In the summer of 2022, Dwayne Johnson will hit US cinema screens as the DC Comics hero Black Adam. To prepare for his role, the superstar pushed his physical limits. In addition to daily workouts, «The Rock» relied on a trick to boost his metabolism.
«The training we did for this film was the most grueling thing I’ve ever done in my life,» says Dwayne Johnson in US magazine «Men’s Journal».1 To the DC Comics hero «Black Adam» To look as similar as possible, «The Rock» developed a very special fitness routine together with his personal trainer Dave Rienzi.
This is how “The Rock” gets his metabolism going
As a Hollywood star, Dwayne Johnson’s daily routine is tightly organized. And so he starts training early in the morning. «I try to get up before the sun comes up. I get dressed immediately, including my shoes,» said the ex-wrestler. Then he starts with endurance training – on an empty stomach. Because the secret to The Rock’s fitness routine is fasted cardio. «I train on an empty stomach – it keeps my metabolism nice and toned,» he says.
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What does training without breakfast do? During sober training, also known as «fasted training», the fat deposits should be tackled more quickly. The reason: Due to the previous overnight fasting period, the body’s carbohydrate stores are empty. The energy is thus obtained from the fat deposits. The training can have a particularly positive effect on a desired weight loss.2 FITBOOK has already reported on the advantages and disadvantages of sober training.
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In addition to weight training, Dwayne «The Rock» Johnson makes fasted cardio an important part of his fitness routine. He receives support for the implementation from his personal trainer Dave Rienzi. “There is a lot of fine-tuning in our joint training. Even when we’re not together, I send him photos all the time so he knows exactly where we stand,» explains Dwayne Johnson. “If necessary, we make adjustments immediately. Not only does he take care of the aesthetics, but he also takes care of my energy and how I feel.”
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Proper nutrition is part of his fitness routine
Even though «The Rock» uses fasting in his fitness routine in the morning – the right diet plays an important role when it comes to achieving his training goals. “I eat between six and seven meals a day and try my best to balance them as much as possible with protein, carbs, good fats — and the occasional sugar at the right times of the day,” he explains. It’s also a challenge for the actor. “When I’m doing a big film, there’s a lot of dietary scrutiny on top of my family responsibilities. We work very closely with the chefs and naturopaths who provide us with nutritional supplements and vitamins.”
Although the actor eats clean during the week, he does not refrain from so-called “cheat meals” at the weekend: “These meals are only reserved for Sundays. I enjoy them very much – and like to have fun with food.”
The secret behind his motivation
Even a professional like «The Rock» doesn’t find it easy to stay motivated and stick to his fitness routine. Especially when injuries throw him off track: «I’m lucky that I’ve never injured myself in the gym. I was raised to train hard and smart. But that didn’t protect me when I was in a competition or in the wrestling ring. I’ve had five knee surgeries, a torn Achilles tendon. I had to be sewn back together,» he reveals.
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What tip does he give others to stay motivated? «When you go to the gym to work out, you only have to work out for yourself. Don’t train for someone else. Don’t train to impress someone. Don’t put too much weight on the bar. Let your ego out of it,” he advises. «I’ve never cared about who’s around me in the gym. That has always helped me. Focus and do it.”
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