If you’re ready to take your fitness game a notch higher, here’s Jeremy Allen White’s workout routine and diet plan to get you started.
Jeremy Allen White isn’t just your next-door Hollywood heartthrob whose acting finesse is sweeping the award season and how – he’s also a big fitness enthusiast. The Bear star puts up a fair share of internet thirst, flaunting his toned and bulked-up physique that has us swooning! The actor recently underwent a massive physical transformation for his role in the long-anticipated wrestling flick The Iron Claw. Jeremy, who plays a real-life wrestling icon, Kerry Von Erich alongside Zac Efron and Harris Dickinson, underwent a physical metamorphosis that got him completely shredded. From snippets of him jogging out in LA, a series of sweaty Instagram selfies to a bare-it-all Calvin Klein campaign – Jeremy has captured the envy and adoration of all fitness enthusiasts. If you’re ready to take your fitness game a notch higher, here’s Jeremy Allen White’s workout routine to get you started.
To embody the wrestler’s character convincingly, the star gained over 40 pounds of muscle. His workout was a perfect blend of outdoor circuits and heavy weightlifting. This was complemented by a high-calorie diet, integral in helping him gain the muscle. Without further ado, let’s decode Jeremy Allen White’s fitness secrets and diet plan for you.
Here’s what Jeremy Allen White’s rigorous workout looks like
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In a conversation with Esquire (via Sportskeeda), Jeremy stated how his fitness regime comprised of jump rope, followed by bodyweight exercises like push-ups, pull-ups, and dips. It not only helped him bulk up his muscles but boosted his overall functional fitness essential for his role as a wrestler.
Heavy lifting was at the core of Jeremy’s workouts. The workouts focused on squats, deadlifts, and bench presses, focusing on muscle growth over traditional cardio workouts. This intense routine was tailored for The Iron Claw, in which his character demanded massive strength and muscle mass. According to The Daily Mail, his training included a combination of running, skipping/jumping rope as well as the good old art of callisthenics. Here’s a breakdown of his workout routine:
Outdoor circuits
All of us can use some fresh air and sunshine while sweating it out and outdoor workouts are the best way to spruce up your mundane gym routine. You can replicate most of the gym exercises outdoors, without needing much creativity or imagination. Multiple reports state that Jeremy opts for a fast-paced run or cycling session. Outdoor exercises are a natural antidepressant as sunshine naturally increases serotonin, a hormone that fluctuates your mood. The act of exercising itself releases the feel-good hormone, endorphin.
It can also become a great social outing provided you involve your family and friends. Moreover, this team-building experience is absolutely free. Just make sure to lock in sun protection, a pair of good trainers and a water bottle.
For starters, you can begin your outdoor circuit with a three to five-minute warm-up, followed by stretching, squats, push-ups, leg raises, jumping jacks, burpees, dips or any other exercise of your choice.
Heavy weightlifting
Jeremy indulged in weightlifting exercises like bench presses, squats, deadlifts and more. Contrary to popular belief, lifting heavy weights doesn’t automatically translate into big, bulky muscles. It takes a concerted effort over a good period of time for that to happen. Heavy weightlifting increases the power and strength of your muscles, which means that your everyday physical tasks get easier.
According to Mayo Clinic, strength training also helps you burn more calories even when you’re not in the gym. But how? If you regularly lift weights, you get an ‘afterburn’ – a phenomenon where your body continues to use more calories in the hours following a workout. And by building more muscle mass, the number of calories you burn daily without exercise also increases. Additionally, strength training improves your ability to learn and think as you age. It prevents the risk of injury, improves endurance and fights ageing.
Before starting a heavy lifting program, check with your doctor if you’re physically sound. Use proper form and pay close attention to your body to avoid injury. It’s best to get in touch with a trainer as lifting weights isn’t something to be taken lightly.
Callisthenics
Were callisthenics your great-grandmother or grandfather’s idea of working out in their younger days? While the concept of callisthenics cropped up in the late 19th century, the exercise has made a big comeback in the 21st century. For the unversed, callisthenics are low-resistance exercises which use your body weight rather than other equipment. It’s basically resistance training with your own body weight. This kind of training exploits body weight via compound exercises like pull-ups, burpees, push-ups, lunges, squats, and crunches.
According to a 2022 study published in Frontiers in Psychology, high-intensity callisthenic exercises like burpees or mountain climbers boost cardiovascular health and endurance. It’s a great way to build muscle, lose fat, and improve relative strength. Also considering it’s a very simple exercise with no fancy equipment necessary, involving quick moves – you can do it at the beginner level and in the comfort of your home. From simple movements like a squat to advanced moves like pull-ups and muscle-ups – everyone can do callisthenics based on their fitness levels.
Let’s dive into Jeremy Allen White’s diet plan
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To reap the maximum benefits of your workout, a healthy diet is important. The process of beefing up for The Iron Claw required Jeremy on a high-calorie diet. He told Esquire that he was eating all the time. Starting his day with waffles with almond butter for breakfast, the actor was eating turkey patties and avocado throughout the day. This diet was structured around maintaining a calorie surplus, so he could easily build muscle. It included cheat meals and more unrestricted eating on the weekend to steer clear of burnout.
This combination of strength training and a healthy balanced diet is how Jeremy achieved that drool-worthy body.
Will you try Jeremy Allen White’s workout and diet plan?
Hero image: Courtesy calvinklein/Instagram; Feature image: Courtesy ironclawmovie/Instagram
This article first appeared here
Frequently Asked Questions (FAQs)
- What is Jeremy Allen White’s workout plan?
Jeremy’s workout plan is a combination of outdoor circuits and heavy weightlifting.
- How many Emmys has Jeremy Allen White won?
The actor has 1 Primetime Emmy Award for Outstanding Lead Actor in a Comedy Series, owing to his role in The Bear.
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Written by
Kriti Nayyar
Senior Digital Writer, Wellness, Culture, Astrology, Tech
Kriti is a stay-at-home dog mama, whose knack for telling interesting stories keeps her erstwhile monotonous life sane. A literature & journalism degree holder, you'll find her binging on Agatha Christie novels while critiquing the everyday state of affairs. On Kriti's seldom social outings, she's seen devouring coffee sangria with appetizing bread on the side.
