The Bottom Line:
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- At 66 years old, Dolph Lundgren maintains an impressive physique through his dedicated fitness lifestyle, proving that age is just a number when you’re committed to health and wellness.
- Lundgren’s three key health rules are: listen to your body and adjust your workout accordingly, lighten up on the weights and focus on higher reps, and incorporate core-strengthening exercises like planks.
- As a pescatarian, Lundgren’s daily diet includes eggs for breakfast, fish for protein and omega-3s, and fresh salads to ensure he gets enough fiber and antioxidants.
- Lundgren’s supplement regimen includes vitamin C for antioxidants and immunity, apple cider vinegar for metabolism and appetite control, whey protein for muscle growth and recovery, and glucosamine for joint health.
- His workout routine is split into different muscle groups each day, with a mix of weight training, calisthenics, and MMA-style exercises to maintain his impressive physique and overall fitness.
Dolph Lundgren’s Three Health Rules for Longevity and Vitality
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Listen to Your Body
Lundgren trains different muscle groups throughout the week, but he’s learned to adjust his routine based on how he feels. “I have a plan in the evening what to do the next day, but I adjust on how I feel,” he explains. “If I don’t feel like doing something, I won’t go.” This intuitive approach allows him to maintain consistency without overexerting himself.
Lighten Up the Weights
Gone are the days of heavy lifting and one-rep maxes for Lundgren. Instead, he focuses on maintaining muscle with higher-rep sets and lighter weights. For upper body exercises like bicep curls, bench presses, and rows, he’ll do four sets, laddering the reps from 30 down to 10. “When you start with that many reps, you get blood into the muscle,” he says, noting that each set after the first becomes easier.
Strengthen Your Core
Lundgren emphasizes the importance of core strength, especially as we age. “As you get older, you lose those stabilizing functions,” he notes. To combat this, he dedicates extra time to training his core, focusing on exercises like side planks and forearm planks with leg lifts. He aims to do three 30-second side planks per side and two sets of 10 forearm plank leg lifts in every workout. Additionally, he incorporates hip thrusts to strengthen his glutes.
By following these three health rules – listening to his body, lightening up the weights, and prioritizing core strength – Dolph Lundgren has managed to maintain his impressive physique and vitality well into his 60s. His approach demonstrates that with consistency, adaptability, and a focus on key areas like the core, it’s possible to defy age and maintain peak fitness for decades.
Three Essential Foods in Dolph Lundgren’s Daily Diet
Protein-Packed Pescatarian Diet
Dolph Lundgren’s daily diet is centered around protein-rich foods, with a focus on fish and eggs as his primary sources. As a pescatarian, he avoids meat but ensures he consumes over 100 grams of protein per day to support his muscular physique. Scrambled eggs, made with a mix of whole eggs and egg whites, are a staple breakfast for the Hollywood icon. Fish, packed with omega-3 fatty acids and lean protein, is a daily essential in his meals.
Fiber-Rich Salads for Optimal Health
In addition to his protein sources, Lundgren never misses out on his daily intake of fresh salads. Green vegetables provide essential fiber, vitamins, and antioxidants that keep his body functioning at its best. By incorporating a variety of leafy greens and colorful vegetables into his salads, he ensures he receives a wide range of nutrients to support his overall health and well-being.
Ditching Meat for Increased Energy and Vitality
Lundgren has experienced significant benefits since adopting a pescatarian lifestyle. He reports feeling more energized and has noticed a remarkable improvement in his sex life, claiming a 50% increase in performance. By eliminating meat from his diet and focusing on nutrient-dense foods like fish, eggs, and vegetables, he has optimized his body’s functioning and maintains peak physical condition well into his 60s.
Four Key Supplements Dolph Lundgren Takes Every Day
Vitamin C: The Antioxidant Powerhouse
Dolph Lundgren starts his day with a potent dose of vitamin C, taking 1,000 mg in his morning “wake-up shot.” Vitamin C is a powerful antioxidant that helps fight inflammation, boost immunity, regulate blood pressure, and reduce the risk of heart disease. Moreover, it’s great for maintaining healthy skin, which is essential for Lundgren to maintain his youthful appearance.
Apple Cider Vinegar and Whey Protein: A Dynamic Duo
Lundgren also includes apple cider vinegar in his morning routine. This natural remedy not only boosts metabolism and tames appetite, which can help with weight loss, but it is also packed with healthful substances like proteins, bacteria, and enzymes. It can also lower blood sugar and help manage diabetes.
