Jason Stratham is originally from England. He was always physically active and practiced various martial arts when he was young, including karate, kung fu and kickboxing. He also played chess, soccer, and dove competitively. Stratham’s early life was rough and he did things like sell stolen goods to make a few dollars, but he moved on to legal means of earning a living and got hired to do a number of modeling campaigns for companies like Levi’s and Tommy Hilfiger in the mid-1990s. Stratham also made appearances in a few music videos and commercials before landing a role in the Guy Richie film, Lock, Stock and Two Smoking Barrels. He has gone on to appear in many action and thriller films including The Italian Job, The Expendables, and the Fast and the Furious franchise, and he usually performs his own stunts and combat scenes. Stratham has over 50 million followers on social media. He is 5 feet 10 inches tall and weighs about 185 lbs.
Jason Statham’s Diet
Stratham is a very disciplined eater when he is training for a movie role. He carries a notepad and writes down everything he puts in his mouth, including water. His diet consists of a lot of lean protein and is low in fat and carbs. When he does have carbs, they’re the kind that have lots of fiber, like oatmeal and brown rice and he avoids refined sugar and flour. Snacks are high-protein such as nuts, peanut butter or a protein shake, and he drinks plenty of water. He also avoids eating after 7 pm.
- Low Carbs 15% 15%
- Mid-High Protein 80% 80%
- Low Fat 20% 20%
Breakfast is big for Stratham, consisting of eggs, oatmeal and fruit.
Stratham has a minimal midday meal when he is training, and might only include soup, or brown rice and steamed vegetables.
Stratham will have a lean protein such as fish, chicken or perhaps lean beef along with a salad or vegetables for dinner.
Stratham drinks a minimum of 3 liters of water each day, and up to 6 (1 1/2 gallons).
While Stratham’s go-to dessert is fruit with plain yogurt, he says one of his favorite indulgences is chocolate.
What to Eat
What to Avoid
Stratham on his Healthy Diet
‘You need to keep lean muscle mass. So I eat as much good food as I can: nuts, fish, beans, chicken. I’d say 95% of my food is good.’
Stratham on Getting Lean, Fast
‘The way to get lean quick is to cut out all the sugars and heavy starch in the afternoon. If you eat carbs, you have to eat them in the daytime so you have an opportunity to burn them off. Forget all carbs after your lunchtime meal.’
Stratham on Feeling Good
‘Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.’
Stratham on Dieting for a Movie Role
‘When I’m getting ready for a movie, let’s just say my diet is The Antisocial Diet. I don’t go to restaurants. I don’t eat what I really want to eat. I don’t eat much…Lots of proteins and greens. And I don’t eat with people, because there’s a tendency to get social, and then to overeat.’
Jason Statham’s Fitness Routine
Disciplined As A SEAL
Stratham managed to lose 20 lbs. in just 6 weeks for Crank 2. He works with ex-Navy SEAL, Logan Hood.
Stratham says his workouts are always different, which makes him even more ripped, and keeps him from getting bored.
Stratham keeps track of what he does in all his routines, helping him to get fitter and stronger, faster.
Consistency Is Key
Stratham works out 6 days per week. His training includes high-intensity (HIIT) exercises that burn fat and tone muscle at the same time.
Stratham’s will do heavy compound movements such as squats and deadlifts, circuit training with light weights, kettlebell circuits and medicine ball exercises.
Stratham will also hold positions, called isometrics, keeping static tension on muscles groups, such as a half-squats.
He may also alternate between explosive movements and active rest, meaning moving between exercises, such as a 60-second bicycle sprint followed by a minute of slow pedaling.
A Jason Stratham Workout
Day 1: Pyramid Circuit
Start with 10 reps, decreasing by 1 rep on each circuit (so 10-9-8-7 etc. down to 1). No rest between sets.
Warm up: 10 min. on rowing machine. Pace: 20 strokes/min.
