Justin Timberlake, the acclaimed singer, actor, and entertainer, has long been admired for his talent and physique. His dedication to fitness and a healthy lifestyle is evident in his well-proportioned physique and energetic performances. This article delves into the details of Justin Timberlake's diet and workout routines, exploring how he maintains his impressive form.
Timberlake's Approach to Fitness
Timberlake's fitness philosophy revolves around consistency, variety, and a balanced approach to diet and exercise. He doesn't believe in working out every day, typically hitting the gym 4-5 times a week. He's a fan of outdoor activities like dancing and sports, incorporating them into his routine for a fun way to stay active. Cardio also plays a role in burning extra fat and maintaining a lean physique.
Workout Principles
- Consistency is Key: Timberlake trains consistently year-round, maintaining an intense focus and putting in the necessary effort to achieve his goals.
- Variety is Essential: He incorporates a variety of exercises and activities, including gym workouts, dancing, and sports, to work different muscle groups and prevent boredom.
- Balance is Important: Timberlake balances his workouts with a healthy diet and sufficient rest to optimize his results.
Detailed Workout Routine
Timberlake's workout routine is comprehensive, targeting various muscle groups throughout the week. Here's a breakdown of his typical weekly schedule:
Monday: Chest and Triceps
This workout focuses on building upper body strength and definition.
- Bench press (3 sets, 12-15 reps)
- Dumbbell press (3 sets, 12-15 reps)
- Dumbbell flyes (3 sets, 12-15 reps)
- Cable flyes (3 sets, 12-15 reps)
- Tricep overhead press (3 sets, 12-15 reps)
- Tricep pushdowns (3 sets, 12-15 reps)
- Tricep extension (3 sets, 12-15 reps)
- Dips (3 sets, 12-15 reps)
Tuesday: Full Body Circuit
This routine incorporates bodyweight exercises and kettlebell movements for a full-body burn.
Read also: The Diet and Workout of Justin Jefferson
- Burpees (3 sets, 12-15 reps)
- Squats
- Lunges
- Kettlebell swings
- Kettlebell squats to press
- Plank twister
- High plank to low plank
- Low plank reach
- High plank leg lifts
Wednesday: Back and Biceps
This workout targets the back and biceps for a strong and sculpted upper body.
- Pull-ups (3 sets, 12-15 reps)
- Lat pulldowns (3 sets, 12-15 reps)
- Cable rows (3 sets, 12-15 reps)
- T-bar rows or one-arm dumbbell rows (3 sets, 12-15 reps)
- Deadlift (3 sets, 12-15 reps)
- Bicep curls (3 sets, 12-15 reps)
- Isolation curls (3 sets, 12-15 reps)
- Preacher curls (3 sets, 12-15 reps)
- Hammer curls (3 sets, 12-15 reps)
Thursday: Shoulders and Abs
This routine focuses on building strong shoulders and a defined core.
- Shoulder press (3 sets, 12-15 reps)
- Arnold press
- Lateral raise
- Front raise
- Shrugs
- Crunches
- Reverse crunches
- Leg raises
- Plank
- Low plank shoulder tap
Friday: Legs and Calves
This workout targets the lower body for strength and definition.
- Hack squats (3 sets, 12-15 reps)
- Lunges (3 sets, 12-15 reps)
- Leg press (3 sets, 12-15 reps)
- Leg extension (3 sets, 12-15 reps)
- Curls (3 sets, 12-15 reps)
- Calf raises (3 sets, 12-15 reps)
- Hip thruster (3 sets, 12-15 reps)
- Glute kickback (3 sets, 12-15 reps)
- Thigh abduction (3 sets, 12-15 reps)
Saturday and Sunday: Rest and Recovery
Timberlake prioritizes rest and recovery to allow his body to rebuild and repair.
