Wonderland star Gong Yoo’s workout routine and diet plan for a lean body

There’s a lot to love about Hallyu stars, but what’s recently caught our attention is their smouldering hot physiques and toned bodies that are only getting better with age. There have been some iconic moments when K-drama oppas have flaunted their chiselled bodies on the big screen, and one such instance that’s etched in our minds is Gong Yoo’s ripped avatar in The Suspect. So, if you need some fitspiration, let’s take you through Gong Yoo’s workout routine and diet plan to achieve a ripped body.

The unobstructed view of his abs surely had us drooling! Well, to show off his royally gorgeous muscles, Gong Yoo labours hard in the gym for hours each day. Even in his 40s, the Guardian: The Lonely and Great God actor can easily put many youngsters to shame when it comes to fitness.

Beauty & Grooming

Song Kang’s fitness routine: Here’s how the Korean star maintains his physique

Beauty & Grooming

Cha Eun-woo’s workout routine: How the True Beauty actor aces his fitness game

Gong Yoo focuses on full-body workout to improve overall health

 

View this post on Instagram

 

A post shared by ♡ (@gongyoo_soulmate)

Exercising can boost mental health

You’ll often see Gong Yoo packing a punch in the gym every day, and more so if he’s preparing for a role. While many of you consider workouts as a means to achieve those perfectly toned abs or muscles, it has tremendous benefits for your mental health too. Exercising regularly is an antidote to anxiety and deteriorating mental health, something that even Gong Yoo struggled with in his twenties and thirties.

Appearing on the Chuseok special episode of Pinggyego in 2023, the actor shared he struggled with anxiety in his twenties and thirties, so much so that he couldn’t even enjoy the success and spotlight after Guardian: The Lonely and Great God did exceptionally well. After braving a hard time, Gong Yoo only came out stronger.

So, whether you want to distract yourself from negative thought patterns or are just looking to embark on a healthier lifestyle – regular workouts are your best bet. Let’s dive into Gong Yoo’s fitness secrets right away.

Gong Yoo’s trainer spills beans on his workout routine

According to Apple Daily Hong Kong (via Women’s Weekly) Gong Yoo’s trainer revealed that he hits the gym every day for two-and-a-half to three hours. The trainer explained that Gong Yoo doesn’t just go for targeted muscle groups but focuses on a full-body workout, that aids in getting a balanced shape.

For those of you who don’t know, full-body workouts are heavy on cardiovascular exercises like running, cross-country skiing, cycling, and strength training. By working all the muscle groups in your body, these workouts promote overall health, prevent injuries, and boost strength and endurance.

Gong Yoo’s trainer, Tae Sik, who has also coached celebrities like Hyun Bin and Bae Suzy, quipped that sometimes he spends more time with the actor than with his mother. All in all, Yoo spends close to three hours at the gym, which can get even more intense if he’s prepping his body for a particular character. Here’s a breakdown of what his workout mainly comprises:

1. Warm-up (10 to 15 minutes)

If you dive straight into an intensive workout, the risk of injuries and painful recoveries is higher. This is because cold muscles aren’t equipped to absorb shocks or impacts, making you more prone to muscle strains. In some cases, skipping warm-up can even lead to ligament tears, tendon tears and tendon injuries. Gong Yoo usually spends 10 to 15 minutes warming up, which is a good enough time to activate your muscles.

What’s the purpose of warm-up?

Simply put, warm-ups physically and mentally prepare your body for a chosen activity. By increasing your heart rate, blood flow and oxygen flow, warm-up exercises will help you perform at a higher level and avoid injury. Moreover, your joints loosen up and your brain starts engaging with your body – all of which makes your workout sessions less stressful.

Best warm-up exercises to get your body grooving

• Riding a bicycle or jogging
• Walking up and down stairs
• Fast-paced side stepping
• Jogging on the spot
• Lunges
• Squats
• Arm swings

2. Tailored exercises (one hour)

Tae Sik stated that the actor has a very good-looking ‘chest-to-stomach line’. He focuses on upper, middle and lower chest exercises to look fit and fab, the trainer added. Some of the other key exercises that are a part of his workout routine include chest presses, bench presses (both incline and decline), and the dip machine.

While we don’t know the exact details of his workouts, let’s familiarise you with some of the most popular exercises that you should include in your full-body workout routine. These are compound exercises (exercises that engage multiple muscle groups) that result in a higher calorie burn and more muscle stimulation.

Here are some of the best full-body exercises to incorporate into your workout

• Deadlift
• Squat
• Devil’s Press
• Kettlebell Swings
• Bent Over Barbell Row
• Bench Press
• Overhead Press

3. Cardio exercises (one hour)

The final hour of Gong Yoo’s workout routine is cardio. Any cardiovascular or aerobic activity is aimed to get your blood pumping and large muscle groups working.

But why is cardio so important? Here are some reasons:

• Strengthens your heart and lowers your blood pressure
• Boosts immunity and mental health
• Regulates blood sugar and weight
• Improves brain power
• Reduces risk of injury
• Reduces signs of ageing and helps keep chronic skin conditions at bay

How long should your cardio session last?

According to the American Heart Association, you should aim to achieve at least 150 minutes of moderate-intensity heart-pumping exercise or 75 minutes of vigorous-intensity exercise spread across the seven days of the week. If you’re just getting started on your fitness journey, have a chronic disease or haven’t worked out in a while, it is recommended that you opt for the moderate-intensity level to slowly get into the rhythm.

Gong Yoo’s diet plan: He chooses his food like an athlete would!

Coming to Gong Yoo’s diet, his trainer mentioned that he’s very particular about what he puts in his body, choosing his food like an athlete would. Tae Sik recalled a time when Yoo went on a very strict diet, comprising mainly of chicken breast, sweet potatoes, and vegetables. He also cooks for himself at times, ensuring (very) little oil and (almost) no condiments in his meals.

Before indulging in a cheat day, he calls up his trainer for a green signal. Sik recalled an incident wherein Yoo called him up to ask if he could drink beer since he was eating beef. While the trainer allowed him the same, Yoo limited himself to 500ml of beer max for the night. Now that’s some real self-control we wish we had.

Overall, Gong Yoo eats clean and naturally dislikes unhealthy food that hinders his fitness journey.

Will you follow Gong Yoo’s workout routine and diet tips?

Hero image: Courtesy gongyoo_official/Instagram; Feature image: Courtesy management_soop/Instagram

Also read: Cha Eun-woo’s workout routine: How the True Beauty actor aces his fitness game

Frequently Asked Questions (FAQs)

– Did Gong Yoo complete his military service?

Yes, Gong Yoo enlisted for the mandatory service in January 2008 and was discharged in December 2009.

– Why is Gong Yoo so popular?

Gong Yoo is one of the most successful South Korean stars, best known for his roles in Guardian: The Lonely and Great God, Coffee Prince, Train To Busan as well as Squid Game.