Squats (bodyweight only)
Stiff leg deadlifts
Hanging leg raises
Cool down: 10 min. on trampoline (freestyle)
Day 2: Static Hold Circuit & Big 5 55 Training
Static Cicuit: Do 4 sets of each exercise. Hold the weights for 30 secs. 10 sec. rest between sets.
Warm up: 10 min. on rowing machine.
Flat bench chest press
Military press shoulder exercise
Dumbbell chest flys
Triceps pressdowns with dumbbells
L-sit hold on dip bars
Bodyweight squat hold
Cool down: 10 min. on trampoline.
Big 5 55
Five exercises done 10 times without rest. Start with 10 reps, decreasing by 1 rep on each circuit (so 10-9-8-7 etc. down to 1)
Front squats with weights
Power cleans w/ barbell
Knee to elbows
Day 3: Interval Training with Boxing & Rowing
Warm up: 2000m on rowing machine.
Rowing: 6 intervals of rowing. 3 min. active rest (walking around) between 500m rows.
Warm up with shadow boxing & lunges.
3 min. intervals punching & kicking pad: 5 sets.
2 min. rounds on heavy bag: 3 sets.
Kettlebell farmer’s hold: 3 sets.
Day 4: Lower Body + Push-ups
Warm up: row 2000m
Squats, bodyweight only: 20 reps
Front squats with 175 lb. weight: 5 sets, 5 reps. 90 secs. rest between sets.
Stiff leg deadlifts: 4 sets, 1 rep at each: 130%, 140%, 160%, 180% of bodyweight. 3 min. rest between sets.
Reverse ab crunches.
Cool down: 200 push ups. Sets of 15, 20, 25, 20, 15 reps.
Day 5: Cumulative Workout
Warm up: rope climbs, bear crawl (20 yds) & crab walks (also 20 yds). 5 reps each.
Front squats with 120% body weight: 5 reps
Medicine ball slams: 5 reps
Rope pulls: 5 reps
Flat bench press: 10 reps
Medicine ball slams: 1- reps
Dips: 15 reps
Medicine ball slams: 15 reps
Rope pulls: 20 reps
Medicine ball slams: 20 reps
Day 6: Trail run 1+ hours.
Stratham on Training
‘How long you continue to be good at something is how much you believe in yourself and how much hard work you do with the training.’
Stratham on Stress Relief
‘I like to meditate. But I get rid of my stress at the gym.’
Stratham on getting Ripped
‘Your body is like a piece of dynamite. You can tap it with a pencil all day but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and a half of nonsense. It’s so much more rewarding.’
Stratham on Gym Muscles:
‘Musclemen grow on trees. They can tense their muscles and look good in a mirror. So what? I’m interested in practical strength that’s going to help me run, twist and punch.’
Stratham on Bodybuilding
‘I don’t do isolation bodybuilding. I just do practical things that help me with the kind of things that are asked of me in action movies.’
Jason Statham’s Supplements
Stratham will often have a post-workout protein shake. He might mix it up by having a protein bar instead.
Stratham takes vitamins to cover any nutritional gaps.
Jason Statham’s Lifestyle
Guy Ritchie picked Stratham to take the role of a street-wise con artist because of his experience with street hustle and blackmarket sales.
Life Long Friends
Stratham grew up with soccer player Vinnie Jones who introduced him to the sport. The two would later act together as well.
No Stunt Too Hard
Stratham performs most of his own stunts and combat scenes, including hanging off a 50-story balcony, balancing on a helicopter and swimming with sharks.
Except Maybe Driving
Stratham failed his British driving test. Twice. Even though he trained with a Formula 1 driver for Fast And Furious, he says he wasn’t that good. The best driver? Charlize Theron.
Not Just A Stuntman
Stratham dove competitively for Britain in the 1990 Commonwealth Games.
Stratham on Risk
‘High risk is high adrenaline.’
Stratham on Why he Doesn’t Smile
‘I just got a really bad smile. I go for the scowl instead.’
Stratham on Trying New Things
‘You only get one shot in your life, and you might as well push yourself and try things.’
Stratham on Going For it
‘If you’re going to do something, do it with style!’
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