The Importance of Cardio
To get in great condition for his shirtless scene in Friends With Benefits, Justin Timberlake really had to kick things into high gear. He already had built up a good amount of muscle leading up to the filming of the movie. Now it was time to get that body fat % down into the single digits to reveal crazy muscle tone and six-pack abs. In order to accomplish this Justin cut out junk food and beer while simultaneously performing more cardio. This is the ultimate way to shed fat fast. Cardio has been bashed a lot lately because many of the experts feel it is unnecessary. Their argument is - ‘why not just eat less and not perform the cardio’. Well, the problem with that is that you can only reduce your calories so much until you feel very deprived. In addition, cardio can be performed for several hours per day without overtraining and it’s not uncommon to burn 600+ calories per hour from moderate cardio workouts. If you perform cardio you must watch your diet! Putting in the work in the gym and then stuffing your face in the kitchen is a surefire way to put all that work to waste and probably gain some fat. Although usually this just isn’t the case. I feel that cardio makes it much easier to eat clean. When your putting in the work to exercise and burn calories you really don’t want to put all that hard work to waste by eating empty high-calorie foods such as pizza, chips, fries, cookies and typical high carb processed junk. In addition, exercise is one of the greatest appetite suppressants. This is something that very few people pay attention to. Justin played regular intense games of basketball and other sports to get his physique leaner and more athletic. One of the advantages that intense games of basketball, hockey, football, and soccer have versus regular steady-state cardio is the pacing. The periods of high-intensity exercise boost up your bodies fat-burning hormones shuttling fat cells into your bloodstream to be burned for energy. For the rest of the game, you going to be in an optimal fat-burning state. If you watch your diet and keep the carbs low your body will be an efficient fat-burning machine.
Read also: Inside Justin Thomas's Training Regimen
Landmine Press
The landmine press is safer for most people than a standard free-weight military press, but performed at an overhead angle as Timberlake does in the video means he can target individual shoulder mobility at an eccentric emphasised press.
It might look simple, but the focus for Timberlake actually isn’t on getting the weight up. Rather, the goal is to get the weight up and then slowly lower it with one arm, getting a strong eccentric contraction and getting comfortable with the heavy weight. The reps are kept low, with the focus being time under tension. Bruno explained the exercise as such: “Here he’s doing an eccentric-emphasis landmine press with 120 pounds on the bar, which is seriously strong. None of the pro athletes I train have been able to beat this yet, and I haven’t either, which is actually super annoying because lifting is the one thing I thought I could do better than him. It’s really cool to see a guy in Justin’s position putting forth this type of effort and moving heavy weight because it doesn’t matter who you are, you can’t buy results in the gym. You have to work for it.”
The "Friends With Benefits" Physique
Justin Timberlake built up an incredible physique for his role in Friends With Benefits. In fact, I am willing to bet that come the movie’s release on Friday he is going to have one of the most talked-about physiques in Hollywood. Well, Justin always had defined abs and toned arms but he really stepped it up to get ready for his shirtless scene in Friends With Benefits. Justin put on a respectable amount of muscle while maintaining a low body fat %. As I expected he only added about 8-10 lbs of muscle from his previous state. What made the 8-10 lbs look very impressive is what separates a good workout program from a typical workout program. Justin added the muscle to his upper chest, shoulders, back, and arms. As a result, he looks very masculine with broad shoulders, a slim waist, and proportionate arms and legs. This is the exact look that every guy interested in building muscle should shoot for. NOT the big butt, belly and rounded chest of the typical meathead.
The Importance of Low Body Fat
Many people fail to realize that the key to having great looking defined abs is having an ultra-low body fat percentage. Have you ever watched the show Survivor? Ever notice the survival six-packs that many of the contestants are sporting? Their abs entirely a result of having low body fat. Justin Timberlake, Brad Pitt, Ryan Reynolds, and Cam Gigandet all have very low body fat and that is why their abs look so spectacular. With that being said strengthening your abs is still very important. It’s like the cherry on top of the cake. So if you want magazine-worthy abs you need to build dense, deep and defined abdominals. The most effective way to build dense, deep and defined abs is to perform high tension intense gymnastics style abs workouts. Crunches and abs circuits on the mats do very little to tone your abs.
Diet and Nutrition
Timberlake's diet is a crucial component of his fitness regimen. He focuses on consuming whole, unprocessed foods and staying hydrated.
Read also: From Boy Wonder to Muscular Man
General Principles
- Eat 4-5 meals a day: Timberlake eats multiple meals throughout the day to fuel his body and maintain energy levels.
- Prioritize whole foods: He avoids junk food and focuses on foods rich in fiber and natural minerals.
- Stay hydrated: He drinks plenty of water to stay energized, especially during shows and workouts.
