Jean-Claude Van Damme, "The Muscles from Brussels," captivated audiences with his lightning-fast kicks, chiselled physique, and undeniable on-screen presence. For decades he has starred in classic Hollywood action movies like Kickboxer, Universal Soldier and Timecop. His blend of raw athleticism, martial arts mastery, and artistic fluidity set him apart. What's the secret behind his muscles, power, and precision? It wasn't luck or shortcuts; Van Damme built his physique through sweat, discipline, and a relentless drive to push beyond the ordinary. This article delves into the diet and workout regimen that transformed Jean-Claude Van Damme into an action star icon.
Early Influences: Ballet, Karate, and Kickboxing
Van Damme's journey began in Brussels, where he dedicated himself to martial arts training at a young age. At 11 years old, he started training in a traditional style of karate in Belgium. Being the youngest in his dojo, he was pushed to compete with older opponents, which required extra hard work. He eventually competed under his real name, 'Van Varenberg,' and won many competitions.
One of the more surprising aspects of Van Damme’s background is his ballet training. While unconventional for a future action star, ballet taught him control, stretching techniques, and balance-key skills that would enhance his karate black belt training later in life. His ballet work helped with his flexibility training, which, combined with his martial arts, resulted in the iconic splits he would become famous for. He also studied kickboxing techniques, adding layers to his repertoire. By mastering these styles, Van Damme became a unique blend of power, speed, and precision, making his famous fight scenes all the more memorable.
The Van Damme Workout: A Blend of Strength, Flexibility, and Cardio
Van Damme’s Hollywood physique wasn’t just a product of genetics-it was the result of an intense workout regimen that combined weight training, functional strength training, and martial arts training. Unlike many 80s and 90s action heroes who focused on brute strength, Van Damme’s workouts prioritised functional strength, flexibility, and cardio. "I train, for me, very smartly."
Weight Training for Lean Muscle
To build his lean and muscular body, Van Damme relied on an intense weight training program. While his bodyweight exercises were key for endurance, it was his heavy lifting that helped sculpt his physique. Over the years, he learned to train very meticulously and slowly with weights. For example, with bench pressing, he goes down very slow and precise, feels the muscle, and comes back up slow and straight. He elevates his knees almost up to his chest so that his back is not curved at all.
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Flexibility: From Broom to Bamboo
Van Damme wasn't naturally flexible. "I was like a broom that would not bend. Then eventually that broom became a bamboo". He maintained his flexibility through a rigorous stretching routine, which included both dynamic and static stretches. He still does a lot of stretching, particularly yoga, very frequently, not only to keep his body flexible but also because he's a hyper guy, and yoga tends to have a very calming effect. Van Damme’s legendary flexibility came from years of combining ballet and martial arts training.
Cardio and HIIT for Endurance
Van Damme incorporated high-intensity interval training (HIIT) into his routine to build endurance and improve his cardio fitness. Despite the complexity of his roles, Van Damme’s cardio routines remained simple. He often relied on running, skipping, and jumping to maintain his physical endurance. Cardio training is essential to open up the veins so you have great results faster.
Martial Arts Training
Van Damme holds a black belt in karate and trained extensively in kickboxing, Taekwondo, and Muay Thai. He was heavily influenced by martial arts legends like Bruce Lee, adapting his martial arts training for the camera. One of the defining elements of Van Damme’s on-screen persona was his mastery of kicking techniques. The spinning back kick, a move that Van Damme is particularly famous for, was one of his signature moves in both his fight choreography and real-life martial arts bouts. Known for its speed, power, and precision, this kick became a highlight of his famous fight scenes. It wasn’t just about the strength behind it; Van Damme’s execution of the kick was a carefully refined process of training, balance, and control. He developed his kicking techniques through rigorous repetition, often performing hundreds of kicks in a single session. His focus on core strength and agility and coordination enabled him to deliver powerful kicks that were both fast and accurate.
Listening to the Body
Van Damme emphasizes the importance of listening to one's body. He doesn't follow a piece of paper or guidelines for how many sets or reps to do anymore; he just goes by how his body is feeling. Sometimes you think you're tired, but you're really not. The trick is to always go to the gym with the feeling you'll only be there for about 10 minutes or so. Then after working out for about 10 minutes, you'll often realize you're not really all that tired and work out longer. But if your body is still very tired after 10 minutes, you should listen and stop.
The Van Damme Diet: Fueling the Machine
Maintaining lean muscle mass is about more than just training-it’s about nutrition. Van Damme followed a strict diet, focusing on high protein, moderate carbohydrates, and healthy fats. This dedication to nutrition helped Van Damme maintain his chiseled appearance without sacrificing strength or stamina.
