Dwight Howard Workout and DIET
Professional Basketball Player
Dwight Howard II was born in Atlanta, Georgia to basketball playing parents. His mother played at Morris Brown College and his father is the athletic director at Southwest Atlanta Christian Academy (SACA) which has one of the best high school basketball programs in the country. Howard got serious about basketball when he was 9. He set records at SACA and was named High School Player of the Year and co-MVP as a senior. After high school, Howard went directly into the 2004 NBA draft and was chosen first overall by the Orlando Magic. He was part of the 2008 USA Olympic team to win gold. He has been traded around quite a bit and played for the Rockets, the Hawks, the Hornets, the Wizards and his current team, the Lakers where he won his first NBA championship in 2020. He has set numerous records, including 8 All-Stars, and 3 Defensive Player of the Years. He has a child with girlfriend Royce Reed. Howard has millions of followers on social media. He is 6 feet, 10 inches tall and weighs about250 lbs.
Dwight Howard’s Diet
Howard once ate an infamously bad diet, consuming dozens of candy bars every day. Another standard was to hit McDonald’s before every game and having 2 double cheeseburgers, 2 fries, a milk shake and a large Coke. He says the calories weren’t the problem, the trouble was the side effects and so he cleaned up his habits. In 2013, he went cold turkey, trading in the Skittles for real food: eggs, chicken, fish, and veggies, etc. He eats a small meals before a game, and a bigger one afterwards. He aims for 1.5 g protein per pound of bodyweight and tries to stay away from saturated fats. He cuts himself some slack as soon as the season ends, then reins himself back in as the next season starts. The only things he drinks are water and coconut water. He’ll have at least a gallon of water every day.
- Low-Medium Carb 30% 30%
- Medium Fat 30% 30%
- High Protein 60% 60%
Howard says that while candy gave him a nice lift, the ensuing crash was not worth it, and neither was the odd tingling in his hands and legs.
Howard says that giving up sugar was hard, so he did it the only way he knew how: emptying out his candy closet so he wasn’t tempted.
One of the biggest things Howard noticed after giving up sugar was that he wasn’t as tired during games.
Collins often feels chilly, and so she drinks tea to warm herself up, but limits herself to 2 cups a day of the caffeinated kind.
Grow Your Own
Howard loves fruit, and even grows some of his own, including blueberries, blackberries, oranges, and figs.
Howard’s approach to eating is to have a small meal every few hours, adding up to about 6 meals a day.
When You Can’t Cheat Cheat
Howard has a secret weapon he uses when he can’t have dessert: he lights a strawberry poundcake candle.
Real Cheat Meal
Howard makes a point of eating clean throughout the season, but if he’s looking for a treat, he’ll go full Southern-style: ribs, collard greens, candied yams, and chitterlings.
What to Eat
What to Avoid
Howard on Candy
‘Everybody likes candy.’
Howard on His Candy Stash
‘It was like a gas station at my house!’
Howard on Going Cold Turkey
‘It was tough at first. I’m not going to say it wasn’t, but I just had to take it out of my sight and tell my mind: “This is not good for my body.’’’
Howard on Physical Changes From Cutting Out Sugar
‘My body felt different…Usually, when you eat candy, you have a good rush. It hits you and it feels great, but then once you crash…Once I took that out, I was able to play longer.’
Howard on Diet & Training
‘Once it’s getting close to money time — when you really have to start training — you have to curb your diet and get back to eating healthy.’
Howard on Food-Scented Candles
‘When I know I can’t have those desserts, this is my way of having my cheat meal.’
Dwight Howard’s Workout Routine
It Was Destiny
With two parents who play basketball, it was more or less a foregone conclusion Howard would play too. He actually played lots of sports as a kid including baseball, football, and tennis.
Howard is above and beyond just about every other player in the league, but he credits his trainer Joe Rogowski for helping him get even stronger, faster, and more powerful, as well as staying on top of injury prevention.