Another one of Lundgren’s daily staples is whey protein. He takes 20 grams of whey protein in his muscle shake daily. Whey protein contains all the essential amino acids, promotes muscle growth, reduces recovery time and muscle wasting, and can also improve blood pressure and blood sugar levels.
Glucosamine: The Joint Protector
The final ingredient in Lundgren’s AM cocktail is glucosamine. This naturally occurring substance in the body helps keep joints functioning smoothly, but its production slows as we age. Lundgren chooses to supplement with glucosamine to maintain his joint health and reduce inflammation, which is crucial for his active lifestyle and rigorous training regimen.
By incorporating these four key supplements into his daily routine, Dolph Lundgren ensures that his body receives the essential nutrients, antioxidants, and building blocks it needs to maintain his impressive physique and overall health, even at the age of 66.
Dolph Lundgren’s Comprehensive 7-Day Workout Routine
Chest and Triceps Day
Lundgren kicks off his workout week by focusing on his chest and triceps muscles. His routine includes bench presses, incline dumbbell bench presses, cable chest flies, and decline hammer presses, each performed for 4 sets of 12 reps. For triceps, he incorporates overhead extensions, kickbacks, skull crushers, and dips, ensuring a well-rounded workout for these muscle groups.
Full Body Calisthenics and MMA
Twice a week, Lundgren dedicates his training to calisthenics and mixed martial arts (MMA). These full-body workouts include push-ups, air squats, dips, pull-ups, and lunges, with each exercise performed for multiple sets and reps. This approach helps maintain overall fitness, improve cardiovascular endurance, and enhance functional strength.
Back, Biceps, and Lower Body Focus
Throughout the week, Lundgren also targets his back, biceps, and lower body muscles. For back and biceps, he incorporates exercises such as deadlifts, t-bar rows, lateral pull-downs, cable rows, face pulls, bicep curls, hammer curls, and chin-ups. Lower body days include squats, calf raises, leg extensions, hamstring curls, weighted lunges, and cable pull-throughs. By dedicating specific days to these muscle groups, Lundgren ensures a balanced and comprehensive workout routine.
On the final day of his workout week, Lundgren focuses on his shoulder and trap muscles. Exercises include military presses, barbell shrugs, lateral raises, Arnold presses, one-arm dumbbell snatches, upright rows, and dumbbell or hammer shrugs. This targeted approach helps maintain the impressive shoulder development that has become a signature of Lundgren’s physique.
Throughout his workout routine, Lundgren emphasizes the importance of consistency and listening to one’s body. He adjusts his plan based on how he feels, ensuring that he doesn’t overexert himself while still maintaining a high level of intensity. By incorporating a mix of weightlifting, calisthenics, and MMA training, Lundgren demonstrates that variety and balance are key to long-term fitness success.
Embracing Fitness as a Lifestyle: Dolph Lundgren’s Inspiring Message
Embracing Fitness as a Way of Life
For Dolph Lundgren, fitness isn’t just a routine; it’s a philosophy that he has embraced wholeheartedly. He believes that incorporating fitness into one’s lifestyle is crucial for maintaining good health and well-being. Lundgren emphasizes the importance of dedicating even a small portion of the day, such as an hour, to physical activity. He explains that this seemingly small commitment, which constitutes only about 5% of the day, can make a significant difference in how one feels and their overall health.
Adapting to Age and Listening to the Body
As Lundgren has grown older, he has learned to adapt his fitness approach to suit his changing needs. While he still maintains a structured workout plan, he now allows for flexibility based on how his body feels on any given day. If he doesn’t feel like doing a particular exercise, he won’t force himself to do it. This mindful approach to training ensures that he doesn’t overexert himself and helps prevent injuries.
Additionally, Lundgren has shifted away from lifting heavy weights, opting instead for a more balanced approach that includes a variety of exercises and rep ranges. He incorporates upper body exercises like bicep curls, bench presses, and rows, using a ladder-style rep scheme to promote blood flow and muscle engagement.
Focusing on Core Strength and Stability
Recognizing the importance of core strength and stability, especially as one ages, Lundgren dedicates extra time to training these areas. He focuses on exercises like side planks, forearm planks with leg lifts, and hip thrusts to strengthen his core and glutes. By incorporating these exercises into every workout, he maintains the stabilizing functions that tend to decline with age.
Lundgren’s approach to fitness demonstrates that it’s never too late to prioritize one’s health and well-being. By embracing fitness as a lifestyle, listening to his body, and adapting his training methods, he continues to defy age and maintain an impressive physique well into his 60s. His dedication and discipline serve as an inspiration to others, proving that with the right mindset and commitment, anyone can achieve their fitness goals, regardless of age.
