Charlie Hunnam, the British actor and screenwriter known for his roles in "Queer as Folk," "Sons of Anarchy," and "King Arthur: Legend of the Sword," has garnered attention for his impressive physique and dedication to fitness. His transformations for various roles showcase his commitment to both physical and mental well-being. This article will delve into Charlie Hunnam's workout routine, diet, and overall approach to fitness, drawing from various sources and insights into his training philosophy.
Early Life and Career
Charles Matthew Hunnam was born on April 10, 1980, in Newcastle upon Tyne, England. Raised by his mother, a ballet dancer, Hunnam's youth involved playing rugby and frequent fighting, which led to his expulsion from grammar school. He was later homeschooled. At 17, a TV talent scout discovered him, leading to his first role in the teen drama "Byker Grove."
In 1999, Hunnam moved to the United States, securing a recurring role in "Young Americans." His film debut came in 2002 with "Abandon." However, it was his portrayal of Jackson "Jax" Teller in the FX series "Sons of Anarchy" (2008-2014) that catapulted him to widespread recognition. This role required him to significantly increase his muscle mass. In 2017, he starred as the title character in "King Arthur: Legend of the Sword," further solidifying his status as a leading man.
Hunnam's Philosophy on Fitness
For Charlie Hunnam, training is more than just a physical endeavor; it's a cornerstone of his emotional and mental well-being. He emphasizes that working out "really energizes me and makes me feel good." Hunnam doesn’t buy the excuse that there isn’t enough time to exercise. He says, “Before we wrapped up Sons of Anarchy, I was shooting 14-15 hours a day and then I would go the gym for two and half hours every day after work to prepare for my next role”, he says. “I really think everyone should make time to workout - there’s always time. You can do so much in even just 20 minutes.
He believes in staying active and considers it a fundamental part of human DNA. "We are supposed to be very active animals," he states. "It's our DNA." Hunnam views sweating as a daily ritual, akin to "changing my oil." He finds that working out makes him "happier, more energized, and disciplined."
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Workout Routine
Charlie Hunnam's workout routine is characterized by its simplicity, intensity, and focus on functional strength. He favors bodyweight exercises and high repetitions, often performing movements like pull-ups, push-ups, squats, and dips for 20 or more repetitions per set. He doesn't typically use a personal trainer, instead relying on his own understanding of his body and its needs.
Routine Breakdown
- Monday and Tuesday: Full-body calisthenics circuit. This involves performing five compound exercises with 25 repetitions each, with minimal rest between exercises.
- Wednesday: Cardio. Hunnam engages in traditional gym cardio exercises like running on a treadmill, rowing, or using an elliptical machine.
- Thursday and Friday: Another full-body workout. This routine incorporates a variety of exercises targeting all major muscle groups.
- Weekends: Rest or active recovery. While he doesn't formally train on weekends, Hunnam stays active by playing sports and engaging in other physical activities.
Specific Exercises and Sets
Monday/Tuesday Routine:
- Pull-Ups (3 sets, 25 reps)
- Dips (3 sets, 25 reps)
- Squats (6 sets, 25 reps)
- Push-Ups (6 sets, 25 reps)
- Ab Exercises (20 minutes)
Thursday/Friday Routine:
- Squats (3 sets, 10 reps)
- Pull-Ups (3 sets, 20 reps)
- Push-ups (3 sets, 20 reps)
- Inverted Rows (3 sets, 20 reps)
- Parallel Bar Dips (3 sets, 20 reps)
- Hanging Knee Raises (3 sets, 10 reps)
- Plank (60 seconds)
- Wall Sit (60 seconds)
He also incorporates boxing, sword fighting, and MMA-style drills, not just to build muscle but to move like a warrior.
King Arthur Training
To prepare for his role in "King Arthur: Legend of the Sword," Hunnam intensified his training, focusing on heavy compound lifts such as squats, deadlifts, and bench presses. He also incorporated boxing, sword fighting, and MMA-style drills to build muscle and develop the agility required for the role. He built up to around 85kg for King Arthur. Achieving it, he says, was simple, if brutal. Nothing changed about his go-to combination of pull-ups, press-ups, dips and squats. He didn’t especially vary his clean-eating diet. Nor did he, as is industry standard, employ a PT. He just drastically upped the workload. “I always do the same stuff, just at a different volume, at a different level of intensity, and to different ratios,” he says. To give this some context, he explains that a typical session might consist of 150 pull-ups, 400 bodyweight squats and the small matter of 750 press-ups.
Diet and Nutrition
Hunnam follows a balanced diet centered around high protein, moderate carbohydrates, and low fat. He prioritizes whole, unprocessed foods, including plenty of vegetables, lean animal proteins, and complex carbohydrates like oatmeal and sweet potatoes.