A Typical Day of Eating
- Breakfast: Timberlake often starts his day with two breakfasts. The first might consist of waffles with flax seed and almond butter and one egg scrambled. The second breakfast is typically another egg or a protein shake.
- Lunch: Salad
- Dinner: Salmon and rice
Supplements
Timberlake uses supplements such as vitamins and protein shakes to support his training and overall health.
Timberlake's Weight Loss Journey
In recent years, Timberlake has demonstrated his commitment to fitness by embarking on a weight loss journey. With the help of his trainer, Ben Bruno, he lost over 20 pounds in four months while simultaneously building lean muscle.
The Process
- Sled Pushes and Strength Training: Timberlake's workout regimen included intense sessions with 440-pound sled pushes, exercises designed to burn fat while building muscle.
- Focused Training: Timberlake wasn’t working out every single day. He limited his sessions to four to five days a week, allowing his body to recover. Timberlake’s training focused on areas that would help him build lean muscle without overtraining.
- Diet Adjustments: Timberlake didn’t follow any extreme fad diets; instead, he worked on cleaning up his eating habits. His meals consisted of lean proteins, vegetables, and complex carbohydrates, making sure he wasn’t depriving himself while still getting results.
- Hydration and Rest: Timberlake also emphasized the importance of staying hydrated and getting enough sleep.
The Results
Timberlake dropped from 194 pounds to 170 pounds, shedding 24 pounds in total. He also gained strength, both physically and mentally.
Motivation
Timberlake’s motivation came from a desire to feel healthier and more energized for his family and his career. He stayed motivated by focusing on his mental and emotional well-being, knowing that the physical changes were just one part of the journey.
The Importance of a Strong Mental Game
The hardest part isn’t the workout. The hardest part is getting your mind right,” he reflected. It was during these moments of struggle that Timberlake had to remind himself of why he started in the first place.
Jessica Biel's Influence
Jessica Biel, Timberlake's wife, also plays a role in his healthy lifestyle. They often work out together, engaging in circuit training and other activities. Biel is a proponent of yoga, hiking, and a diet that avoids gluten, wheat, and dairy.
The Importance of Breakfast
The 'Can't Stop The Feeling' singer is conscious about his health choices and starts his day with a delicious yet nutrient-loaded dish. Oftentimes, healthy food turns out to be a bit hard on our taste buds. But, popstar Justin Timberlake swears by a super nutritious breakfast that is packed with all the macronutrients we need to kickstart our mornings. The Cry Me A River singer's unique diet involves not one, but two morning breakfasts that he is quite proud of. He reportedly chooses protein-rich and nutritious foods that steer him away from consuming junk food. More recently, the singer-turned-actor has amped up his fitness regime by putting in some serious work. A part of the credit for his stunning fitness goes to his scrumptious breakfasts every morning, per a report by Bon Appetit. Earlier in 2012, the Grammy winner explained his morning routine which involved intense workouts paired with two breakfast meals. “I train in the mornings and I'll eat two breakfasts,” Timberlake said, adding, “I'll have waffles with flax seed and almond butter and one egg scrambled.” Waffles, though not always healthy, can be made with whole grains and garnished with fresh fruits and yogurt for that extra nutrition. Considering the Prince of Pop’s fitness regime, it is likely that his waffles are made up of healthier ingredients. Flax seeds, meanwhile, are a good source of fiber, omega-3 fatty acids, and other nutrients, per Healthline. He suggested that it is key to load up on protein-rich foods within half an hour to 40 minutes of a workout. Yet, good health is not the only reason for his intense training sessions. Timberlake claimed he is big on food and that remains his purpose when working out. “I mostly work out so I can eat religiously. I'm such a foodie.
The Role of Ben Bruno
In recent years, Timberlake has enlisted the services of Ben Bruno, a famed trainer to the stars. Training everyone from professional athletes, musicians, actors and models, Bruno’s philosophy on training is focused on the fact that every body is different, so every training program needs to be different, too. That’s really it.”Well, he certainly found that in Timberlake, someone known for an incredible work ethic. Just recently, Timberlake took to Instagram to share an exercise crafted by Bruno that has quickly become a staple in his workout routine as he desired to add 15 pounds (approx. 6kg). It’s efficient and effective and got us thinking what else the star does in terms of workout and diet to get his year-long, buff bod.
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