Dwayne ‘The Rock’ Johnson Dishes Workout Tips: Always Have Fun

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dwayne the rock johnson workout diet
Dwayne 'The Rock' Johnson credits daily workouts and a high-protein diet for his rippling physique at age 46. (Instagram)



Action film star Dwayne “The Rock” Johnson is fitter than ever at age 46, thanks to daily weightlifting workouts and a high-protein, low-carb diet.

The Rock often shares fitness tips on Instagram with his legion of social media fans, and  always encourages them to exercise regularly, work hard, and maintain a positive attitude.

The Rock: ‘I Don’t Do Pretty Workouts’

Despite his grueling workouts, The Rock says it’s extremely important to have fun at the gym.

“I don’t do pretty workouts — l leave that for all the pretty boys,” Johnson wrote on Instagram (see below). “My training is intense, nasty, extreme, unapologetic and hard-core. But always fun 😈”

At the gym, Johnson often sports a T-shirt that reads: “Hardest Worker in the Room.”

Johnson exhorted his fans to give their best efforts both inside the gym — and outside of it. And above all, be optimistic and never give up.

“Remember: it isn’t always about what you do, but rather the spirit in which you do it,” The Rock wrote. “Train as hard as you can and leave it all in the gym. Period.”

‘I Can’t Imagine Life Without Training’

Dwayne Johnson is a former professional wrestler who says he started exercising at age 14 to keep himself out of trouble.

“Working out is my therapy, and it’s cheaper than a shrink,” Johnson told Bodybuilding.com. “I can’t imagine my life without training. And for getting results — as with anything in life, but especially with working out — there’s no substitute for hard work.”

To stay ripped-to-shreds, The Rock follows a high-protein diet that limits processed foods and empty carbs. He usually eats five meals a day, emphasizing high-quality proteins such as chicken, steak fillets, fish, and egg whites.

Johnson’s diet also includes plenty of leafy salads and low-starch vegetables.

‘I Always Aim to Be the Hardest Worker’ at the Gym

While most of us are thrilled if we can work out 3 or 4 days a week, The Rock hits the gym 6 days a week. He says consistency is critical to looking and feeling your best.

The Rock works different body parts each day, and changes up his routine to stave off boredom. “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,” he said.

Despite his laidback public persona, Johnson is intense and disciplined when it comes to his fitness regimen.

“I don’t play around in the gym,” said the 6-foot-5 former college football star. “I always aim to be the hardest worker, and I make sure I clang and I bang to the best of my ability.”

Dwayne Johnson: I Struggle With Depression

Johnson is one of the highest-paid actors in Hollywood — and he says exercise is one of the secrets for his success.

Even though he’s rich and famous, The Rock admits he has struggled with depression for decades.

Johnson says his mental health struggles were triggered by his mom’s suicide attempt when he was 15 years old.

When a fan recently wrote him a letter revealing that he was battling severe depression, The Rock replied, “I hear you. I’ve battled that beast more than once.”

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