and train the core, building strength and power efficiently.
AR-7 Workout
The AR-7 workout involves performing exercises in three rounds: 7 sets of 7 reps, 6 sets of 6 reps, and 5 sets of 5 reps, with minimal rest in between. This method helps maintain a fast pace and maximize muscle engagement. A sample weekly AR-7 routine includes:
Monday (Chest):
- Flat Bench Press
- Incline Bench Press
- Incline Dumbbell Bench Press
- Chest Dips
- Plate Push-Up
Tuesday (Back):
- Medium-Grip Pull-Up
- Reverse-Grip Chin-Up
- Close-Grip Pull-Up
- Seated Pulley Row
- Reverse-Grip BB Bent-Over Row
Wednesday (Legs):
- Bodyweight Squat
- Stiff-Legged Deadlift
- Barbell Back Squat
- Bodyweight Jump Squat
Thursday (Core):
- Medicine Ball Slam
- Kettlebell Swing
- Burpee
- Leapfrog
- 40-Yard Sprint
Friday (Shoulders & Arms):
- Barbell Military Press
- Body Weight Dip
- Diamond Push-Up
- Dumbbell Curls
- Dumbbell Triceps Extensions
High-Intensity Interval Training (HIIT)
To keep his cardio in check and burn calories, Momoa incorporates HIIT workouts into his regimen. This might include sprinting intervals on a treadmill or intense rounds on a battle rope.
Unconventional Training Methods
Momoa also incorporates unconventional training methods such as rock climbing, boxing, and medicine ball exercises to build power, athleticism, and prevent injuries.
The Importance of Functional Movement
Momoa’s training emphasizes functional movement, ensuring his body is not just strong but also agile and coordinated.
Rock Climbing
Climbing is Momoa’s passion, so much so that he had a rock-climbing gym built on the set of Aquaman. Climbing increases your heart rate while working your forearms, abs, and back.
Boxing
Boxing has long been a part of Momoa’s training, increasing cardio intensity and power.
Bear Crawls
Momoa uses bear crawls for a sculpted core.
Jason Momoa’s Diet Plan
Momoa’s diet is about fueling his body with nutrient-dense foods to support his active lifestyle and muscle-building goals.
Core Principles
Momoa’s diet is guided by nutrition, balance, and enjoyment. His trainer, Stuart Walton, focused on incorporating healthier versions of the foods Momoa already enjoyed, emphasizing whole, natural foods and eliminating processed carbs and junk food.
Macronutrient Balance
Walton employed a macronutrient intake method to monitor the ratios between carbs, fats, and proteins, which allowed Momoa to build muscle without adding fat.
Essential Elements of the Diet
- Protein: Essential for muscle building and repair, Momoa incorporates lean protein sources such as chicken, fish, and grass-fed beef into his meals.
- Healthy Fats: Momoa includes healthy fats in his diet, which can help with satiety and provide energy for workouts. He consumes foods such as avocados, nuts, seeds, and olive oil.
- Complex Carbohydrates: To fuel his intense workouts, Momoa includes complex carbohydrates in his diet. He opts for whole grains such as brown rice, quinoa, and sweet potatoes.
- Fruits and Vegetables: Momoa incorporates plenty of fruits and vegetables into his diet. These foods are packed with vitamins, minerals, and antioxidants that can help support overall health and recovery from workouts.
A Typical Day of Eating
- Breakfast: Omelet made with eggs, spinach, and feta cheese served with a side of mixed berries. Or peanut butter and honey on granary toast, watermelon, and blueberries.
- Snack: Apple slices with almond butter, protein shake made with whey protein, almond milk, and frozen berries, or seared tuna, avocado, and spinach.
- Lunch: Grilled chicken breast with a side of brown rice and roasted vegetables.
- Dinner: Grilled salmon with a side of quinoa and sautéed kale.
- Snack: Greek yogurt with mixed nuts and a drizzle of honey.
Flexibility and Indulgence
Momoa is known to enjoy Guinness beer and has incorporated it into his diet. He believes in the principle of “Work hard, eat hard, play hard, just do it.”
Key Takeaways for Your Fitness Journey
Inspired by Jason Momoa’s fitness habits, here are some actionable strategies to integrate into your own journey:
- Find Activities You Enjoy: Momoa’s passion for climbing, surfing, and other activities makes fitness a sustainable part of his lifestyle. Find exercises that excite you and keep you motivated.
- Balance Strength Training with Functional Movement: Incorporate both heavy lifting and bodyweight exercises to build a well-rounded physique.
- Prioritize Nutrition: Focus on whole, unprocessed foods and ensure a balance of protein, healthy fats, and complex carbohydrates.
- Listen to Your Body: Momoa emphasizes the importance of rest and recovery. Avoid overtraining and allow your body adequate time to recover.
- Stay Consistent: Consistency is key to achieving long-term fitness goals. Stick to a routine that you can maintain over time.
- Don’t Be Afraid to Indulge (Occasionally): Momoa’s love for Guinness shows that you can enjoy your favorite treats in moderation without derailing your progress.
- Hydrate and Get Enough Sleep: Drink plenty of water and aim for 7-9 hours of sleep each night to support your fitness goals.
- Consider Supplements: Momoa’s supplement regimen includes protein powder, mass gainer, and creatine. Consult with a healthcare professional before adding supplements to your diet.
Lessons Learned
Throughout his career, Jason Momoa has learned valuable lessons about working out, including the importance of avoiding injuries and prioritizing rest. He acknowledges that he gets bigger and stronger after workouts with adequate rest, proving that recovery is just as vital as the training itself.
By integrating these habits and principles into your daily life, you can channel your inner Aquaman and embark on a path toward a stronger, healthier, and more capable you.
