Hollywood star Dwayne Johnson has opened up about his fitness transformation for his upcoming film Lizard Music, revealing that he lost approximately 50 pounds (22.7 kg) over nearly a year, bringing his weight down from 282 pounds (127.9 kg) during The Smashing Machine to 235 pounds (106.5 kg).
Johnson shared details of his training, diet and conditioning in a video posted on Instagram, saying he had received numerous questions about how he managed the transformation.
He explained that losing the weight immediately after The Smashing Machine was not possible because he had to move directly into filming the live-action Moana. Johnson also sustained injuries to his calf and elbow during The Smashing Machine.
“I had two weeks, three weeks I think and you know any other scenario I would have dropped the weight because it’s a lot of weight to carry on your joints on your system. It’s hard and plus I was injured on the Smashing Machine,” he said.
However, he had to maintain his weight for his role as Maui in Moana, describing the character as a “big, chunky, hunky guy”. He said he ended up carrying the additional weight for around eight to eight-and-a-half months, which eventually took a toll.
Johnson then began preparing for Benny Safdie’s Lizard Music, in which he plays an older man and needed to lose around 50 pounds.
“I took my time. I took about a year to drop the weight, and trial and error and trial and error,” he said, adding that he worked with Olympic coaches and professional athletes during the process.
Now at 235 pounds, Johnson said he is comfortable maintaining his current weight for some time, although he may gain around five pounds after completing the shoot.
The actor said he incorporated fasted cardio and fasted training into his routine. In his Instagram caption, he said he deliberately chose a gradual approach rather than an extreme weight-loss programme.
“At this current weight and body composition, I’ve never felt better – strength, endurance, cardiovascular, metabolic health, inflammation, joints, insulin sensitivity, stress hormones, immune function,” he wrote.
Johnson also credited eliminating refined sugar as a major factor in his progress. He said he timed his carbohydrate intake around his workouts and kept his daily fat intake between 50 and 60 grams.
“I wanted to take my time, drop the weight in a smart, wise and healthy way – nothing extreme,” he said, ending with the message: “you vs. you.”