Push-Up Pay Back
Howard does a lot of push-ups throughout the day. He does them when he dies in a video game and also when he wins.
In addition to his standard basketball drills, Howard lifts weights to improve his power, strength, and speed.
Howard’s approach to weightlifting is similar to classic bodybuilding: focusing on 1 or 2 body parts per day. Monday is chest and triceps; Tuesday, legs; Wednesday, rest; Thursday, shoulders, back and biceps; Friday is HIIT training; Saturday and Sunday are cardio only.
Balanced Meathead Training
Howard’s trainer lets him lift heavy because he enjoys it, but he also makes sure to balance it out with stability and flexibility exercises.
Some Dwight Howard Gym Standards
Bench press: 10, 8, 6, 4, 2 (increase weight with each set) Improves power, strength, endurance.
Lat pulldown: 10-12 reps x 2-4 sets. Counterbalances chest exercises, balances strength, helps avoid injury.
Leg press: 6-8 reps x 3-4 sets. Go heavy, good for en-tire lower body.
Perfect push-ups: as many as you can every day.
Reverse-grip push-ups: 15-20 reps x 3 sets
Squat with push-up: 15-20 reps x 3 sets.
Howard on his Trainer
‘Joe [Rogowski] has done an excellent job of staying on me about lifting.’
Howard on Stepping up His Training
‘A lot of people tell me that I don’t realize how strong I am, but I know I haven’t come close to my peak strength yet.’
Howard’s Trainer on Howard
‘He’s just a freak when it comes to strength, power, and speed. You couldn’t ask for a better physical specimen.’
Howard on Push-ups
‘I do a ton of push-ups at my house.’
Dwight Howard’s Supplements
Besides his coconut water, Howard isn’t dishing on any other supplements he might take. So below are options that may benefit anyone following a similar diet plan.
Dwight Howard’s Lifestyle
Howard says that getting plenty of rest and sleep along with a healthy diet are just as important as hitting it hard at the gym. He makes it a goal to hit the sack by 11 pm.
Despite having achieved more than most people, Howard says he still sets goals for himself. He says they help him stay focused.
Big Shoes to Fill
Howard names Michael Jordan, Kevin Garnett and Shaquille O’Neal as his basketball idols.
Smelling good is very important to Howard. He uses breath mints and wears cologne on the court. He has been complimented by other players and refs about his scent. He’s also the team’s go-to guy for lotion. His fave: shea butter.
No ‘I’ in Team
Howard has a bad rep in the league for his attitude. He did not get along with Kobe Bryant or James Harden. Before returning to the Lakers in 2019, he was warned he would be released if he did not do more to get along. He reportedly met with the team multiple times to reassure them.
New Age Cleanse
Howard is into several new age practices, including using sage to cleanse the air. He even got permission to sage the entire Lakers facility, security guards and all. He also uses a rose quartz crystal roller and a sound bowl to promote love and focus.
Howard on Sleep
‘I have to get more rest and sleep early because I’m getting a little bit older…I need to make sure I add that into my regimen now: get to bed by 11.’
Howard on His Favorite Cologne
‘Heaven. That’s what this smells like.’
Howard on Mistakes
‘Today is a new day. Even if you were wrong yesterday, you can get it right today.’
Howard on Trust
‘The hardest thing to do is trust people.’
Howard on Playing B-ball
‘When I’m out there, I’m always smiling and having fun.’
Howard on his Goal
‘My purpose in life, my goal for the NBA, is to preach God’s word — not just try to beat everybody over the head with a Bible, but just being a good example and conducting myself in a Christian-like manner.’
Howard on his Skin
‘Look at my skin, poppin’ and glowin’…it’s shea butter, baby!’
Howard on Saging the Lakers Facility
‘It took me about 3 hours…I was exhausted after that. The fire alarm kinda went off.’
Howard on Candles
‘I love candles…I take my candles in the locker room. I take my candles to the movies sometimes.’