General Diet
- High Protein: Essential for muscle building and repair.
- Medium Carbohydrates: Provides energy for workouts and daily activities.
- Low Fat: Focuses on healthy fats from sources like avocados and nuts.
- Vegetables: Provides essential vitamins, minerals, and fiber.
- Lean Animal Proteins: Sources include chicken breast, fish, and lean beef.
- Complex Carbohydrates: Sources include oatmeal, sweet potatoes, and brown rice.
Sample Daily Diet
- Breakfast: Oatmeal, eggs, and fruit.
- Lunch: Chicken breast, brown rice, and greens.
- Dinner: Steak or fish with veggies.
Dietary Changes for Roles
Hunnam has demonstrated a willingness to make significant dietary changes for specific roles. For "The Lost City of Z," he drastically reduced his weight by eliminating dairy, carbs, and sugar, and even adopted a vegan diet. For Papillon, he regained some weight and had to lose 30 pounds. "My body was reluctant to drop the weight again," he says. He used the same vegan diet and stole a vice from his character, a felon-turned-prison-escapee: cigarettes. Hunnam puffed "like a madman" and sustained himself on coffee and nicotine for three months. "My body was a mess," he says.
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Supplements
Charlie Hunnam uses only a few supplements, including a whey protein powder, which serves as his post-workout meal. He has also mentioned taking vitamins and BCAAs.
Hunnam's Garden
“I’ve got a big, organic garden that I’m proud of. I don’t take any stimulants. While you may have expected a genuine interest from him in what goes into his body, organic gardener is definitely from left field. At his level of notoriety and the sheer chaos of his work schedule, it’d be a fair assumption that he’d have a hands-off approach to his nutrition. Most in his position utilize personal chefs but Charlie grows his own.
Mental Fortitude
Hunnam emphasizes the importance of mental discipline and pushing oneself beyond perceived limits. He is also big on meditation. "It's not even as much the physical benefit of training; it's the mental," he says. "When you're training every day in a combat discipline, it just gives you that eye of the tiger."
A Day in the Life
Hunnam’s life is one of extreme discipline and dedication. Whether he’s filming for 14-15 hours a day or preparing for a shark-diving excursion. Hunnam was so disappointed not to have the opportunity to test out his theory that he instead dived back into a feverish, unbroken run of work. He says he hasn’t taken time off in seven years. There was a plan B - a two-week trip to Thailand with his longterm girlfriend, Morgana McNelis - but commitment to his career won out. “I just had so much anxiety about going away and not doing any work for two weeks,” he offers by way of justification. “I hadn’t been able to get to a point where I was ready to commit to a fortnight off.
From the Streets to the Silver Screen
Hunnam arrived in Los Angeles at 18 "with no education and nothing but an abstract dream and steadfast determination to become an actor." He scored TV and modeling gigs that led to Sons of Anarchy, which he describes as his Ivy League education. "You work so rapidly and have to solve problems on a daily basis, which sharpens your emotional toolbox." The grind strengthened his self-belief, and he embraces it in other ways too. He wants to be fluent in Spanish, so he's taking lessons. He's an avid cook and watches tutorials. But Hunnam says he doesn't want a fancy lifestyle (he drove the same beat-up Cadillac for 14 years) and isn't fueled by fame ("It was Socrates or one of those old bastards who said, 'Fame is the perfume of heroic deeds.' It means nothing"). He says he dreams of wandering the wilderness and living off the land with his girlfriend of 11 years. When she was cyberbullied last year, he released a video telling the perpetrators to knock it off. "The way I grew up, if you want to talk shit, talk shit to someone's face and be prepared to fight." He sees social media dividing society, and he despairs. He combats those feelings with exercise. "We are supposed to be very active animals. It's our DNA."
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Jiu-Jitsu
With the role subsequently handed his way, the director introduced his younger charge to the joy of Brazilian jiu jitsu. Hunnam instantly became hooked. He and Ritchie, a black belt, practised together (“It didn’t go well for me,” Hunnam laughs) and the actor drew his friends into it, too. “I really need some man time, some tribe time with my pals,” says Hunnam of his communal workout. “So we now do this beautiful connective thing where we spend a lot of time studying and practising together.“There’s something about fighting that feels so primal and right as an expression and a release,” he continues. “Jiu jitsu is a way to fight with very little impact, unlike boxing or kickboxing, [where] you can’t really go full-on and be really engaged in full combat without fucking yourself or someone else up. When off-duty, BJJ club would reconvene at Ritchie’s house where Hunnam tussled with some more famous faces.