Lee Jong-Suk, the acclaimed South Korean actor known for his roles in dramas like W and Pinocchio, is celebrated not only for his acting prowess but also for his lean and athletic physique. Maintaining his chiseled look involves a rigorous fitness regimen that combines various training methods, including weight training, cardio, Pilates, and even combat sports like MMA and fencing.
After returning from his military service in 2021, Lee Jong-Suk reportedly gained about 10 kg. With gyms closed due to COVID-19 at the time, he focused on strict dieting and home training to shed the weight and get back into shape for his projects.
Core Components of Lee Jong-Suk’s Workout
Lee Jong-Suk’s fitness routine is a blend of intense gym workouts and diverse recreational activities, contributing to his well-rounded athleticism.
Weight Training for a Lean Physique
Weight training is a fundamental part of Lee Jong-Suk’s regimen, essential for maintaining his ripped and lean physique. While he has reportedly reduced the intensity of his weight training over the years, it remains a crucial element. Strength training is vital for increasing stamina and protecting bones and joints from injury.
Some suggested weight training exercises for a physique similar to Lee Jong-Suk’s include:
- Back: Lat pulldowns, dumbbell rows, barbell bent-over rows, T-bar rows, deadlifts.
- Shoulders: Shoulder press, Arnold press, front raises, delt press, bent-over lateral raises.
- Arms: Biceps curls, preacher curls, triceps skull crusher, triceps dumbbell kickbacks.
The Importance of Cardio Training
Cardio exercises are a staple for many K-pop and K-drama stars, and Lee Jong-Suk is no exception. Cardio helps improve heart and lung function, enhances cholesterol and blood pressure levels, and boosts stamina and strength. A quick cardio warm-up is crucial before any intense workout.
Effective cardio exercises that can be incorporated include:
- Running/jogging
- Biking
- Swimming
- Treadmill interval training, such as sprints with short rest periods.
Pilates for Core Strength and Flexibility
Pilates is another celebrity-approved workout that contributes to a sculpted aesthetic by targeting core muscles, including the abdominal muscles, hips, glutes, and back. It enhances core strength, improves posture, boosts fat-burning capabilities, and prevents muscle imbalance-related injuries.
Diverse Athletic Pursuits: MMA, Fencing, and Archery
Lee Jong-Suk incorporates various combat sports and recreational activities into his routine, which are evident from his social media.
- MMA Training: He underwent MMA training in 2017, showcasing his commitment to diverse physical challenges.
- Fencing: Lee Jong-Suk has been learning fencing for about a year and finds it to be a fun, full-body workout that allows for competition. Fencing is a combat sport based on swordsmanship and was one of the first five sports in the 1896 Olympics.
- Archery: He has also shared glimpses of himself practicing archery.
Dieting Strategies for Physique Management
Complementing his rigorous workouts, Lee Jong-Suk adheres to a disciplined diet, particularly when preparing for new roles or photoshoots.
Strategic Dieting for Roles
The actor has revealed that he often follows a stricter diet for projects. For instance, after his military discharge, he went on a strict diet, including fasting for a few days, to lose 10 kg for an Esquire Korea photoshoot, as gyms were closed during the pandemic. He also reportedly shed extra weight for his role in SBS TV’s Doctor Stranger to achieve a more “bony” facial appearance, even though he was already lean.
Balanced Meal Plan
While specific daily meal plans can vary, a general healthy diet for a physique like Lee Jong-Suk’s might include:
- Breakfast: Boiled eggs and seasonal fruits.
- Lunch: Baked chicken breast with onion-mayo sauce and potatoes.
- Dinner: Kimchi fried rice with ham, keeping it light.
Lee Jong-Suk’s dedication to a varied and challenging fitness routine, coupled with a disciplined diet, is key to maintaining his impressive and chiseled physique, continually inspiring fans and fitness enthusiasts alike.
