Last updated: December 21, 2020

Not many people can emulate the successful career of one of the world’s best heavyweight boxers who’s holding the WBA, IBO, and IBF heavyweight titles.

However, almost any dedicated man can become a great athlete if he copies Anthony Joshua’s workout routine, nutrition, and supplements.

Wanna look like this 31-year-old sports star?

Read the whole article and find out the secrets behind his lean muscular physique with extremely low body fat.

How Does Anthony Joshua Train?

anthony joshua routine

Here’s how Anthony Joshua trains briefly explained in his own words:

“On a typical training day I will get up at 6.30am and finish training at 8pm. I’ll do running, stretching, and then three gym sessions at about 11.30am, 1.30pm and 5.30pm, so I am usually done by about 8pm. It’s intense but we do get to rest on the weekend.”

Many of his training sessions are focused on demanding bodyweight resistance training that targets multiple muscle groups. He also works a lot on increasing his cardio endurance and developing explosive power.

He works every muscle from his calves to the neck, emphasizing the importance of workouts for core muscle strength, especially in boxing, as it’s crucial for the power and speed of a punch.

His training regime is a mix of:

  • Morning cardio workouts (running, swimming, cycling, etc. for 40 minutes)
  • Afternoon strength and conditioning workouts (a mix of full-body exercises like deadlifts, squats, presses, barbell thrusters, hip bridge, plyometric jumps, single-arm kettlebell or medicine ball throws, etc. for building strength and explosiveness)
  • Evening gym boxing sessions (including heavybag, speedbag, or sparring training)

“I do a lot of core and rotational movements to generate power, so when it comes to transferring that power into my boxing it’s already there. I do a lot of shadow-boxing work in the sand because it’s an unstable surface. It helps to condition my legs.” AJ

planks

Curious about Anthony Joshua’s workout plan details? Here’s an example of exercises he typically does:

  • Planks - 4 sets, 30 reps, 20-second rest

Tip: Rest on your forearms instead of your hands without letting your hips sag.

  • Barbell squats - 4 sets, 6 reps, 2-minute rest

Tip: Avoid resting a barbell on your neck. Hold it across your upper back with an overhand grip and strive for a deeper squat.

  • Step up with a barbell - 4 sets, 6 reps, 2-minute rest
  • Glute raises (on the bench) - 4 sets, 8 reps, 2-minute rest
  • Burpees - 3 sets, 10 reps, 2-minute rest
  • Clap press-ups - 1 set, 10 reps, rest until the next session

Anthony Joshua’s Instagram and other social media profiles are full of photos and videos of him packing on the muscle and preparing for the boxing ring.

You can also access 50+ exercise videos and get a free PDF workout guide on his website.

His advice is to set realistic goals with deadlines, then work hard to accomplish them.

And he also points out that consistency is critical for getting in shape.

“You might join a gym three months before summer and see some improvements, but you’re never going to look like a bodybuilder. Consistency is key. If you’re always pushing yourself, you’re always improving.”

This dedicated and disciplined heavyweight world champion claims that getting your mindset right is crucial before you start any diet or exercise regime.

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What Supplements Does He Take?

supplements

Their three main products Joshua uses are:

Joshua claims that he takes them alongside a healthy, balanced diet and exercise plan.

The chances are that he takes some protein bars and other multivitamins, pre/post-workout, or protein supplement options that can also easily fit into his busy training schedule, depending on his specific goals.

Anyway, this professional heavyweight boxer prioritizes sticking to a healthy diet, working out hard, and getting enough rest over taking supplements.

Related: What are the best supplements for boxers?

What Does AJ Eat in a Day?

anthony joshua eating

What AJ eats in a day generally includes fresh foods rich in vitamins, minerals, proteins, and fiber such as fresh fruits, seasonal, preferably organic vegetables (in salads and smoothies, sometimes frozen or tinned), eggs, meat (chicken, lamb, fish, etc.), rice, and other healthy food.

A Sports Medicine study shows that lack of body water reduces high-intensity endurance, power, and strength [1], so AJ drinks plenty of water and fruit juices to stay hydrated and strong.

This huge 6’6” tall guy eats A LOT, and his calorie intake is high. But he also trains hard around 30 hours per week.

His nutritionist has designed a specific diet plan, which is further adjusted according to Anthony’s nutritional needs throughout different stages of preparation for his fights.

“We aim to give him 4,000 to 5,000 calories a day made up of 2 to 2.2 grams per kilogram of bodyweight of protein, and 4 to 8 grams of carbohydrate depending on what phase of camp we are in.

Even though he can eat a large amount of food it has to be good quality — we can’t fuel him on junk.” Mark Ellison, Joshua's Performance Nutritionist

Before a fight, Anthony Joshua typically eats vegan meals.

Let’s see what exactly each meal in Joshua’s diet plan contains.

Breakfast

smoked salmon, egg spinach

This London 2012 Olympics gold medalist has breakfast twice when he’s at fight training camps - early before his first morning session (although he sometimes does it on an empty stomach) and after it.

He typically starts a day with a glass of water and a piece of fruit. His early breakfast may also include porridge oats, milk, or a large smoothie with Greek yogurt.

His second breakfast may consist of two slices of wholemeal bread and up to five eggs, spinach, apple juice (500ml), avocado, smoked salmon, and one banana.

Lunch

Joshua’s typical lunch may include two large chicken breasts, salmon or lamb fillets with a bean salad or other green vegetables, and rice, wholemeal pasta, or baked sweet potato.

Dinner

mixed vegetables

For dinner, he often eats two large fresh salmon fillets or chicken (skin removed) with mixed vegetables and brown rice, mashed potatoes with butter.

Or white pitta bread, plus orange juice or fresh oranges for dessert.

He sometimes also eats Nigerian dishes like pounded yam, egusi, and eba.

Supper

For supper just before bedtime, Joshua usually eats natural Greek yogurt with honey and nuts.

Snacks

yogurt and banana

Joshua typically snacks after his second training session, when he takes muesli, fruit salad, Greek yogurt, some bananas, or a recovery shake providing a good source of proteins and carbs he needs.

Cheat Meal

Surprised or not, this fighter also has cravings and cheat meals like other people.

His favorite is chocolate, but he tries to play it smart when it comes to treating his sweet tooth and pick natural honey or gluten-free sweets without sugar.

FAQs

How Often Does Anthony Joshua Train?

Anthony Joshua trains for over 13 hours daily, four times a day, five times a week.

How Much Does Anthony Joshua Lift?

Anthony Joshua lifts 20kg with his teeth only.

Does Anthony Joshua Eat Meat?

Yes, Anthony Joshua does eat meat, but he avoids it before fights, choosing vegan meals instead.

How Many Calories a Day Does Anthony Joshua Eat?

Anthony Joshua eats between 4,000 and 5,500 calories a day.

How Can I Get a Body Like Anthony Joshua?

You can get a body like Anthony Joshua without sticking to a strict diet plan. Make sure you train hard, drink plenty of water, eat healthy, regular meals, and follow his trainers and nutritionist’s basic guidelines.

He recommends consuming one gram of protein per pound of your body weight to maximize muscle growth and including plenty of carbs from rice or potatoes in your meals to refuel yourself with energy throughout the day

Eating fruits and vegetables and taking high-quality vitamins are also necessary to get vital vitamins, minerals, and fiber. AJ also promotes proper supplementation, but discourages relying heavily on such products.

Good luck!


References:

  1.  https://pubmed.ncbi.nlm.nih.gov/17887814/

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