Daniel Craig's portrayal of James Bond has redefined the iconic spy, bringing a new level of physicality and intensity to the role. Achieving this transformation requires a dedicated diet and workout regime. This article delves into the details of how Daniel Craig, with the help of his personal trainer Simon Waterson, sculpted himself into the most physically fit Bond to date.
The Man Behind the Machine: Simon Waterson
Simon Waterson, a former Royal Navy commando, has been training Daniel Craig for over 20 years, as well as Pierce Brosnan before him. Waterson personalizes cardio and weight training tailored to each Bond film. He understands the demands of the role, stating, "These are tough movies to get through. You've got to be an athlete."
Tailored Training Regimen
Craig's training evolved with each film, adapting to the specific physical requirements.
- No Time to Die: Training commenced a year before filming and continued on set, which involved six-day work weeks, from 6 am to 8 pm for seven or eight months. By 7 am, Craig was warming up with muscle activation and stretching, two sets of assisted pull-ups, agility ladder exercises, Bosu mountain-climber training, and bike and running sprints.
- Casino Royale: Craig's preparation for Casino Royale’s was a blend of weightlifting and compound exercises like squats to work multiple muscle groups.
- Quantum of Solace: He focused on cardio and agility-based work so Craig could smash through glass doors and land a punch.
Waterson incorporated resistance bands for stretching and cones and hurdles for agility-based exercises, ensuring activation and strengthening of all muscle groups, along with the capability to sprint.
The Impact of Age and Recovery
Age is a crucial factor in any fitness routine. Craig, born in 1968, takes twice as long to get in shape now than when he was 37 in 2005. While Casino Royale training lasted about six months, it took more than a year to prepare for No Time To Die filming in 2019. Craig told GQ he struggled with the physicality and wanted to quit after Spectre.
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The 007 Diet: Fueling the Body
Craig's diet is designed to decrease body fat while increasing muscle mass.
- Overall Approach: There’s no crazy diet, nothing is eliminated. We’re looking for the maximum amount of energy, good hydration, and a constant flow of eating throughout the day. During shooting, Daniel has six meals a day.
- Breakfast: Breakfast involves poached eggs, rye bread, avocado, and kimchi (salted and fermented Korean vegetables) during training, with black coffee and turmeric root juice. Craig rotated his weekly diet around plant-based meals, fish, white meat, vegetarian, and red meat.
- Flexibility and Indulgence: Craig may have a beer on his day off but he doesn’t smoke and the martinis are only in the movies. Lately, however, he’s been indulging at breakfast: “Yes, for God’s sake, I do eat greasy fried eggs at least once a week. For sure. They’re my favorite on toast with Worcestershire sauce.”Craig has jokingly described his ideal post-007 diet as "Just Guinness. Maybe some solids occasionally.”
- Key Principles: Craig gave up smoking, limited alcohol consumption to Friday and Saturday nights, and eliminated processed foods. He ate 5-6 times a day, cut out carbs in the afternoon and evenings, ate lots of vegetables and fruits, and concentrated on eating high quality protein (fish, eggs, chicken, protein shakes, etc.).
A Sample Menu:
- Breakfast: Poached eggs on whole-grain toast.
- Snack #1: Protein shake, fruits, and nuts.
- Lunch: Lean meat (steak or chicken breast) or fish (salmon, mackerel), brown rice or baked potato.
- Snack #2: Protein shake, yogurt with nuts.
- Dinner: Meat or fish, leafy green vegetables (spinach, broccoli).
The James Bond Workout: Building a Physique
Daniel Craig's workout routine is designed to build muscle and endurance, transforming him into a believable action hero.
General Principles:
- Full Body Circuits: Craig often did full body circuits, supercharging his heart rate and building muscle and endurance at the same time.
- Weight Training: Craig would do weight training Monday through Friday, and then some light cardio and stretching on Saturday and Sunday.
- Goal: Rather than trying to look like a perfectly sculpted pretty boy, he wanted to look like a guy that could sprint for 3 miles, lift up a car, rip your head off, and then sleep with your supermodel girlfriend.
Sample Workout Routine:
Monday and Friday: Full Body Circuit
Perform 10 reps of each exercise, moving immediately to the next with minimal rest. Complete three circuits.
- Pull-ups
- Incline Push-ups
- Dips
Mid-Week: Targeted Muscle Groups
Complete 4 sets of 10 reps for each exercise.
Workout 1: Chest and Back
- Incline Barbell Bench Press
- Pull-ups
- Incline Press-up
- Dumbbell Incline Fly
Workout 2: Legs
- Barbell Squat
- Stiff legged barbell deadlift
- Hamstring curl
- Dumbbell Lunge
Workout 3: Power Circuit
- Clean and press
- Hanging twisting knee raise
- Step up with barbell
Workout 4: Shoulders and Arms
- Incline bicep curl
- Dips
- Lateral raise
- Seated dumbbell shoulder press
Saturday and Sunday: Active Recovery
Stretching and light cardio, such as hiking, cycling, or jogging.
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Additional Considerations:
- Professional Guidance: Craig trained with a professional on a daily basis.
- Proper Form: Ensure each exercise is done with light weights until the form is perfect to avoid injury.
- Listen to Your Body: Be mindful of your physical limitations and adjust the intensity and volume of the workouts accordingly.
The Importance of Diet
Diet accounts for at least 80% of successes or failures. First and foremost, Daniel Craig gave up smoking. Secondly, he was allowed to drink, but only on Friday nights and Saturdays. Drinking dehydrates you, and your body needs that hydration to use the protein to rebuild your muscles.
Building Muscle
In Skyfall Daniel Craig muscled up to 180 lbs at 5’10. Craig’s body fat percentage is around 10% which is considered very lean. Craig has visible abs, a clean line down his chest and a very defined jawline. These three traits are very indicative of a low body fat percentage.
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