- Jason Derulo works out twice a day, five to six days a week, he told Insider.
- His favorite exercises for his abs are L-sit pull-ups, weighted sit-ups, and seated rows, he said.
- Derulo intermittent fasts and eats mostly whole foods and plenty of protein, he said.
Jason Derulo works out twice a day, five to six times a week.
The singer told Insider that keeping fit is important for his busy schedule of rehearsals and performances, so he does a mixture of cardio and weight training, including core exercises.
Derulo said his favorite exercises for defined abs and a strong core are L-sit pull-ups, weighted sit-ups, and seated rows.
"Having a strong core is so important to avoid any back pain or overall muscle fatigue," Derulo said.
To perform an L-sit pull-up, hang from a bar with your legs stretched straight out, forming an L-shape with your body, then pull your body up to the bar. Derulo said he thinks about crunching his obliques "for a more intense burn."
L-sit pull-ups are more of a core-burner than regular pull-ups, which predominantly work the upper body (although core engagement is also required), and are more challenging overall, personal trainer Kaycee Dunfield told Experience Life. Derulo said he does them "regularly."
Holding a weight while doing regular sit-ups is an effective way to make them more challenging and keep building the abs once bodyweight is too easy, bodybuilder and physique coach Cliff Wilson previously told Insider.
Seated rows are usually performed with a resistance machine and help strengthen the back, which is also part of the core.
Working the muscles on the back of the body as much as the front is important to retain good posture and prevent imbalances, personal trainer Patrick Murphy previously told Insider.
Derulo deadlifts golf carts to keep fit
Derulo said fitness is important to him because he was bigger when he was younger.
"Growing up, I was one of the heavier kids so I joined the track team to try to cut down on weight," he said. "It wasn't easy, but with my motivation and mental toughness, I cut the weight and got fit."
Derulo's job keeps him motivated to stay fit, he said.
"With my global touring schedule, rehearsals, dancing, and traveling, it's important for my fitness to not fall behind," he said. "My shows are vigorous from start to finish where I am constantly moving, so I have to be in top shape to give a 200% performance."
Derulo tries to workout five to six days a week, even when touring. He typically works out for one hour in the morning then 45 minutes in the evening, he said.
Working out first thing in the morning is non-negotiable for Derulo. "I'm at my best when I start the day off with that fresh energy and it leaves me in a good mood for the rest of the day," he said.
Having fun while working out is also important to him.
"I can get bored of doing the same cardio every day so I'll try to add variability to my workouts such as boxing, jumping rope, or snowboarding," he said. "I'll even perform stunts like pulling cars or deadlifting golf carts."
Derulo intermittent fasts
When it comes to his diet, Derulo said he eats between 2,100 and 3,300 calories a day, and follows a "disciplined meal plan," which consists of healthy whole foods like eggs, meat, and vegetables.
"I try to eat a good amount of protein and I regularly drink Treo which tastes great, keeps me hydrated, and limits my sugar intake," he said. Derulo is a co-owner and ambassador for Treo flavored birch waters.
"I stock my fridge in a way so I can't really mess up my regimen," he said.
Derulo also intermittent fasts, skipping breakfast and having two meals a day.
"First I'll have bone broth with veggies and legumes, and then later I'll have grilled salmon or chicken and veggies," he said.
In 2020, Derulo became known for his "Milli Meals:" indulgent meals and desserts he would make and post on TikTok every time his following grew by one million.
"I started my 'Milli Meals' as a new hobby during the pandemic," he said. "I've never been a cook but since we were at home, I needed to put my creativity to good use and started trying different recipes. I've made a chocolate pizza, rainbow pancakes, and a s'mores bake."
Derulo factors the meals into a healthy lifestyle by only having a portion of each.
"Everything can be enjoyed in moderation," he said. "While my diet sticks to healthy whole foods, I don't like to schedule cheat meals or cheat days. If something calls to me, I'll just eat it."