South Korean actors have a body to die for and K-drama heartthrob Ji Chang-wook is proof. You might have seen him in casual wear as a passionate weather forecaster Cho Yong-pil in Welcome to Samdal-ri and while that did not do justice to his impressive physique, his versatility left the audience mesmerised. However, his impressive physique has been an inspiration for a lot of fitness enthusiasts. Whether it’s flexing his biceps in Lovestruck in the City or flaunting his martial arts skills in the action drama K2 – the actor is always on his fitness A-game in front of the lens. If you want to master your fitness journey, Ji Chang-wook style, let’s take you through his workout routine and diet plan.
When it comes to physical transformation, Ji Chang-wook always ups the ante for most of his roles. For his role as a former military operative Kim Je-ha in The K2, Wook underwent rigorous martial arts training. At a press conference for the show, he said, “I worked out so much for this drama. I practised a lot of martial arts at action school, and because my character is a former mercenary, I wanted to build muscle, too, for a masculine look.” The actor worked out for two months in action school and did all the stunts himself without a body double. Impressive, isn’t it?
While many celebrities sweat it out at the gym for faster gains, Ji Chang-wook doesn’t follow the norm. Rather than slaving away his free hours in the gym, the actor ventures out to run, play soccer, jump ropes and whatnot. Did you know that the actor always dreamt of being a professional soccer player, but he could not pursue it because his mom did not want to?
Ji Chang-wook finally landed in showbiz but still kept going with his passion for soccer by playing it three to four times a week with FC Men, an all-star sub-unit of the South Korean football club Suwon Bluewings. He’s truly living the best of both worlds: following his soccer passion and being the actor his mom approves of.
Now that we know Ji Chang-wook’s long-standing journey with fitness, let’s dive into his workout and diet plan you all can take cues from.
Ji Chang-wook’s no-equipment workout routine
According to Health Yogi, the Healer star has heavily relied on soccer, stamina training, running and martial arts over the years to keep himself fit. Let’s break down each component of his fitness regime for you:
Aerobic/cardio workout: Soccer
Ji Chang-wook is a striker for an official football team called FC MEN. He has maintained his love for his childhood dream by making it a part of his workout. While soccer is what floats the star’s boat, you can (read ‘must’) play any sport of your liking.
Apart from toning your body, these aerobic exercises can massively improve your cardiovascular health. Regardless of your age, weight or athletic ability, aerobic workouts are great for you. Why? Here are some benefits.
- Helps maintain healthy weight loss
- Increases stamina and reduces fatigue
- Activates the immune system thereby leaving you less susceptible to viral illnesses
- Reduces the risk of many conditions like obesity, heart disease, high blood pressure, type 2 diabetes and more
- Manages chronic conditions like high blood pressure and diabetes
- Boosts mood by easing the gloominess of depression, stress or anxiety
- Lowers the risk of injuries from falls in older adults
- Lowers the chances of cardiovascular diseases
Martial arts
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For the action-drama K2, Ji Chang-wook had to learn martial arts and perform his stunts without a body double. Martial arts is excellent for toning your body as well as promoting strength and flexibility. If you’re considering martial arts for yourself or your kids, this is your sign.
Martial arts is a great way to boost your confidence. As you face and beat challenges, you develop a sense of resilience and self-esteem that translate into a more confident self. Secondly, being a self-defence skill, martial arts give you the ability to protect yourself in untoward situations. Furthermore, it helps relieve stress, acts as a full-body workout by giving you complete aerobic training, boosts heart health, and aids you in losing weight and building strength. Some of the most popular styles of martial arts include Kung Fu, Karate, Jujitsu, Judo, Taek Won Do and MMA.
Stamina training
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Stamina/ endurance training is something that the actor has to pay special focus to, for his role in K2. Ji Chang-wook did it through various exercises including rope jumping and running.
Rope jumping
In addition to prepping for his role in K2, Wook indulges in endurance activities like hiking and jumping in real life too. By building your endurance through such activities, you’re in a better capacity to exercise longer which results in more fat loss. It’s time you leave your couch cushions and lace up your running shoes, and your body will thank you years later. Endurance training creates a healthier body, promotes clearer thinking, improves self-image and is great for your mental fortitude and confidence.
Running
Running has been an essential part of Ji Chang-wook’s weight loss plan while filming Five Fingers. According to Health Yogi, Wook apparently lost about 10 kg for his role in Five Fingers and running was an important part of this. Running, like any other cardio exercise, is a great way to nourish your mind, body and soul.
If you’re a beginner, start with brisk walking and then work your way up to running or jogging. You can also mix running with other forms of sports (like swimming) to maximise overall fitness.
If you’re a beginner planning to start a running program, consult your doctor. Especially for those who are 40 years and above and have led a sedentary lifestyle, are overweight or have a chronic illness, seeing your doctor for a check-up is recommended.
Achieve a body like Ji Chang-wook with this diet plan
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Thankfully, Ji Chang-wook doesn’t have a very restrictive and controlling attitude when it comes to his diet. The actor has often said that he doesn’t limit himself all the time and indulges in cheat meals once in a while. While the exact details of his diet aren’t known, here’s a meal plan that’ll give you all the nutrients needed to get in shape like the star. Take a look.
Breakfast: Eggs, Greek yogurt, juice
Lunch: Salmon, soybeans, veggie
Snacks: Seed smoothie
Dinner: Tuna /shrimp, avocado, salad, cottage cheese
Will you try out Ji Chang-wook’s workout routine and diet plan?
Also read our story on: Park Seo-joon’s workout routine: Secrets behind the K-drama star’s sculpted body
(Hero and feature image: Courtesy jichangwook/ Instagram)
Frequently Asked Questions (FAQs)
– Does Ji Chang-wook do his own stunts?
For the action drama K2, Ji Chang-wook learnt martial arts and performed his stunts without a body double.
– Is Ji Chang-wook good at martial arts?
Ji Chang-wook intensively learnt martial arts for his action drama K2.
– What does Ji Chang-wook’s workout routine include?
Ji Chang-wook doesn’t work out rigorously in the gym. Instead, he ventures outdoors to run, play soccer, jump ropes and whatnot.
This story first appeared on Lifestyle Asia India.
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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.
