Will Smith, a Hollywood icon, has consistently captivated audiences with his charismatic performances and his dedication to transforming his physique for a variety of roles. From his early days in "The Fresh Prince of Bel-Air" to his more recent roles, Smith has demonstrated a commitment to physical fitness that has inspired many.
Smith's Fitness Journey: A Timeline
Smith's fitness journey has been marked by periods of intense training and fluctuating body weight. In May 2021, he shared a shirtless photo, admitting he was in the "worst shape" of his life. This was after gaining weight, or getting "thicky-woo-woo" in his words, to play Venus and Serena Williams' father in the movie "King Richard," followed by the lockdown.
Determined to change, Smith embarked on a mission to get fit, documenting his progress on social media. He launched his athleisure clothing line, Bel-Air Athletics, and began working with trainer Aaron Ferguson to learn how to train safely in his fifties. Smith found that the cameras acted as his sponsor. Knowing the world would see his progress kept him accountable.
His goal was to lose 20 pounds in 20 weeks, Smith trained with NFL quarterback Tua Tagovailoa and inspired friends like Dr. Dre, Anthony Anderson, and Marlon Wayans to join him in the "Big Willie Challenge."
After losing 30 pounds for his role in "Emancipation," Smith is back looking strong and feeling "real confident." He even ran a 5K in 100-degree heat.
Read also: Troubleshooting Carnivore Diet Diarrhea
Smith's Body Transformations for Roles
Smith's dedication to his craft is evident in his willingness to transform his body for different roles.
Hancock
In "Hancock," Smith played an unconventional superhero, demanding a physically imposing figure. He transformed himself, achieving a chiseled, muscular body.
Focus
In "Focus," Smith played a con artist, requiring a lean and toned physique. This complemented his character's charm and confidence.
Ali
Arguably, Smith's most iconic transformation was for his role as Muhammad Ali in the 2001 biopic "Ali". This role required a physical overhaul and an in-depth knowledge of Ali's speaking cadence and physical tics. Smith committed to the role, undergoing intense training to convincingly portray the legendary boxer.
The "Ali" Training Regimen
Darrell Foster, who trained Sugar Ray Leonard, was brought in to train Smith for "Ali." Foster adopted an all-encompassing approach. Workouts began at 6 a.m. with three to five miles of running. Breakfast was at 8 a.m., followed by boxing training at 11 a.m., focusing on fundamentals like balance and speed bags. Weight training took place from 5 p.m. to 7 p.m. This routine was followed six days a week.
Read also: Weight Loss with Ozempic and Cigna
Foster emphasized the importance of balance in training. He focused on muscle strength and endurance, mobility, and flexibility. Smith and Foster trained at high altitudes to improve cardiovascular ability.
Despite being an international movie star, Smith remained humble and coachable. He understood that learning is a continuous process.
Smith's Diet
Aaron Ferguson didn’t babysit Smith when it came to diet. Smith knew what he was doing. He was usually taking in about 3,500 calories, and as long as he hit that goal, it didn’t matter how many meals he took to get it. Usually, he was doing about five. During sessions they would occasionally take a spoonful or two of protein powder from Optimum Nutrition. Smith’s go-to dinner was a grilled chicken breast, with sweet potato and broccoli. He didn’t even touch a carb on Christmas.
Will Smith Inspired Workout
Here is a workout inspired by Will Smith's training for the movie "Ali". It is important to nail the fundamentals first. This will help you understand how your body moves and build aerobic fitness and hand-eye coordination.
- Skipping Rope: 3 sets of 60 seconds with 60 seconds rest.
- Single Arm Kettlebell Swings: 3 sets of 10 reps per arm with 60 seconds rest.
- Reverse Lunge With Knee-Up: 3 sets of 10 reps per leg with 60 seconds rest.
- Plyo Push-Up: 3 sets of 5 reps with 60 seconds rest.
- Box Jump: 3 sets of 10 reps with 60 seconds rest.
Will Smith's Workout Program: "The Best Shape of My Life"
In his YouTube series, "The Best Shape of My Life," Smith documented his journey to lose 20 pounds in 20 weeks. His program combined running and weightlifting. He ran every morning and strength trained four times a week. This combination of cardio and strength training helps burn calories and fat while boosting metabolism and increasing lean muscle mass.
Read also: Dietary Habits of Whip-poor-wills
Smith also worked with a nutritionist and tracked his calories to maintain a 500-calorie deficit per day. This approach aligns with the principle that it takes 3,500 calories to lose one pound of body weight.
Key Components of Smith's Program
- Morning Runs: Running in the morning helps rev up metabolism, burn calories, and improve cardio fitness.
- Weightlifting: Smith's program includes two days of resistance training in a row, followed by a rest day, and then two more days of resistance training.
- Daily Step Goals: Smith aimed for at least 10,000 steps a day.
- Calorie Deficit: Smith maintained a 500-calorie deficit per day to lose weight.
Sample Strength Training Schedule
- Day 1: Strength training Arms and Abs.
- Day 2: Strength training Legs
- Day 3: Rest
- Day 4: Strength training Back and Core
- Day 5: Strength training whatever’s left
- Day 6: Rest. Repeat the cycle.
Smith's Bench Press Pyramid Routine
To improve his bench press, Smith followed a pyramid routine. He did flat or incline bench presses once a week. He warmed up with three sets of 10 repetitions, increasing the weight with each set, but staying below 70 percent of his one-rep max. Then, he did up to six sets of one repetition, starting with a weight that's at least 80 percent of his one-rep max, progressing by small increments. Finally, he reversed this path until he was back to the weight he used for his first one-rep set.
Staying Motivated and Avoiding Burnout
To stay motivated and avoid burnout, it's important to establish small wins and build consistent healthy habits. Be patient with your progress and avoid comparing yourself to others. If you're older, remember that you lose skeletal muscle as you age, so you need to work hard in the gym but also prioritize recovery.
Finding like-minded peers for support and exercise buddies can also be helpful.