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Dwayne “The Rock” Johnson on the 3 F's— Focus, Fitness, and Food

Published October 3, 2017
Tags:  Fitness Nutrition

Did you guys know that WWE heavyweight champion and A-list movie star, Dwayne Johnson is the world's highest-paid actor?

Between 2016 and 2017, he basically doubled his net worth from previous years, totaling to over $64.5 million annually. Can you say money bags? But, and this is a big but — he's worth every penny.

Apart from his physical strength, Johnson is someone we can all admire because of his focus. And here's why.

Picture this. It's around 4 o' clock in the morning. The rest of his neighborhood, located a tad west of Fort Lauderdale, Florida, is sound asleep. Hey, we're still sleeping too.

"I love putting in that hard work as early as possible to get my day started off on the right foot, mentally and physically," he revealed.

His morning ritual consists of stretching and prepping for his upcoming day. Johnson typically gets his cardio in as early as 4 or 5 in the morning, but he doesn't stop there. After having a wholesome breakfast, he continues to pump iron focusing his afternoon on weight training and endurance. spoke with Johnson personally, summing up his morning madness perfectly, "Some may call him crazy, but he'll be the first to tell you that it's this sort of dedication to staying in shape that has made him one of the world's most sought-after action stars."

To achieve his full body strength, he spends the majority of his time in workout mode as Johnson religiously maintains a disciplined exercise routine in addition to healthy eating habits. If that's crazy, can we be crazy too?

But the question is, how does he continue to show determination day after day? And to answer that, we are looking to Dwayne “The Rock” Johnson for the 3 F's — focus, fitness, and food.

Get ready, Backers.


"After I've had breakfast, I get busy with a nice session of clangin' and bangin'—epic pain, epic results. I'm big on 'together we conquer' and 'train to progress,' so I like to share that on social media. I treat training like a metaphor for life—the dedication, the determination, the desire, the work ethic, the successes and the failures—I take them all into life," he shared.

Most of the time, he's bulking up for a specific movie role, but it's more than a job — it's his lifestyle and true passion. You have to want it to get it. And, we all know he has wrestling in his bones so he carries that out in his real life.

"I love it," he told, "Creating and maintaining these kinds of physiques takes attention to detail because sometimes you have to back off on cardio or add cardio or train two times a day or bump calories up or back off calories. It's always in a constant state of flux, which makes it really exciting, for sure."

He explains that the secret to his success is really considerably simple: he lifts heavy, hard, and often.

"Working out is my therapy, and it's cheaper than a shrink," he laughed. "I can't imagine my life without training, honestly. And for getting results—as with anything in life, but especially with working out—there's no substitute for hard work.”


His focus is entwined with his fitness routine — clearly. The two go hand in hand so it makes sense.

"I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening," he added. "But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.”

Dave Rienzi, Johnson's trainer, even said that he genuinely loves working out. So whether he's flipping tires, doing cable exercises or strengthening his legs, he is in it to win it.

"My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest. I don't play around in the gym. I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability."

Now, we all know that we really can't do anything without nutrients to keep us energized, which brings us to...


It's really no surprise to find out that he carries his focus into his mouth and onto his plate by making healthy food choices. However, he can eat (like we couldn't already tell). In addition, he's a food prepper.

"Diet-wise, I generally eat five meals a day. I'm very prepared and organized, and everything is planned out in advance. It's all measured depending on what I'm training to achieve,” he informed.

“Usually, I start off my day with some dead cow and oatmeal for breakfast. The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein."

Business Insider reported that the weight of the food he eats can add up to over 10 pounds a day.

But, like we already said, he doesn't deprive himself either. It's all about balance. About once a week (or every other week), you can expect him to indulge in a 'cheat meal' (what's yours?).

The Rock and his 8 slices of sourdough French toast.
Caption: Taken from Johnson's Instagram account: "8 slices of sourdough French toast topped with loads of apple pie."

Then, after a long (very long) day, he enjoys a quiet evening in — proving he's got a little bit of normal in him too.

So Backers, does The Rock have you motivated to get your fitness on? Does he inspire you to remain focused on healthier food options? We sure do. If there's one thing you can take from reading this, besides that he's the richest guy ever, it should be the fact that Johnson persists. Time and time again, morning after morning, he never gives up. Like him, never give up on yourselves, Backers. You really can do it.

Last change: January 31, 2018