Keegan Bradley, a six-time PGA Tour winner, realized the need for a change in his fitness routine during the BMW Championship. Feeling unlike his younger self and recognizing that he wasn’t in the shape required to play his best golf, Bradley consulted with Dr. Joshua Levitt, a nutritional expert, and embarked on a journey that led to a significant transformation. This article delves into the details of Keegan Bradley's diet and workout regimen, which helped him shed 30 pounds in less than five months and elevate his golf game.
The Meat-Heavy Diet
The cornerstone of Bradley’s transformation was a meat-heavy diet, based on the principle: "If it walks, swims or flies, Keegan Bradley is allowed to eat it." This approach drastically altered his food intake, focusing primarily on animal protein sources.
Key Components of the Diet
- Grass-fed Meat: Bradley emphasized the importance of consuming grass-fed meat, including options like chicken, ground beef, and steak.
- Fruit: In addition to meat, Bradley incorporated fruit into his diet.
- Eggs: Eggs were a staple in his morning meals.
- No Vegetables: Surprisingly, vegetables were excluded from his diet.
- Limited Seasoning: Condiments, sides, and starches were strictly off-limits. He restricted himself to salt, pepper, and hot sauce for seasoning.
Bradley also eliminated sugary drinks like soda and Gatorade from his diet.
The Cardio-Focused Workout
In conjunction with his dietary changes, Bradley transitioned his workouts to focus almost solely on cardio exercises.
Emphasis on Cardio
- Stationary Bike: He incorporated stationary bike workouts into his routine.
- Elliptical Training: Elliptical training was another key component of his cardio regimen.
- Limited Weight Training: Bradley steered clear of heavy weight training, opting for lighter exercises.
Motivation and Results
Bradley’s motivation for adopting this rigorous diet and workout regimen stemmed from his desire to feel leaner and play his best golf. He drew a parallel to his early days on tour when he felt more agile and in better control of his swing.
Read also: Workout Routine of Michelle Keegan
Positive Changes
- Weight Loss: Bradley successfully shed 30 pounds in less than five months, dropping from 220 pounds to 190 pounds.
- Improved Golf Performance: He noticed positive changes in his golf game, including a win at the Zozo Championship and consistent top-25 finishes.
- Increased Energy Levels: Bradley reported feeling more energetic and less fatigued on the course.
Mental Fortitude
Bradley acknowledged the difficulty of adhering to such a restrictive diet, particularly when cravings for foods like pizza and pasta arose. However, he maintained his commitment by reminding himself that it was part of the journey and process.
Maintaining the Transformation
Even after achieving his initial weight loss goals, Bradley remains committed to maintaining his transformed physique and performance.
Modified Diet
He has slightly modified his carnivore diet, primarily because he no longer seeks to lose additional weight.
Focus on Feel
Bradley prioritizes feeling good on the course over bulking up or conforming to conventional fitness advice. He believes that being lean allows him to play his best golf.
The Broader Context of Fitness in Golf
While golf may not be perceived as the most fitness-oriented sport, professional golfers recognize the importance of physical conditioning for optimal performance and longevity.
Read also: Diet and Training: Bradley Martyn's Approach
Physical Demands of Golf
The physical toll of walking 18 holes day after day can accumulate quickly. Without proper care for the body, a golfer's swing can break down, leading to decreased performance and potential injuries.
Diverse Approaches to Fitness
Professional golfers employ various fitness strategies to maintain their bodies and enhance their game. Some focus on stretching and mobility exercises, while others prioritize bulking up and increasing durability.
A Pro's Perspective on Tournament Week: Billy Horschel's Routine
To provide further insight into the life and routine of a professional golfer, let's examine the typical week of Billy Horschel, a seasoned PGA Tour player.
Monday: Arrival and Rest
Horschel typically flies into town on Mondays, unless he's coming from another tournament or traveling a long distance. This day is primarily for rest and catching up on personal matters.
Tuesday: Practice Round and Preparation
Horschel usually plays a practice round with another player, often engaging in friendly competitions to sharpen their game. He also dedicates time to hitting balls, putting, and receiving treatment from his physio.
Read also: How Bradley Cooper Gained 40 Pounds
Wednesday: Pro-Am and Continued Practice
Wednesdays are pro-am days, which involve playing with amateur golfers. Horschel maintains his routine of practicing before and after the round.
Thursday-Sunday: Tournament Rounds
During tournament rounds, Horschel follows a consistent routine that includes waking up early, warming up thoroughly, and practicing after each round.
The Importance of Routine
Horschel emphasizes the importance of routine for professional golfers, noting that the best players in the world are relentless in their adherence to their routines.
Fitness and Warm-Up
Fitness plays a crucial role in Horschel's preparation. He dedicates time to gym workouts focused on core strengthening, flexibility, and loosening muscles. He also has a longer warm-up routine than most players.
Diet and Nutrition
Horschel's breakfast typically consists of orange juice, oatmeal, yogurt, granola, fruit, a banana, and toast with peanut butter.
Mental Well-being
Horschel recognizes the importance of mental well-being and allocates time for relaxation, watching TV, and connecting with family. He also limits his use of social media to minimize distractions.