James Harden, a 10-time All-Star, has been a dominant force in the NBA for over a decade. His time with the Houston Rockets was marked by exceptional durability, playing 613 out of 646 games across nine seasons. However, after being traded to the Brooklyn Nets, Harden faced challenges, including a right hamstring injury that sidelined him for 18 straight games during the 2020-21 season. This setback, potentially linked to excess weight, prompted Harden to prioritize his health and fitness.
The Turning Point: From Injury to Transformation
On February 10, 2022, Harden was traded to the Sixers. He jokingly said he lost 100 pounds after struggling with injuries. This marked a turning point in his career as he committed to a stricter diet and rigorous workout regimen. Harden openly admitted, “This last year-and-a-half, I really wasn’t healthy enough to put the proper work in like I’m used to. This summer was huge for me in that aspect.” His primary goal was to recapture the physique he possessed during his three-time scoring champion days with the Houston Rockets.
Harden’s transformation was well-documented through social media, where he shared his workouts and open runs. Fans cheered the 6-foot-5, 220-pound basketball star. When asked about his weight loss, Harden commented, “At this point, it’s dieting, it’s proper rest, and then gaining more muscle mass, which I’ve always had.”
The Three Pillars of Harden's Weight Loss Strategy
Harden's approach to weight loss and improved performance centered around three key pillars: diet, exercise to build mass, and sleep patterns.
1. Diet: Fueling Performance and Recovery
Harden emphasized that a proper diet was the cornerstone of his weight loss journey. The best programs for weight loss allow some flexibility in the diet, especially when it comes to athletes who need to balance weight control with increase muscle mass. An athlete needs enough protein for muscle growth, carbohydrates for constant energy, as well as micronutrients, like vitamins and minerals, to maintain bodily functions. Any athlete, amateur or professional, must take control of their diet in order to lose weight and eat with the purpose of building muscle mass, training and recovery.
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In an interview with Sports Illustrated, James Harden shared that to him, "Nutrition means everything. Now I know you have to make sure you’re putting the right things in your body so your career can last as long as possible.”
Harden prefers fish as his primary source of protein, with Seabass and Halibut being his favorites. As a post-game meal, he usually opts for fish, rice, and mixed vegetables. He ensures to add Omega-3 fatty acids to his diet to help him recover. However, when it comes to celebrating a big win, he might indulge in a steak or some mac and cheese.
Additionally, he is also a big fan of smoothies. In the interview with Sports Illustrated, he shared, “The one thing I can make is smoothies -- you just throw it in the blender. Sometimes I go healthy with the greens like kale and the other nasty stuff, but sometimes I just go with the fruit. It depends on the way I feel that day.”
2. Exercise to Build Mass: Strength and Endurance
Harden believes that his goal of gaining more muscle mass has played a big role in helping him lose 100 pounds, and he is right! Generally speaking, any kind of exercise is beneficial to a weight loss program, but exercising to build muscle mass is even more effective. One way to do this is to lift weights as it helps build muscle through resistance training, wherein you make your muscles work against the weight of the object. If you don’t have weights, you could still build mass with high-intensity interval training or HIIT. These workouts are a combination of strength and endurance combined into one routine, so you get a two-in-one type of training. A typical HIIT workout may be a combination of push-ups, burpees, lunge jumps, or squats, among others. Whether it’s weight lifting, or HIIT workouts, exercising to build muscle mass can help you lose weight faster.
James Harden has been training with Paul Fabritz for a long time. In an interview with Men's Health, Fabritz delved deep into what Harden's fitness routine looks like. He shared, “He plays 82 plus games every year. We gotta keep him durable, resilient and healthy. But, he’s also competing for the MVP each year - so it’s not just about health - it’s also about explosiveness..it’s about his movements on the court. So I’m going to take you through a typical workout. Let’s do it.” He also added, "We've got to work hard, we've got to work smart, we've got to work consistently. Take care of your nutrition, take care of your sleep, you're going to see some good results."When it comes to the workout, it includes a dynamic warm-up, stability drills and core activation before he begins the workout. Priority is also given to stretching and recovery.
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3. Sleep Patterns: Recovery and Performance Enhancement
According to Harden, getting adequate rest was one of his secrets to losing 100 pounds. The 76ers star is right on target as recent studies have shown there is a direct correlation between sleep and muscle recovery. Sleep can help accelerate muscle recovery through protein synthesis and human growth hormone release. Therefore, if an athlete wants their muscles to recover faster, they need a good night’s rest, ideally between 7 to 9 hours per night. Plus, when athletes get enough sleep, their mood, energy, and performance levels all increase.
Adapting to the Aging Process
Harden is aware of the necessity to alter his approach as he ages, set to embark on his 14th season at age 33 once the year begins in October (his birthday is next month). Recently, he spoke with Adrienne Faurote of Haute Time and dished on a number of topics, including how he’s using the summer to tweak his diet in hopes of regaining his elite form on the court.
“I’ve got to be cautious of what I eat, because as you get older, your metabolism slows down. It sucks honestly, because I love to eat and I don’t want to be having to watch how many calories I intake,” he said. “I don’t shred fat as fast as I used to, so I have to work extra hard, especially in the summertime. In the summertime, I just want to be free; I want to eat, sip wine, and do whatever I want to do."
And it’s still [early summer], so I don’t want to be going crazy working out now, but I am going into year 14, so I’ve got to be cautious as far as hitting my peak - when I’m supposed to be in my stride - going into the season.”
Harden touches on an array of other subjects, both related to basketball and unrelated to basketball. He mentioned how this summer, he’s primarily focused on being in the best shape possible and “making sure my body feels good.” However, he noted the offseason is also a time to recharge and “sometimes, you want to have a little fun.” Yet ultimately, “there is a goal, and to get there, you have to put the work in.”
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Inspiration for All Athletes
For professional and novice players alike, excess weight may lead to sports-related injuries. Losing that excess weight can help avoid setbacks caused by injuries and their consequences. Let’s be inspired by healthy Sixers who have overcome this, just like James Harden. Follow what he’s done, and you can lose weight and become the best version of yourself on the court.
Players of any sport and of all levels can suffer from injury and excess weight. But an injury is just a temporary setback, and so is weight gain if you’re determined enough to make the necessary changes.