Read also: The Hoxsey Diet
General Dietary Philosophy
Van Damme believes that you should eat what makes you feel good. "Not like cream cheese, and cake, and chocolate all the time. But your body knows. After so many years, my body knows what to eat. Believe it or not, I can feel it". He listens to his body and eats more when he's training. "I came to a point where I understand nutrition, the pluses and minuses of it. Because we have so many different types of diets, there's so many different types of ways of eating. Different books with different sequences, and this and that".
Macronutrient Balance
Van Damme followed a high-protein, moderate-carb, and healthy-fat diet to fuel his intense training sessions.
Specific Food Choices
Van Damme says he isn't too much of a meat-eater or fish-eater. He likes a lot of vegetables and pasta and salads and hummus. It’s also good to add some Omega-3, which you can get via vegetable or fish oil.
Importance of Vegetables
Vegetables are important because all disease starts from the gut. He advises peeling the tomato skin, peach, and apple skins, not just cleaning them.
Meal Frequency
Van Damme eats six, seven, or eight times a day, in small portions. If you eat three times a day, the body will retain like 70% of fat to protect you against starvation. Eating more frequently will change your metabolism, and the body will retain only 30% of fat.
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Indulgences
"If you're eating every hour, and eat well, then you can have a piece of chocolate. Life is short. You should go for chocolate, and go for a good one. If one day you want fries, you can have four or five good fries instead of twenty that taste like shit".
Meat Consumption
Meat is good once a month, maybe. It's important to eat all kinds of food.
Breakfast Habits
Van Damme recommends eating berries in the morning, such as blueberries and strawberries, for their antioxidants and anti-inflammatory properties. He also advises eating the yellow of the egg, two or three, and one white.
Mental Fortitude: The Unseen Muscle
The physical demands of action movie stunts are clear, but the mental fortitude required to maintain such a demanding fitness regimen is equally important. His success as an action star wasn’t only due to his physical abilities. His mental focus in training played a critical role in his ability to overcome challenges, both in life and on screen. Whether preparing for a new role or pushing through injuries, Van Damme’s mindset was built on discipline, perseverance, and an unwavering commitment to his craft. Van Damme also embraced mental conditioning techniques such as meditation and visualisation to maintain focus and clarity, especially during high-stakes action movie stunts or when facing challenges in his personal life. Van Damme credits his martial arts background for instilling mental toughness, focus, and discipline.
Adapting the Training for Different Roles
Van Damme’s fitness routine for actors was not one-size-fits-all. Each role required unique training approaches to ensure his body was suited for the specific demands of his character. For Bloodsport and Kickboxer, Van Damme’s workouts were particularly intense, with a rigorous combination of strength and conditioning, cardio fitness, and martial arts training. These films showcased some of Van Damme’s most iconic work, where his kickboxing techniques and high-flying martial arts training were on full display. When it came to roles like Universal Soldier and Timecop, Van Damme needed to adapt his training once again. These sci-fi action films required not only physical strength but also the ability to perform complex stunts, often involving wires or other special effects technology.
Performing His Own Stunts
One of the aspects of Van Damme’s career that truly set him apart was his willingness to perform his own action movie stunts. Van Damme’s ability to perform his own stunts was the result of years of meticulous strength and conditioning and martial arts training. Whether jumping from heights or delivering a perfectly timed kick, his physical preparation for roles meant he was always ready for whatever the scene demanded. Performing your own stunts is no small feat, and for Van Damme, the risks were high. From minor injuries to near misses, the dangers of performing these scenes were real. But for Van Damme, the reward-bringing unparalleled realism to his films-was worth the risk.
Training in Later Years
Even as Van Damme entered his 40s and 50s, he continued to maintain his Hollywood physique and martial arts mastery. Van Damme’s workout in his later years was still intense, though he shifted more towards functional strength training and core strength. These techniques helped him stay strong while avoiding the risk of injury. He also focused more on workout recovery, incorporating more stretching, yoga, and meditation into his routine. Van Damme stayed relevant in Hollywood by continuing to evolve his training. He remained dedicated to his martial arts drills and weight training program, adapting them as needed to suit his changing body while keeping his physical endurance and flexibility training intact. In his later years, Van Damme shifted towards functional strength and recovery-focused workouts, incorporating more yoga, stretching, and mobility exercises.
Lessons from the Muscles from Brussels
For those inspired by the Jean Claude Van Damme workout, his dedication to training offers valuable lessons for any aspiring martial artist or fitness enthusiast. Van Damme’s journey is a testament to what can be achieved through consistent training, both mentally and physically. Incorporating elements of the Jean Claude Van Damme workout into your own routine can help you achieve your fitness goals. Whether it’s focusing on high-intensity interval training (HIIT) for cardio, building core strength through functional exercises, or working on your flexibility through regular stretching techniques, Van Damme’s approach to fitness provides a roadmap for success.