Justin Bieber, a name synonymous with global pop stardom, has undergone a significant transformation over the years, not just in his music but also in his physique. From a teen sensation to a matured artist, Bieber's journey has been marked by evolving fitness and dietary habits. This article delves into the details of Justin Bieber's diet and workout routine, drawing from various sources, including insights from his trainers, interviews, and social media posts.
The Bieber Transformation: A Focus on Aesthetics and Strength
As a celebrity, Justin Bieber exists in a realm few experience, achieving immense wealth and fame at a young age. His fitness journey reflects this unique position, with a focus on aesthetics and overall well-being.
Initially, the goal was to add size to Bieber's frame. Personal trainer Patrick Nilsson noted that Bieber weighed around 120 pounds when they started and aimed to add at least 20 pounds. Nilsson built a workout center inside Bieber’s Southern California home, where the two focus on sculpting Bieber’s body.
The Guiding Hand of Patrick Nilsson
Patrick Nilsson of Orange Gym Rats in L.A. played a crucial role in shaping Bieber's physique. Nilsson, who holds a bachelor's degree in kinesiology, began training Bieber after being connected through the pop star’s manager. Bieber was Nilsson’s first celebrity client. Nilsson emphasized that their workouts were primarily "for aesthetics." According to Nilsson, “Justin was about 120 pounds when we started,” said personal trainer Patrick Nilsson. “I want to put at least 20 more pounds on him.”
Nilsson's approach involved a structured workout plan, typically five times a week for about 40 minutes per session. They target mainly what Nilsson describes as “meat and potato exercises,” involving compound movements which train more than one muscle group at a time. Bieber generally performs 12 total sets per body part, four sets per exercise, with 8-12 (sometimes 12-15) repetitions per set.
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The Workout Regimen: A Blend of Strength and Definition
Bieber's workout routine, as revealed by Nilsson, incorporates a three-day body-part split:
- Back and Triceps: This includes exercises like wide-grip pullups with lying triceps extensions, wide-grip rows with cable pushdowns, and dumbbell rows with pushups.
- Chest and Biceps: This focuses on exercises like barbell flat and incline bench presses, burnout flys and push-ups, with biceps exercises in-between each chest routine.
- Legs and Shoulders: While initially less emphasized, leg training includes plyometrics, a leg press, and lunges. Nilsson expressed a desire to eventually incorporate deadlifts into Bieber’s routine. For his shoulders, Bieber executes a barbell or dumbbell military press, dumbbell lateral raises and reverse flys.
Nilsson pairs antagonist muscles-those that don’t work together-in supersets. They typically do 3 to 4 sets of 8 to 12 reps of each exercise, which means 9 to 12 sets per muscle group per workout.
A More Detailed Look at the Upper Body Routine
Based on training videos and Instagram photos, a more detailed upper body workout routine emerges:
- Pull Ups: 5 sets of 5 reps. Bieber and his trainers consider pull-ups to be a cornerstone exercise for upper body strength and development, targeting the biceps, back muscles, and abs.
- Dumbbell Shoulder Press: 3 sets of 5-8 reps. This exercise is crucial for building size and strength in the shoulders, particularly the middle deltoids, while also engaging the upper chest, traps, and triceps.
- Push Ups: 3 sets of 15 reps. Bieber incorporates push-ups as a fundamental exercise for chest and triceps development, also engaging the abs for core stability.
- Bicep Curls: 3 sets of 10 reps. To sculpt defined biceps, Bieber performs bicep curls using both barbells and dumbbells, with dumbbells being the preferred tool.
- Ab-Wheel Rollouts: 3 sets of 5-10 reps. This challenging exercise targets the abs, with Bieber progressing from knee rollouts to full ab-wheel rollouts for advanced core strength.
- L-sit Kicks: 3 sets of 10 reps. Bieber integrates L-sit kicks to further challenge his abs and hip flexors, demonstrating his commitment to bodyweight fitness.
Rest periods of 1-3 minutes are recommended between sets, and the workout can be performed 2-5 times per week, with 3 times per week being ideal for beginners.
Leg Training: A Focus on Plyometrics and Strength
While Bieber’s initial focus was on upper body development, leg training was not neglected. Nilsson incorporated plyometrics, leg presses, and lunges into the routine. Plyometrics help improve explosive power and athletic performance, while leg presses and lunges build strength and muscle mass in the legs.
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Core Training: Sculpting the Six-Pack
Abdominal core training is essential for achieving a chiseled six-pack look. Bieber’s favorite exercise is Roman Chair leg raises, combined with front/side crunches and twisting leg raises. These exercises target various abdominal muscles, contributing to a well-defined core.
The Diet: Fueling the Machine
While the workout routine is crucial, Bieber's dietary habits play a significant role in his overall physique and performance.
Hailey Bieber's Influence: A Shift Towards Healthier Eating
Justin's wife, Hailey Bieber, has significantly influenced his dietary choices. In 2020, he discovered a gluten allergy and had to eliminate it from his diet.
Justin loves a filling, well-rounded breakfast in the morning. Especially when he has a performance that night, he’s got to start his day off energized. According to US Magazine, the “Hold On” singer posted his breakfast on his Instagram story: eggs, avocado, bacon, and gluten-free bread. The Canadian star also sips on a cup of coffee from the Canadian chain Tim Hortons.
Sample Meals and Snacks
- Breakfast: Eggs, avocado, bacon, and gluten-free bread, paired with a cup of coffee from Tim Hortons.
- Lunch: Avocado toast on gluten-free bread has become a go-to option.
- Dinner: Sushi is a frequent choice, including a mix of rolls and sashimi like salmon, whitefish, and tuna.
- Snacks: Despite a focus on healthy eating, Bieber indulges in cheat snacks like donut holes, specifically Timbiebs, a collaboration with Tim Hortons.
The Importance of a Balanced Diet
A good diet, according to Bieber's approach, includes:
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- Adequate water intake.
- Plenty of healthy vegetables and fruits.
- Avoiding sugar, candy, and junk food.
- Adequate protein intake (preferably 2 grams per kilogram of bodyweight).
Expert Opinions and Considerations
While Bieber's routine has yielded noticeable results, it's essential to consider expert opinions on program design and long-term strategy.
Bryan Krahn, a veteran in the bodybuilding industry, emphasizes the importance of balanced and frequent lower-body work. Brad Schoenfeld, Ph.D., focuses on the overall, long-term training strategy, including an overreaching phase followed by a deloading phase.
Schoenfeld suggests a balanced workout routine with three or four workouts a week, incorporating both upper- and lower-body exercises. He recommends a variety of rep ranges to allow a mix of heavy, moderate, and light weights.
Beyond the Gym: An Active Lifestyle
In addition to structured workouts, Bieber maintains an active lifestyle by playing basketball and practicing boxing with his mentor, Floyd Mayweather. These activities contribute to his overall fitness and provide a fun and engaging way to stay in shape.