After an impressive 19 years in the wrestling ring, AJ Styles has more than earned his moniker, "The Phenomenal One." His journey to becoming a WWE Champion has been nothing short of extraordinary, marked by dedication, discipline, and a constant evolution of his training and diet. This article delves into the strategies "The Phenomenal One" employs to maintain peak physical condition, exploring his diet, workout regimens, and recovery techniques.
The Foundation: Diet and Nutrition
AJ Styles emphasizes that achieving a top-tier physique starts with a fundamental shift in mindset and a willingness to embrace discomfort. Diet plays a crucial role in his physical transformation. Styles revealed that his diet is primarily meat-based, constituting about 98% of his food intake. He minimizes carbohydrate consumption and occasionally indulges in sugary treats. This high-protein, low-carb approach supports muscle gain and fat loss.
Styles shared that a strict diet is essential for maintaining his physique. "I'm a meat eater, that's the majority, 98% of my diet, it's all meat. I don't play around. Every now and then I may have something with sugar in it but I just cut out carbs."
When traveling, maintaining a healthy diet can be challenging due to limited options. Styles avoids junk food as much as possible, prioritizing protein from sources like chicken and steak. When healthier options are scarce, he opts for a Subway sandwich. He balances his meals with appropriate amounts of carbohydrates, proteins, and minerals, ensuring he receives adequate nutrition.
Intermittent Fasting
AJ Styles incorporates intermittent fasting into his routine, finding it easy to maintain. Despite not always eating "clean," he makes it work. For example, he once ate a quesadilla from Taco Bell at 11:30 PM, fitting it within his 8-hour eating window.
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Evolving Workout Regimen
Styles' workout routine has evolved over the years. Early in his career, he focused on heavy lifting. However, as he has aged, he has shifted his focus to maintenance rather than bulking up. He now prioritizes higher reps and varies his weightlifting intensity, alternating between heavy and light weeks.
"I’m not maxing out. Heavy weight is not that big of a deal for me anymore. I’m not out to get bigger. I’m out to maintain what I’ve got."
Blood Flow Restriction (BFR) Training
Styles has incorporated blood flow restriction (BFR) training into his regimen. Using blood pressure cuffs, he restricts blood flow to his muscles during workouts. He ensures the cuffs are tight enough to be effective but not so tight that they cause numbness. This technique allows him to achieve muscle fatigue and growth with lighter weights in shorter workout sessions, typically lasting no more than 20 minutes.
"I went to the Kansas City Chiefs facility with a friend, and they showed me the blood pressure cuffs. It’s called blood flow restriction. What I have is…basically blood pressure cuffs. I get them where I need to be, where it’s tight, but not too tight. As long as I can feel my fingers, there’s no numbness. I workout and I feel like my biceps are about to explode. I move to my triceps, they feel like they’re about to explode."
Embracing Discomfort: Cold Plunge and Sauna
A key element of Styles' training involves embracing discomfort through cold plunges and sauna sessions. He dedicates two hours to his exercise routine, which includes both. Despite the initial discomfort, he believes that pushing his body to adapt to these conditions yields significant benefits.
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"I have to dedicate 2 hours to my workout, and that’s not because I am in the gym the whole time. I’m getting in my cold plunge, and it sucks every time! So cold plunge, workout and then sauna. The whole thing with me is that I am trying to be comfortable with being uncomfortable and I think my body is able to adjust and find out a lot of stuff that would be holding me back and shredding some weight at the same time."
He even encouraged Stone Cold Steve Austin to try cold plunges, advising him to fully immerse himself for optimal results.
Functional Strength, HIIT, Yoga, and Stretching
AJ Styles' routine is diverse, incorporating functional strength training, HIIT (High-Intensity Interval Training), yoga, and stretching exercises. Functional strength training helps build real-world strength and athleticism, while HIIT circuits enhance cardiovascular endurance. Yoga and stretching improve flexibility and reduce the risk of injuries.
Recovery and Injury Prevention
Given the demanding nature of professional wrestling, recovery is paramount. Styles emphasizes the importance of stretching and addressing muscle imbalances. He notes that issues in one area of the body can affect others, such as a tight hamstring affecting the glutes and lower back.
"It’s crazy to think that the worst thing on me is my butt. Because my hamstring is pulling on my butt, and my butt pulls on my back. So I’ve got to stretch all that out before it gets too bad, where it really bothers me. But that’s just part of the wear and tear that happens to our bodies over the years."
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DDP Yoga
Styles has found DDP Yoga particularly beneficial for muscle recovery and injury prevention. This dynamic form of yoga helps stretch muscles and address underlying issues that may lead to injuries.
"DDP Yoga is always a helpful thing. It’s helped a lot of guys, and it’s certainly helped me. Over time, you will have an injury that will pop up every now and then, but it’s not because you’re hurt, it may be because a muscle is trying to protect something. So you have to stretch that muscle out."
The Mental Game
Beyond physical conditioning, AJ Styles emphasizes the importance of mental preparation. He practices meditation and visualization exercises to maintain focus and a positive mindset. These techniques help him cope with training setbacks and stay motivated.
Adapting to a Grueling Schedule
The WWE schedule is notoriously demanding, involving constant travel and performances. Styles travels extensively, flying in and out of different locations roughly 100 times a year. Despite this, he prioritizes finding a gym wherever he goes to maintain his workout routine.
"You Got to Look the Part"
For AJ Styles, maintaining his physique is essential to his persona as a professional wrestler.
"Well, first and foremost you got to look the part. If you’re in the ring, obviously your shirt is off, you got to look like you could beat somebody up. But the problem is trying to get there."
Inspiration and Legacy
AJ Styles' dedication to fitness and his ability to adapt and overcome challenges serve as an inspiration to fans and fellow wrestlers alike. His journey demonstrates the importance of a holistic approach to health, encompassing diet, exercise, recovery, and mental fortitude.
Styles' return to WWE in December 2023 showcased his remarkable physical transformation, further solidifying his status as "The Phenomenal One." His commitment to his craft and his unwavering pursuit of excellence continue to inspire others to pursue their dreams.