50 Cent, aka Curtis Jackson, is more than a recording artist and actor; he is a personable, conscientious businessman with one of the best bodies in entertainment. 50 Cent’s wellness plan is based on proven principles that include proper nutrition, supplementation, rest and recovery. His workout program consists of periodization, plyometrics, yoga, stretching and cardio.
50 begins his workouts with a warm-up that includes athletic drills, performing each exercise several times at a high intensity. He rests no more than 60 seconds between sets. As with any good workout program, he utilizes compound exercises, which involve more than one joint and muscle group (dead lifts, bent-over rows, squats or pull-ups).
When weight training, 50 Cent uses a three day split routine. On Monday and Wednesday, he trains chest and triceps; Tuesday and Thursday back and biceps; Wednesday and Saturday, lower body workouts along with cardio. This is a tough schedule to maintain with his commitments and projects, but it provides him the necessary energy to manage his empire and busy travel schedule.
His fat burning cardio routine consists of 40 minutes of high intensity interval training (HIIT). HIIT utilizes repetitions to the point of muscular failure by alternating short bursts of high intensity work with periods of lower intensity intervals of active recovery. This process jumpstarts the metabolism, making it one of the fastest ways to reduce body fat. The American Council on Exercise recommends no more than two days of HIIT training per week.
Since periodization allows 50 to break up his training into segments over time, he may change his program every month. But to keep it fresh and avoid burn out, he varies his workout routine week to week. His muscle confusion training principles interchange agility training, plyometrics, weights and calisthenics. His workout regimen prevents plateaus because it doesn’t allow his body to adjust to any particular workout. This is a rejuvenating and intense program without the use of massive weights because 50’s body is consistently challenged to use muscles many people tend to ignore.
To avoid lactic acid build up and stiffness, common when athletes don’t stretch properly, 50 engages in a regular stretching program. He realizes that for top athletic performance, yoga is a necessary discipline. “Yoga and pilates offer a balance to my workouts, which I find very relaxing,” said the sexy entertainer.
50’s goal is to continue to live his personal best by taking care of the body that has always taken care of him. If you are inspired to incorporate 50 Cent’s workout principles within your own program, please consult a certified fitness professional.