F1 champion Lewis Hamilton’s intense exercise regime and weight-reduction plan that retains him race prepared

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As 2023 is now nicely underway, many individuals’s targets will likely be to get in form and eat extra healthily. Health targets may be daunting, and it is generally arduous to know what to do, so many individuals search for recommendation from the consultants.

Sportspeople should be on prime of their health on a regular basis when competing. Stevenage-born seven-time Formulation One racing champion Sir Lewis Hamilton has to maintain to a strict exercise routine to maintain himself in prime situation for his races with Mercedes.

Lewis continues his quest to beat Michael Schumacher to turn out to be the one Formulation One racing driver with eight championship wins. Right here is his exercise regime and weight-reduction plan that helps him goal to be the most effective in his sport, as reported by health web site Complete Form.

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Lewis has mentioned his health in lots of interviews and, being an F1 driver, he’s subjected to “excessive circumstances” the place he will need to have sufficient power to withstand the forces he experiences when driving at excessive speeds. Extra weight can have an effect on the automotive’s efficiency and sluggish it down, subsequently he can not get too bulked up or acquire a lot of muscle.

The Mercedes driver should guarantee he does not overdo it whereas he does his common weight coaching. He focuses totally on cardio as he wants higher cardiovascular muscle tissues throughout races when the F1 automotive will get over 190kmph.

Lewis’ coronary heart fee will likely be constantly reaching highs of 160 bpm, which suggests he should guarantee his physique is ready to cope. He has additionally talked about that he takes half in Pilates, which permits him to take care of a versatile, lean and muscular physique. He additionally trains his core to make sure he may be steady when driving and likewise help his different muscle tissues.

Lewis commented on the bodily impacts that racing has in your physique in a masterclass speak. He mentioned: “A Formulation One driver, it is usually an all-round exercise while you’re within the automotive. Your core stability is basically on the centre of every little thing, so having the power to resist the physique shifting facet to facet, hip flexes and glutes since you’re accelerating with the petals, not heavy however you are holding intense strain on the pedal for an extended time period.

“After which your neck might be the one which fatigues probably the most. Your helmet and your head weigh quite a bit. It is about 22 kilos, and clearly, six occasions that weight via a nook for a sustained time period is heavy.”

Lewis said he trains his neck individually by shedding an fringe of a bench or a mattress, and carries out weight lifting on his neck with a helmet that weighs 22 kilos and does weight lifting in all completely different instructions. Lewis’ day-to-day coaching consists of:


Flat bench press

Incline bench press

Dumbbell press

Cable flyes

Pec flyes

Low cable flyes

Chest dips


Broad grip lat pulldowns

Cable rows

Dumbbell rows

Inverted rows

Bent over rows

T-bar rows



Shoulder press

Arnold press

Dumbbell lateral raises

Cable lateral raises

Entrance raises


Delt flyes

Bent over lateral raises


Biceps isolation curls

Hammer curls

Preacher curls

Focus curls

Triceps pushdowns

TRX Triceps extension

Overhead press

Triceps dumbbell kickbacks



Hack squats

Leg press


Leg extension to curls

Hip thruster

Hip extension

Calf raises

Core exercise (after every routine):

Units: 3

Reps: 30 seconds

Exercise sort: Circuit coaching:


Leg raises

Russian twist with dumbbell

Scissor kicks

Plank tornado

Plank maintain

Aspect plank to a crunch

(Picture: CC0 Public Area)

Food plan:

Lewis turned vegan a number of years in the past and, to today, he nonetheless sticks to a vegan weight-reduction plan. He said that he feels more healthy than when he was younger and in his 20s as a consequence of this weight-reduction plan.

Lewis has not outright revealed the precise weight-reduction plan that he follows, nonetheless, he has talked about that he eats meals together with falafel, avocado, beetroot, contemporary fruits in addition to giving a normal define of what he may eat in a day.


For breakfast, Lewis opts for avocado on toast or, avocado and fruit with a smoothie. On smoothies, Lewis mentioned: “I at all times have smoothies.

“I really like having varied smoothies with plant-based protein. I usually have that most likely two or thrice a day as a result of it’s tremendous fast, tremendous straightforward, put it within the blender and you’ll take it with you.”


For lunch, Lewis consumes salad, loads of avocado and quite a lot of greens.


For dinner, Lewis has beforehand talked about his love for plant-based curries. He’ll add to those meals, however they provide information as to what he may eat to remain match and wholesome for his racing.

Pilates over the weekend

Lewis has additionally talked about how he enjoys doing Pilates exercises. Pilates might help you get a versatile physique and tone your muscle tissues, whereas burning many energy and it’ll additionally strengthenyour core.