Key Points:
- Sylvester Stallone eats a protein-rich diet that includes egg whites, half a yolk, summer squash, and broiled chicken and fish.
- Although Sylvester Stallone does not work out as hard as he used to, the 78-year-old can still hold his own with his five-day-a-week workout routine.
Sylvester Stallone, the tough boxer who never gave up in the Rocky movies, still has the physique and fitness that can put younger people to shame, even at age 78. Following his diet and workout routine could propel others to evade the ravages of aging like Stallone.
“It ain’t about how hard you hit. It’s about how hard you can get hit and keep moving forward; how much you can take and keep moving forward. That’s how winning is done!” said Sylvester Stallone in the movie Rocky Balboa.
Sylvester Stallone’s Pro-Longevity Diet
Sylvester Stallone eats a well-balanced diet for overall health and longevity. A typical day in Sylvester Stallone’s diet usually consists of three egg whites with half a yolk, Irish oatmeal, toasted pumpernickel bread, fresh papaya, and figs for breakfast. Lunch for Sylvester Stallone is rich in fiber and contains numerous vitamins and minerals from summer squash, broiled skinless chicken, salad, and figs or berries. Last, Sylvester Stallone’s dinner will often consist of salad, high-fiber toasted bread, and sometimes veal (meat from calves restricted to a small pen).
“It’s all diet; what you eat is what you is,” says Sylvester Stallone.
Sylvester Stallone’s Current Workout Routine
Sylvester Stallone used to spend hours in the gym lifting heavy weights to build a solid, muscular foundation. Nowadays, Sylvester Stallone still has a rigorous weightlifting routine to maintain muscle mass and definition while keeping a high overall fitness level.
On Mondays, Sylvester Stallone does the following routine to work the chest, back, and abs:
- Incline bench press (4 sets of 10 repetitions)
- Dumbbell flys (4 sets of 12 repetitions)
- Bench press (5 sets of 8 repetitions)
- Wide-grip chin-ups (6 sets of 10 repetitions)
- Bent-over one-arm lateral raises (4 sets of 10 repetitions)
- Close-grip seated rows (4 sets of 10 repetitions)
- Raised leg crunches (3 sets of 10 repetitions)
On Tuesdays, Sylvester Stallone’s exercises are geared toward working out shoulders, arms, and abs with the following routine:
- Military press (4 sets of 10 repetitions)
- Side lateral raises (4 sets of 12 repetitions)
- Bent-over dumbbell flys (5 sets of 8 repetitions)
- Barbell curls (3 sets of 10 repetitions)
- Seated incline-dumbbell-curls (3 sets of 10 repetitions)
- Concentration curls (3 sets of 12 repetitions)
- Lying dumbbell-raises (3 sets of 10 repetitions)
- Bent-over one-arm lateral raises (3 sets of 10 repetitions)
- Cable pull downs (3 sets of 10 repetitions)
- Decline bench sit-ups (3 sets of 10 repetitions)
- Oblique crunches (3 sets of 8 repetitions)
On Wednesdays, Sylvester Stallone will workout his legs with the following routine:
- Standing calf-raises (4 sets of 12 repetitions)
- Incline leg-press (4 sets of 10 repetitions)
- Squats (4 sets of 10 repetitions)
- Seated leg-extensions (4 sets of 10 repetitions)
- Leg curls (4 sets of 12 repetitions)
- Leg extensions (4 sets of 12 repetitions)
- Stiff leg deadlift (4 sets of 12 repetitions)
Thursday’s workouts for Sylvester Stallone are geared toward working the rear deltoid muscles, the trapezius muscles, and the abs with the following exercises:
- Bent-over dumbbell rear-delt raise (4 sets of 10 repetitions)
- Cable crossovers (4 sets of 12 repetitions)
- Reverse pec-deck flys (5 sets of 12 repetitions)
- Barbell shrugs-front (4 sets of 10 repetitions)
- Barbell upright rows (4 sets of 10 repetitions)
- Flat-bench cable rows to neck (4 sets of 10 repetitions)
- Ab crunch (4 sets of 10 repetitions)
- Oblique crunches (4 sets of 10 repetitions)
- Cable crunch (4 sets of 12 repetitions)
On Fridays, Sylvester Stallone boxes, as it offers a comprehensive, full-body workout. The constant movement and explosive punches engage multiple muscle groups, from the legs to the core to the arms and legs. For Sylvester Stallone, boxing provides an effective way to maintain, strengthen, and tone his muscles and ensure cardiovascular fitness for longevity.
Following Sylvester Stallone’s Rigorous Exercise Regimen for Optimal Aging
While not everyone may be able to keep up with Sylvester Stallone’s vigorous workout routine, starting simply by engaging in regular activities like jogging, bicycling, and resistance training may help to build and maintain muscle as you age. Along those lines, regular exercise has been linked to improved circulation, a reduced risk of frailty, and enhanced cognition. Thus, following Sylvester Stallone’s example of staying active while you age may be a way to slow age-related physical dysfunction and decline for optimal longevity.
All the same, some sources suggest that Sylvester Stallone uses testosterone replacement therapy—prescription injections that increase testosterone levels. Another source says that he has admitted to using human growth hormone—a hormone naturally produced in the body that, when injected, can increase muscle mass in adults. Since Sylvester Stallone may very well receive injections of these substances to increase muscle and sculpt his physique, those who engage in his diet and exercise regimen without using them should not have unrealistic expectations.
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