Chuck Norris Workout and Diet
Actor
Carlos Ray Norris was born in Oklahoma. He earned the nickname ‘Chuck’ while serving in the Air Force in the 1950s. For part of his military service, Norris was sent to South Korea which was where he began training in Tang Soo Do. He holds a black belt in multiple martial arts and founded his own discipline called Chun Kuk Do. Initially, Norris trained Hollywood actors; this led to his being cast in a small role in the film The Wrecking Crew in 1969. Friend and student Steve McQueen suggested Norris take acting seriously, and resulted in his first starring role in Breaker! Breaker! in 1977 and a successful acting career for decades after, including the long-running tv series Walker, Texas Ranger (1993-2001). Norris has also written 2 bestsellers. He endorses Total Gym, and bottles CForce water on his ranch in Texas, donating some of the proceeds to his two charities, United Fighting Arts Federation and Kickstart Kids. Other charitable contributions include being a spokesman for the US Veterans Association, the United Way and the Make-A-Wish Foundation. Norris has been married to wife Gena since 1998 and has 5 children and 13 grandchildren. He has a million followers on social media. Norris is 5 feet, 10 inches tall and weighs about 160 lbs.
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Chuck Norris’ Diet
Diet Summary
At 80+ years old, Norris can still kick the butt of most 30-year-olds, and diet is an essential component of his longevity. He eats mostly whole, natural, organic foods. Instead of sugar, he has stevia. When he enjoys a movie, his go-to snack is unbuttered popcorn. In 2013, he beat skin cancer, in part by eating a diet high in antioxidants, including plenty of fresh fruit and veg.
Estimated Macros
Medium Fat
Medium Protein
Medium Carb
Diet Details
Eat For Disease Prevention
Norris says if you want to live a long time, you have to eat whole, natural foods, especially veggies. Not only do they contain essential vitamins, they’re also rich in antioxidants that combat illness including cancer and heart disease.
Early Dinner
Norris prefers to eat his dinner early, around 5:30 pm, to allow for proper digestion before bed. His standard meal is often chicken or fish, a green vegetable, and a complex carb, like brown rice.
Love the Lycopene
Norris particularly recommends foods high in lycopene. Tomatoes are probably the best-known source of the nutrient, but watermelon, apricots, pink grapefruit and guava also have a good amount.
Smart Snacking
Norris isn’t into deprivation. He just makes healthier choices. When he wants something sweet, he uses stevia. For a good crunch, he loves popcorn. And red wine in moderation is fine because it is high in antioxidants.
What to Eat
- Whole, natural foods
- Organic foods
- Lean protein
- Chicken
- Fish
- Fresh vegetables
- Fresh fruit
- Red wine
- Black tea
- Green tea
- Complex carbs
- Stevia
- Water
What to Avoid
- Sugar
- Empty-calorie foods
- Processed foods
- Junk food
- Artificial additives
- Chemicals
Norris on his health priorities
‘Prioritizing fitness and nutrition allows me to be more active.’
Norris on skin cancer prevention
‘Practicing sun safety is the best way to prevent skin cancers, and now you know that includes eating right, too.’
Norris on his diet & longevity
‘I…fuel my body with nutrients that have helped me feel younger than ever.’
Chuck Norris’ Workout Routine
Workout Routine
Lucky Start
Norris got his start with martial arts when the Air Force sent him to South Korea. There, he learned Tang Soo Do, and he also holds black belts in Brazilian jiu jitsu, karate, and judo.
Create Your Own
Norris loved martial arts so much, he founded his own school of martial arts called Chun Kuk Do (the ‘Universal Way’).
Never Too Late
Norris is living proof that fitness into advanced age is possible. He was not athletic as a child, and only started training after joining the military.
No Equipment Needed
Norris grew up poor, and he says anyone can get fit without spending a dime.
Serious Record
After some early failures in martial arts competitions, Norris went on to become the Professional Middleweight Karate Champ for 6 years running: 1968-’74.
Daily Dose
For longevity, Norris recommends working out at least 4 days a week, hitting your target heart rate for 20-30 minutes.
Martial Arts
Even at 80+, Norris is still kicking, literally. He practices martial arts 3 days a week.
Abs Focus
To keep his core strong, Norris does 10 minutes of crunches 3 times a week.
Water Resistance
Norris and his wife do a kick routine in the pool for 12 minutes 3 days a week to build strength and provide an aerobic workout.
Stretching Matters
Norris stays flexible with regular stretching, both before he starts his martial arts and after working out.
Exercise Style
A Chuck Norris Routine
Monday, Wednesday, Friday
- Total Gym: 15 min
- Fast walk: 2 miles or elliptical for 30 min
- Crunches: 10 min
- Stretching: 5-10 min
Tuesday, Thursday, Saturday
- Martial arts
- Stretching
- Isolated kicks in slow motion
- Hand/foot combo strikes on heavy bag
- Jiujitsu
- Pool kicks: 12 min
Norris on his fitness level as a child
‘I was too shy to participate in sports, so I grew up non-athletic and very timid.’
Norris on discovering martial arts
‘I saw these guys doing these incredible kicks in the air. I didn’t think the human body could do something like that.’
Norris on perseverance
‘I was so determined to learn this art that I finally made my black belt in it.’
Norris’ advice for longevity
‘Keep moving.’
Chuck Norris’s Lifestyle
Sleep Matters
Norris says sleep is absolutely essential for longevity. He recommends teens get at least 10 hours of sleep and adults should try to get at least 7.
Skincare Matters
After his battle with skin cancer, Norris advocates for sunscreen, but only the type that does not contain oxybenzone.
Total Introvert
Norris’ father was an alcoholic who would go on drinking binges that would last for months. The family suffered financial difficulties and Norris says he was severely introverted for his entire childhood.
Great Friend
Norris met Bruce Lee while competing in karate contests. The two became friends and trained together until Lee’s untimely death in 1973.
Lucky Discovery
In 1976, Norris had a rotator cuff injury and was going to have surgery, but then he got solicited by Total Gym to try their machine, saying he would not need surgery. It only took 6 weeks to heal his shoulder.
A-List Students
Norris has trained many Hollywood stars including Steve McQueen, Priscilla Presley, and Donny and Marie Osmond.
The Downside of Being an Icon
Norris has a couple of bestsellers to his name, but others using his name have more. Norris sued Penguin over exploiting his fame, but eventually dropped the suit.
Giving Back
Norris has founded 2 charities: United Fighting Arts Federation and Kickstart Kids, with the hope of developing self-esteem and discipline for at-risk teens, keeping them out of trouble and away from drugs.
Keeping the Faith
Norris is a Baptist. He is outspoken about his faith and has written several books on Christianity, including the health benefits of joining a faith community.
Norris on exercise
‘We all know the power and necessity of exercise, but most people erroneously believe that they have to have a Herculean exercise program to get and stay in shape. Nothing could be further from the truth.’
Norris on faith
‘We’re holistic and spiritual beings, not just bodies. So take care of your spiritual self, too.’
Norris on Total Gym
‘I actually learned about Total Gym by chance…I was skeptical, but I decided to give it a try.’
Norris on character
‘You are not what has happened to you. You are what you choose to become.’
Recommended Products
Total Gym
CForce Water
Morning Kick Supplement
Roundhouse Provisions
Martial Arts Equipment