Rick Ross, known for his confident persona, faced a turning point when his health faltered. His journey, marked by significant weight loss, reflects a commitment to well-being and a shift in priorities. From a health scare to a sustainable lifestyle, Ross's transformation serves as an inspiration.
The Wake-Up Call: Seizures and Self-Reflection
In 2011, Rick Ross experienced two seizures within six hours, one of which occurred mid-flight, necessitating an emergency landing. This health scare served as a catalyst for change. As Ross stated, he began to spend more time looking at himself, taking care of himself, and investing in himself. He realized the need to change his diet and sleeping habits.
RossFit: The Workout Regimen
Ross began working with a Reebok trainer and developed a CrossFit-inspired workout he called “RossFit.” His routine includes a warm-up jog followed by five exercise stations such as deadlifts and pushups. He trains for 30 minutes, four days a week.
Gradual Dietary Changes
Ross didn’t cut everything out at once. He knew that quitting all the foods he loved would only backfire, so he made gradual changes instead. Ross did not eliminate fast food entirely. “My advice for anyone looking to lose weight is to not make it feel like a job,” he said. While he once weighed 350 pounds, the rapper has completely transformed his physique, dropping (and keeping off) an impressive 75 pounds over the past couple years. In a new interview with Men’s Health, the rapper-turned-entrepreneur credits his weight loss to adjusting his diet, but also shares that he doesn’t omit indulging in Wingstop, the Texas-based chain restaurant he’s famously invested in. With that transformation came eliminating some previously bad eating habits, like steaks at all hours of the day and trips to Wing Stop for a 10-piece lemon pepper wing special. While those are now treated as personal rewards, Ross also found the best way to stay on his health journey was to meal prep the day before consumption, especially while performing on the road. “If you invest a little time into it, it won’t be as difficult versus you getting up, flying out, landing and wondering what to eat,” he explains about his new philosophy. “You’re always going to come up short, straight up.”
Prioritizing Sleep and Overall Well-being
Sleep became a priority as well. As one of the biggest rappers in music, Rick Ross is always hustling. But it’s not just in the recording studio where he’s busy perfecting his craft (his newest music video, "Pinned to the Cross" from his upcoming album Richer Than I Ever Been, just came out)-he’s also working on perfecting his health. Standing in the kitchen of his expansive Miami home, the rapper took Men’s Health on a tour of his gym and fridge to give an inside look on how he’s keeping in shape. The first thing he notes is he always has Pellegrino, Aquafina, Perrier and CTRL protein shakes floating in any of his three fridges (yes, you read that right). While he begins his day with a glass of rosé wine and an egg omelette with sausage, he’s also adamant with staying on track.
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Maintaining the Transformation
By 2025, Ross has maintained a weight loss of at least 75 pounds. Some estimates place the total closer to 100. He continues to train, eat intentionally, and speak publicly about the importance of health. After eating his breakfast, it’s a little trip to Ross’ massive home gym, RossFit. While he tries to get a workout every day, he feels satisfied if he can get something done 3-4 days a week. He also reveals his very simple goal for putting in all the exercise: his family. “My fitness goal is just staying alive, staying healthy, watching my kids grow up,” he explains. “Other than that, I’m already a sex symbol.” While Ross knows how working out is primarily about looking good for his fans, he does note that being in shape helps him out with stamina in the middle of performances as well. "Traveling is exercise, being on the stage is exercise,” he says. “I gotta be in shape and deliver what’s really in my heart."
The Broader Impact: Inspiration and Motivation
Rick Ross, who was once notorious for his confidence in his larger size, is now being celebrated as inspiration for all of us. “I’m happy,” Ross shares in the interview, which is evident in the accompanying snapshot of him bearing a full toothy grin while on a run.
A Journey of Progress, Not Perfection
Ross’s journey began with fear and moved through trial and error. He didn’t set out to meet a goal on the scale. He focused on building a routine that felt possible.
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