Kendrick Lamar, the Grammy-winning rapper known for his complex lyricism and thought-provoking music, has also garnered attention for his physical transformation and dedication to fitness. While details of his exact routine remain private, glimpses into his lifestyle reveal a commitment to running, a high-protein diet, and a holistic approach to well-being.
The Importance of Physical and Mental Health
Lamar's journey highlights the interconnection between physical and mental health. He has spoken about the importance of addressing both aspects for overall well-being. In an interview, Kendrick shared, “My music is my therapy, but so is the work I put in at the gym, the food I eat, the way I take care of my mind and body. It’s all connected.”
Running as a Spiritual and Physical Practice
Running plays a significant role in Lamar's routine. He revealed to SZA in Harper's Bazaar that he runs every morning. For Lamar, running is more than just a physical exercise; it's a spiritual practice. He described it as a "moving meditation" that helps him connect with his thoughts and find clarity.
"When I started running, that’s where I started to understand. There was this threshold of pain in the spirituality for me," he told SZA. "I remember my shins were aching, and I was like, I got one mile to go. Then I get whispers and downloads and start talking about shit that I want to know about. And next thing I’m three miles in, four miles in. I wake up and do that shit every day.”
Lindsey Clayton, a certified group fitness trainer and run coach, explains that consistent running can build stamina and improve breath control, essential for any performer. Regular running increases cardio endurance and oxygen consumption over time. She suggests incorporating strength training to boost power and agility, which can help muscles handle the demands of a performance.
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James McMillian, NASM-CPT, Tone House Director of Innovation, adds that regular exercise is a powerful stress reducer. It releases endorphins that decrease anxiety and elevate mood, making performers feel more relaxed and confident. Exercise enhances focus and mental clarity, enabling them to concentrate on their routines. It also improves the mind-body connection, allowing for greater movement awareness and expression when performing.
High-Protein Diet: Fueling the Machine
Lamar's dedication to fitness is evident in his diet. He reportedly consumes 150 grams of protein daily. This high-protein intake likely supports his workouts and helps with muscle recovery. While the specific details of his diet are not public, it is known that he focuses on clean, nourishing foods to fuel his body.
Weight Loss Journey: More Than Just Physical
Kendrick Lamar's weight loss journey is a testament to personal growth, mental fortitude, and the power of self-care. His commitment to health has not only reshaped his body, but it has also transformed his perspective on life, art, and success. For Kendrick, it’s not about reaching a specific weight-it’s about the journey of self-improvement and the relentless pursuit of balance.
In a span of just a few months, Kendrick Lamar went from weighing 180 pounds to a much leaner 140. So, what did this weight loss journey look like for him? It wasn’t just about hitting the gym or following a strict diet. Kendrick focused on a holistic approach to his health-mental clarity, physical training, and personal growth. One of the most significant changes he made was in his diet. He switched to a clean, high-protein routine, focusing on meals that would nourish his body and fuel his intense training sessions.
Preparing for Performances: Lessons from Taylor Swift
As Taylor Swift’s Eras Tour workout has shown, prepping for musical performances now includes more than simply rehearsing songs and choreography-you’ve got to train your entire body for the demands of the stage. Swift’s preparation, as we learned in her Time Person of the Year interview, included singing-fueled, multihour treadmill sessions to power her through her three-hour shows.
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Clayton, who used to be a performer herself, would often prep for showtime by singing while running on a treadmill. “It’s going to feel terrible in the moment, but the body’s ability to endure and not feel gassed at the end of it will get better over time,” she says. What’s more, “running while singing during warm-up exercises prepares the voice and helps prevent strain,” James McMillian, NASM-CPT, Tone House Director of Innovation who trains performers like Jack Harlow and French Montana when they are in New York City, tells SELF.
Glimpses into Lamar's Workout Routine
While Lamar is private about his exact workout routine, he has shared glimpses into his activities. A video posted on his Instagram account showed him doing pull-ups.
Mental Benefits of Exercise
Beyond the physical benefits, exercise offers significant mental advantages. McMillian says that regular exercise can improve the mind-body connection, allowing for greater movement awareness and expression when performing. Regular activity levels can also bolster sleep quality, which can improve focus during performances.
Daily runs, such as Lamar’s, can be considered a “moving meditation,” says Clayton, something to help center him and focus on the job-the show-ahead. “Movement can help you get yourself out of your head and into your body. There are nerves associated with your performance, even if you are a superstar and you do it all day every day,” she says. “Being able to move your body gets you out of a state of nervousness or anxiety and gets you back into focusing on your breath and coming back into being grounded.”
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