Jason Statham newest movie Wild card is about to release and the movie’s trailer looks absolutely stunning. What adds to the charm of this clip is the fact that Jason Statham looks great and really fit as he essays the role of a recovering gambling addict who gets through life helping his friends.

The multi-talented actor, seen in a number of movies including hits like Homefront and The Transporter, was a black market salesman and diver, a fact that helped him land is first role in the movie Lock, stock and two smoking barrels. But apart from all that, Jason is also a director, producer and adept at martial arts. So it is no surprise that he is at the top of his game, fitness-wise.

 

 

 

In Wild Card the action hero is seen doing what he does best — throwing some killer punches. He looks absolutely ripped, and has evidently worked hard to maintain his body. If you are wondering what the star did to transform his body, here are few of Jason’s fitness mantras.

Psych yourself out to work hard.

In an interview with Men’s Health, Jason says that most people go to gyms without the attitude that they need to succeed. ‘I am someone who believes in attitude. ‘Some people just don’t have that desire, and they need a good kick in the ass. Look, you’ve come to train here, let’s f–king train! Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer, bang! Get serious, do 40 hard minutes, not an hour and a half of nonsense. It’s so much more rewarding.’ He adds.

 

 

 

So the next time you go to the gym make sure you are ready to sweat it out. Even if it is for just 40 minutes. Make it the best 40 minutes of your life.

His workout plan

Jason Statham works out six days a week and uses his Sundays to train at a stunt director’s studio. Saturdays are usually when he does a four hour long trail in the Hollywood Hills.

Warm up (10 minutes)

His workout plan includes shadow boxing to warm up his back and shoulders, which is followed by lunges and stretching for the legs. The next set includes five, three-minute rounds of punching (using a kick pad) and then hitting a heavy punching bag for three rounds. He sometimes alternates his workouts by using a speed bag instead of a punching bag.

After this, he uses his body weight to work up a sweat. According to Men’s Health Jason Statham says he skips, does squat thrusts, burpees, star jumps, pushups, tuck jumps and stepups. ‘The key is explosive execution. If I’m doing a pushup, I go down slowly and, bang, push up.’ he adds. He also uses the rowing machine to help him warm up.

 

 

 

The workout

Jason’s workout is spread out into three phases, out of which the first phase is his warm up. Here are the other two phases of his explosive workout.

Stage 2: The second stage is of medium intensity and is meant to prepare his body for the onslaught of the third phase of this workout. Also, he makes sure that there is always variety in the workouts he does and therefore may choose to do any one of the following:

• Front squats, deadlifts or the power clean. These are mainly CrossFit exercises and are supposed to be done using heavy weights. He makes sure he does not do more than five reps.
• Carrying exercises using either a kettle bell or sandbags.
• This is followed by kettlebell exercises and throws with the medicine ball.
• 

 

 

 

Stage 3: This phase comprises of interval training and according to Statham is the most brutal and final stage. ‘It blows every gasket. You’re crying for air. It readlines the heart into oblivion.’ says Statham in his interview with Men’s Health.

In this stage it is essential that you maintain variety. Which means you either do different exercises or do one exercises in an interval structure. You can pick any six to make a circuit. The exercises he does are medicine ball slam, towel pullup, hanging leg raise, pullup, dumbbell jump squat, spiderman pushup, farmer’s walk, barbell front squat, rope handle cable row or the dumbbell stepup.

Statham does one six-exercise circuit five times. If you are just starting out, it is essential you rest for as long as you need between exercises, and know when to stop. Also, if you don’t have all the equipment to do these exercises, you can use six basic exercises that do not require any equipment.

Jason Statham reminds his fans that working out and not eating right are counter productive, so to help you get that lean-mean physique, here is his eating plan.

Rule#1: Do not starve yourself

Statham says that intelligent eating is the key to a good physique and is essential for rapid weight loss. He eats about 2,000 calories a day and spreads it out between six meals.

 

 

 

Rule #2: Avoid refined sugar and flour

Jason makes sure he avoids pastas, sweets of any kind (including fruit juices) and completely stays off liquor. ‘That’s the hardest part right there’, he says in his interview with Men’s Health. If you are someone who craves something sweet, Jason suggests tucking into a bowl of plain yogurt (or dahi) with some fresh fruit to get rid of the cravings.

Rule #3: Record everything you eat or drink

According to the action star writing down everything you eat or drink — including water (he tries to drink about five liters of water everyday as it helps him feel full) — makes it easier for you to see what foods worked for you, where you slipped up and make corrections in your diet correspondingly. Also, if you see what you eat, you are more accountable for it and will tend to cheat less.

 

 

Rule #4: Eat regularly

Statham eats six small meals a day but makes sure he sticks to the 2,000 calories a day limit at all costs. His meals consist of egg whites, vegetables, lean meat, fish, nuts and protein shakes.

Finally, training like Staham takes a lot of determination, and to help you out, here are the two rules he follows to keep his workouts on point.

Rule #1: Do not repeat an exercise sequence

According to Staham, while the kinds of exercises might repeat over the span of six weeks, there are never any repeats in the sequence. He says changing his schedules on a daily basis is what keeps his workouts interesting. Apart from keeping him focused on his regimen, changing the schedule also shocks his body and helps show better results.

 

 

 

Rule #2: Record your workouts

This means that you write down what exercise you did, how many reps and what weights you used. This not only helps you see how well you have progressed but is also a great tool to see what worked and what didn’t for you. Since every person is different and has different endurance levels, this book will help you see where you are when you started and if what exercises you are doing is working for you. Statham says, ‘If you want to get faster, stronger, and healthier you have to record and track progress. Making progress is the primary goal of the training I’ve been doing.’

Rule #3: Get rid of the excuses

Staham says that there should be no excuses when it comes to working out. Even with the hectic schedule he has, Statham makes it a point to workout. According to him even if you are travelling and are in your hotel room, doing functional exercises and those requiring only your body weight shuold suffice. But missing a workout is not allowed.