Jennifer Lawrence is known for her no-nonsense attitude towards health and fitness. She avoids restrictive diets and focuses on a balanced approach that combines exercise with enjoying her favorite foods. Her philosophy revolves around working hard in the gym to maintain her desired physique while avoiding the deprivation associated with strict dieting.
Jennifer Lawrence's Stance on Dieting
Lawrence is vocal about her dislike for dieting. She believes that restricting food intake can negatively impact her energy levels and ability to work effectively. As she told Glamour, "You can't work when you're hungry, you know?" She prefers to indulge in her cravings and compensate with exercise, rather than completely depriving herself. "I don’t like when people say, 'I only do this or eat this,' Because I eat. I’m not very strict with my diet: If I want a piece of pizza, I eat a piece of pizza."
The Influence of Dalton Wong
A significant influence on Lawrence's fitness journey has been her trainer, Dalton Wong. She credits Wong with transforming her approach to health and fitness, emphasizing the importance of a balanced lifestyle rather than restrictive dieting. She even contributed to the foreword of Wong’s book, The Feelgood Plan, writing: ‘[Dalton Wong] changed my body for that movie but gave me the skills to change my life. I could never live on a "diet." Dalton taught me how to eat, move, and live a delicious but healthy life. I will always thank him for that.’
Wong's approach focuses on incorporating healthy habits into everyday life, including mindful eating, regular exercise, and stress management. He emphasizes the importance of whole foods and portion control, rather than eliminating entire food groups.
Workout Routine
Lawrence's workout routine is varied and tailored to her specific needs and roles. She incorporates a combination of strength training, HIIT (high-intensity interval training), and yoga to maintain her fitness.
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Strength Training
Strength training is a key component of Lawrence's workout routine. She focuses on building muscle strength and overall fitness. For her role as Mystique in X-Men: First Class, her exercise regimen at the time included training for 10-12 hours a day, comprising posture exercises, full-body circuit training, push-ups, pull-ups, press-ups, and splits. This left little room for J-Law to incorporate cardio into her routine too.
HIIT Circuits
Lawrence incorporates short bursts of HIIT circuits into her routine. These workouts involve alternating between intense bursts of exercise and brief recovery periods. HIIT workouts are effective for burning calories, improving cardiovascular fitness, and building muscle. During the time she worked on the film, she would often incorporate regular bursts of HIIT circuits (15-minute-long) on the film’s set. Lawrence doesn’t feel the need to practice cardiovascular exercise separately as her HIIT workouts incorporate many sprints and aerobic exercises to help increase her heart rate.
Posture Exercises
Posture exercises are an essential part of Lawrence's training regimen, particularly when preparing for roles like her role in Red Sparrow. These exercises help improve alignment, reduce muscle imbalances, and prevent injuries. Wong previously shared that posture was a focus during his time working with Jen, telling Byrdie: ‘There is no point spending hours in the gym if you’re not going to work on improving your posture.’
Yoga and Breathing
Yoga and breathwork are incorporated into Lawrence's routine to enhance flexibility, promote relaxation, and improve mind-body connection. She also practices diaphragmatic ujjayi breathing before bedtime - something Wong refers to as ‘beditat-ing’ - to improve her lung health and sleep quality.
Workouts for Specific Roles
Lawrence adapts her workout routine to meet the demands of specific roles. For her role as Katniss Everdeen in The Hunger Games, she focused on cardio-based activities like sprints, stationary bike rides, archery, rock climbing, and tree climbing. She warmed up for 10 minutes before 20 minutes of a high-intensity workout.
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To prepare for her role as an ex-ballerina in Red Sparrow, she trained with a ballet coach for three months, working six days a week for three hours a day. In addition to dance, he also trained Lawrence for other exercises such as Pilates, cross-training, weight training, and gyrotonics, to help improve her form and get in shape. Through gyrotonics, Lawrence managed to sculpt and strengthen her upper body, whereas she improved her functional strength, breath work, and rhythmic movements through Pilates.
Diet and Nutrition
While Lawrence avoids strict diets, she focuses on making healthy food choices to support her fitness goals. She prioritizes whole, unprocessed foods and snacks to maintain energy levels and prevent cravings.
Healthy Snack Options
Lawrence keeps healthy snacks on hand to avoid unhealthy cravings. Some of her preferred options include:
- Full-fat Greek yogurt
- Dark chocolate
- Hummus with vegetables (carrots, cucumbers, celery)
- Peanut butter-filled celery
- Hard-boiled eggs
- Air-popped popcorn
- Cashews
- Blueberries
- Apple slices with walnut butter
- Coconut milk yogurt
Balanced Meals
Lawrence focuses on balanced meals that include lean protein, complex carbohydrates, and healthy fats. She avoids overly restrictive diets and allows herself to indulge in her favorite foods in moderation.
Key Takeaways from Jennifer Lawrence's Fitness Approach
- Avoid restrictive diets: Focus on a balanced approach that incorporates healthy food choices and regular exercise.
- Find a trainer who understands your needs: Work with a trainer who can create a personalized workout plan that aligns with your goals and lifestyle.
- Incorporate a variety of exercises: Include strength training, cardio, and flexibility exercises to achieve overall fitness.
- Listen to your body: Pay attention to your body's signals and adjust your training and diet accordingly.
- Be consistent: Consistency is key to achieving and maintaining fitness goals.
- Enjoy the process: Find activities that you enjoy and make exercise a part of your lifestyle.
- Don't be afraid to indulge: Allow yourself to enjoy your favorite foods in moderation.
- Focus on posture: Incorporate posture exercises into your routine to improve alignment and prevent injuries.
- Short workouts can be effective: Short, intense workouts can be just as effective as longer sessions.
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