Aqua man is in theater still haven’t watch the movie yet but seems Jason Momoa physique has created a bigger reaction than the flick itself.
He was trained by Mark Twight whose training style is mix of functional, whole-body movements combined with isolation exercises and drop sets more commonly associated with bodybuilding.
I can’t tell you the exact workout or diet plan he was doing but I shall outline the exact steps you need to take to sculpt a body like the Aquaman.
Step #1 – Should I build muscles or lose weight
Before doing any workout or diet, you need to decide just to choose 1 goals.
Well as a general rule, if you’re over 15% body fat, you should focus on losing body fat. Anything under and you can focus on building muscle.
So if your abs are visible then you should focus on building muscle or you should lose fat for 1st 3 months then switch to building muscles.
Remember just have 1 goal
You can read this article which explain you more in detail about should you build muscles or lose fat ?
Step #2 – Follow this sample Jason Momoa workout routine
This is just a workout routine that you can use to build a body like him.
Monday (Upper body)
Incline dumbbell press – 4 sets/5-7 reps
Seated dumbbell shoulder press – 3 sets/6-8 reps
Weighted pull ups – 4 sets/5-7 reps
Dumbbell or barbell row – 3 sets/6-8 reps
Do some stretching/mobility work.
Wednesday (Lower body)
Barbell back squat – 4 sets/5-7 reps
Reverse lunges – 2 sets/8-10 reps per leg
Leg press – 2 sets/6-8 reps
Calf raise – 3 sets/10-12 reps
Cable crunches – 3 sets/10-12 reps
Deadlifts – 3 sets/6-8 reps
Lat-pulldowns – 3 sets/8-10 reps
Cable row – 2 sets/8-10 reps
Dumbbell bicep curls – 3-4 sets/10-12 repsCalf raise – 3 sets/10-12 reps
Cable crunches – 3 sets/10-12 reps
Other Recommended Workout Routines
Also I have written in details about 4 of the Best Workout Routine For Men To Build Muscles
This Program only requires to train 3x per week. Can I train more ?
You 100% absolutely can! The only reason I showcase you a 3 day per week training schedule is because it’s the exact system that I and 100’s of my students follow to achieve incredible results, similar to aqua man.
Training 3 days per week allows the body sufficient time to repair, recover and grow from the previous workouts (instead of pummeling the muscles with more workouts, when the body is still hard at work attempting to re-build from last workout). This also allows you to absolutely CRUSH your workouts when you’ve provided your body with the ample time to recover too!
Step #3 – Eat like Aquaman (create a diet plan)
You can’t look like Jason Momoa without lifting weights.
But more importantly, you can’t look like him if you don’t get your diet in order.
Again, going back to your goals, you need to decided you want to lose weight or gain weight.
As you can only do 1 thing at a time, you can’t build muscles and lose fat at the same time.
Here are my general daily calorie formulas when it comes to building muscle or losing fat:
If you are trying to build muscle, multiply your bodyweight by 16-18x.
If you are trying to lose fat, multiply your bodyweight by 10-12x.
But keep in mind that no calorie formula is perfect.
My best advice would be to use the formula, but only as a benchmark.
You need to evaluate your progress every week to see if your progress is headed in the right direction
So if you’re 160 pounds and trying to build muscle, you should be start by eating about 2560 calories per day (160 * 16).
But if after 2 weeks you don’t notice any changes in your physique, then you need to adjust and bump up calories by a couple hundred. Eventually you will gain weight.
Same goes for fat loss.
For example, if you are 200 pounds and trying to lose fat, you should start by eating around 2400 calories per day (200 *12).
But if after 2 weeks the scale doesn’t go down at all or you don’t notice any changes in your physiqie, then you might need to drop calories by a couple hundred.
Eat Enough Protein
Want to build muscle? Eat enough protein. Want to burn fat? Eat enough protein. Muscle, skin, and other organs are built by protein. So if you want to build muscle, you need to eat enough protein. Now, if you’re looking to burn fat, you also need to eatenough protein for two reasons:
- Protein has a higher “thermic effect” than fat or carbs. That means your body burns up to 25% percent of the calories it from protein just
via digestion. In other words, if you eat 100 calories of protein, your body burns 25% of those calories just digesting the protein.
- Protein is known to help curb hunger. Eating enough protein in a caloric deficit helps retain muscle (I mentioned this above) Now exactly how much protein is enough? The scientifically precise answer is .82 grams of protein per pound of bodyweight but you can round up to 1 gram per pound of bodyweight just to be safe. So if you weight 195 lbs, you want to eat around 195 grams of protein per day.
What foods should you eat?
I would suggest stick with whole foods and avoid processed food as these foods will help you feel good and they have a lot of micronutrients in them.
For example lets say you have a cake, how would you feel? lazy sluggish and sleep.
Now have healthy food, you will feel good about yourself and energetic
Foods for building muscle and losing fat
Five Great Protein Sources
- Chicken breast
- Lean steak
- Extra-lean ground turkey
- Greek yogurt
Seven Great Vegetables
- Green beans
- Green Peppers
Five Great Complex Carbohydrate Sources
- Brown rice
- Sweet potatoes
- Steel cut oatmeal
Five Great Fat Sources
- Raw nuts
- All natural nut butter avocado
- Olive oil
- Homemade salad dressing
Real supplements which help with losing fat and building muscle
High quality protein powder: This is where you want to stray away from the bargain bin. You can be cheap with generic supplements but protein powder is not a supplement you want to be cheap with. If you buy cheap protein powder, they tend to be filled with a lot of crap (i.e. stuff that’s not protein).
My recommendation is below
Caffeine: I highly recommend people to drink some coffee versus dropping money on a pre-workout supplements or having caffeine pills.
Supplements to stay away from?
Pretty much anything that sounds too good to be true.
Fat burners of any kind (green tea, acai, any “berries”)
Step #4 – Stay consistent
Yup this is the last step.
What you thought there would be more?
Truth is, transforming your body is a lot simpler than the media likes to portray.
Workout consistently, get stronger, eat more/less depending on your goals…
And soon you have have a body like aqua man in fact you will surpass him