Daniel Craig is known for his portrayal of James Bond, bringing a new level of seriousness and physicality to the iconic character. To achieve the physique required for the role, Craig follows a strict workout routine and diet plan. This article delves into the details of the Daniel Craig workout and diet, drawing from various sources to provide a comprehensive guide.
Introduction
Daniel Craig's transformation into James Bond has set a new standard for action stars. His dedication to fitness is evident in movies like "Casino Royale," "Skyfall," and "Quantum of Solace." This article explores the workout and diet plan that Craig uses to maintain his physique.
Daniel Craig's James Bond Diet
The James Bond diet focuses on decreasing body fat and increasing muscle mass. Daniel Craig, who is 51 years old, reduces his consumption of carbohydrates and unhealthy fats while increasing his intake of natural and supplemental proteins. He also quits smoking when preparing for a new Bond film and limits his alcohol consumption to two nights per week.
Eliminating Junk Food
To achieve his physique, Craig eliminates junk food from his diet. This means avoiding processed foods like Doritos, Snickers bars, cookies, and donuts. Instead, he focuses on consuming fruits, vegetables, eggs, fish, chicken, and protein shakes.
Meal Frequency and Composition
During his training routine, Daniel Craig consumes 5-6 relatively light meals a day. This helps to keep his metabolism running and provides him with the fuel he needs for his workouts. Here's a sample menu from the Daniel Craig James Bond diet plan:
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- Breakfast: Two poached eggs and two slices of whole-grain toast.
- Snack #1: Protein shake, fruits, and nuts.
- Lunch: Lean cut of steak or quality chicken breast, or fish such as salmon, mackerel, herring, lake trout, sardines, or albacore tuna. Brown rice or a baked potato (with the skin on).
- Snack #2: Protein shake or yogurt with nuts.
- Dinner: Meat or fish, and leafy green vegetables like spinach or broccoli.
Daniel Craig's James Bond Workout
Daniel Craig's workout routine is designed to deliver clear results, provided it is approached sensibly. It involves intense bodybuilding exercises for five consecutive days, followed by cardio and stretching exercises during the weekend.
Bodybuilding Schedule
The bodybuilding schedule involves dedicating Mondays and Fridays to a full-body power circuit, targeting specific muscle groups during the days in between. For the power circuits, perform 10 reps per set for a total of 3 sets. During the mid-week days, increase the number of sets to 4 while keeping the reps at 10.
Weekend Routine
The weekends are dedicated to stretching and light cardio. This allows the muscles to rest and recuperate while sustaining overall body health. Stretching exercises should be performed before engaging in light cardio activities such as hiking, cycling, or jogging on the treadmill.
Sample Workout Routine
Here's a sample workout routine inspired by Daniel Craig's training:
Workout 1: Chest and Back
- Incline Barbell Bench Press: 4 sets of 10 reps
- Pull-ups: 4 sets of 10 reps
- Incline Press-up: 4 sets of 10 reps
- Dumbbell Incline Fly: 4 sets of 10 reps
Workout 2: Legs
- Barbell Squat: 4 sets of 10 reps
- Stiff Legged Barbell Deadlift
- Hamstring Curl: 4 sets of 10 reps
- Dumbbell Lunge: 4 sets of 10 reps
Workout 3: Power Circuit
- Clean and Press: 3 sets of 10 reps
- Hanging Twisting Knee Raise: 3 sets of 10 reps
- Step Up with Barbell: 3 sets of 10 reps
Workout 4: Shoulders and Arms
- Incline Bicep Curl: 4 sets of 10 reps
- Dips: 4 sets of 10 reps
- Lateral Raise: 4 sets of 10 reps
- Seated Dumbbell Shoulder Press: 4 sets of 10 reps
Additional Exercises
Other exercises that may be included in Daniel Craig's workout routine include:
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- Low Cable Chest Fly
- Abdominal Rollouts
- Bosu Mountain Climbers
- Traditional Pull-ups
- Russian Twists
- Kettlebell Side Oblique Bends
- TRX Row, Curl, & Pistol Squats
- Bodyweight Dips
- Hanging Leg Raise & Windshield Wiper
- Reverse Cable Fly
Simon Waterson: The Trainer Behind James Bond
Simon Waterson, a former British Royal Marine, has been Daniel Craig's personal trainer for over 20 years. He has also trained other actors for action roles, including Chris Evans for Captain America. Waterson's approach to training focuses on athleticism and functionality rather than just aesthetics.
Waterson emphasizes the importance of evolving with a mentality and a physicality. He uses a variety of exercises, including resistance bands, cones, and hurdles, to improve agility and overall fitness.
Waterson's Training Philosophy
Waterson's training philosophy involves breaking down the script and identifying the physical demands of the role. He then designs a workout routine that addresses those specific needs. This may include sprinting up stairs, jumping over obstacles, rolling, and getting up and down off the ground quickly.
Waterson also draws inspiration from various sports, such as rugby, football, and boxing, to create a well-rounded training program. He focuses on conditioning sequences that make the body move efficiently.
Training Evolution Through the Bond Films
Waterson has adapted Daniel Craig's training routine for each Bond film, taking into account the specific requirements of the role and Craig's age. He notes that as Craig has gotten older, the training process has taken longer.
Read also: How Daniel Craig Got in Bond Shape
- Casino Royale: The training focused on building a big, imposing physique.
- Quantum of Solace: The training focused on cardiovascular and agility-based work.
- Skyfall: The training focused on conditioning sequences that would allow Craig to perform stunts efficiently.
- Spectre: The training focused on maintaining a good base fitness and addressing the specific physical demands of the film, including high-octane scenes and moments where Craig appeared shirtless.
- No Time To Die: The training focused on agility, movement, and natural body movements.
Recovery and Nutrition
In addition to his workout routine and diet plan, Daniel Craig also focuses on recovery and nutrition. He consumes a plant-based recovery shake made with nut milk, protein, and greens after workouts. He also takes shots of turmeric root juice, which is a natural anti-inflammatory, and probiotic shots to bolster his immunity.
Key Takeaways
- Diet: Focus on lean proteins, complex carbohydrates, and healthy fats. Eliminate junk food and limit alcohol consumption.
- Workout: Engage in intense bodybuilding exercises for five days a week, followed by cardio and stretching on the weekends.
- Consistency: Stick to the routine and be patient. It takes time and effort to achieve the physique of James Bond.
- Professional Guidance: Consider working with a personal trainer who can help you design a workout routine that is tailored to your individual needs and goals.
- Listen to Your Body: Pay attention to your body and take rest days when needed. Avoid overtraining, which can lead to injuries.