If you have to pick your chin up from the floor every time you see Jennifer Lopez’s absolutely ripped body, then you’re not alone.
And while we’ve all been in total envy of her sculpted physique for quite some time now, we’re only all the more impressed by it with the knowledge that the triple threat talent turned 49 just days ago.
But if you thought for one second that Lopez’s body was the work of blessed genetics, or a casual Pilates class, then you are sorely mistaken. Unsurprisingly, a whole lot of work went into the body J.Lo has today, including a clean diet and a strict workout regimen.
Here, we run through Jennifer Lopez’s exact diet and fitness routine.
DIET: Water, water, and more water
Beyond any other diet or health rules she lives by, Lopez’s number one rule has always been to keep well hydrated.
“Drinking plenty of water, especially before a workout, can help you push harder and get more out of your exercise routine,” she told Hello!.
While going into her workouts well hydrated is key, she also makes sure she’s replenishing her supplies right after she exercises: “I try to keep my body hydrated and well rested after every workout,” she said. “That way, I’m ready to hit it hard again the next day.”
DIET: No Caffeine or Alcohol
As important as it is to know what you should be putting in your body, something that’s perhaps more important is knowing what not to put in it. In JLo’s case, she steers well clear of caffeine.
While she does drink coffee, she always makes sure it’s decaffeinated. “I haven’t had caffeine in years,” she told Hollywood Life.
On the advisement of nutritionist Haylie Pomroy, Lopez has also stopped drinking alcohol all together.
DIET: Clean Eating
When it comes to diet, Lopez is pretty strict. She sticks to a balanced, nutrient rich diet, and has cut out all processed and refined foods.
“I have her eating very clean because she needs really good fuel for all the things that she’s doing,” her trainer Tracy Anderson told People. “It’s all organic and it’s all very well thought out, with the balance of very high quality proteins and a lot of nutrient-dense food… everything is fresh.”
Even when dining out, the singer likes to keep her diet in check. “I’m a very social person and love spending time with my friends and family, so when we go out to eat I try to make healthy choices,” she told Hello!.
“Most restaurants offer healthy, low-calorie meals so I watch for things on the menu that fit my lifestyle. I’ll have a salad or some fish with veggies. And I make sure I drink lots of water throughout the meal.”
DIET: Clean Eating
When it gets to lunch time, Lopez fills her plate with a tonne of veggies. “By lunchtime, I’m starving,” she told Hollywood Life . Her mid-day menu typically consists of either salmon paired with a broccoli, zucchini and capsicum salad dressed in vinaigrette
When it comes to dinner, Lopez typically eats a protein paired with quinoa. “It feels like rice and beans, which I grew up with. And I like pork and chicken — especially Puerto Rican style!” she said. While her diet may sound a little restrictive, JLo has never starved herself to stay slim. Instead, she eats foods that will properly fuel her for the day.
According to nutritionist Haylie Pomroy, who spoke to Prevention Magazineabout her Metabolism Revolution diet plan encourages positive metabolism function, Lopez’s diet consisted of lean proteins and non-starchy veggies along with some healthy fats and complex carbs—like brown rice and sweet potatoes—while she worked with her.
DIET: Smart Snacking
While snacking for most consists of a packet of chips or a few squares of chocolate, JLo doesn’t let herself get tempted by junk foods. Instead, she opts for healthy snacks between meals. “I also love to relax with my kids after a workout and share a healthy snack with them,” she told Hello!. “I always carry fruit and veggies with me to give me something to snack on between meals.”
Or if vegetables just won’t cut it, the singer will reach for something slightly more substantial. “Protein is my go-to whenever I start having cravings,” she said. “It fills me up and keeps me full longer. It’s a great muscle fuel.”
EXERCISE: Never Skimping On Her Workouts
Most people can agree that exercise can sometimes feel like a bit of a chore—Lopez isn’t most people. In fact, getting her heart rate up three to four times a week is a great source of joy for her. “I am 100 per cent convinced that working out is part of what makes me so happy,” she told Hello!.
“Dance has always been a huge part of my life and taking the time to move my body and do something that’s so good for me is key to my happiness. And I really believe that when you take care of yourself and work to stay healthy, you’re better able to take care of those you love. So working out is definitely a priority for me.”
Never one to skimp on her daily sweat session, Lopez finds that the best way to work exercise into her day is doing it in the morning. “I don’t like doing it later; it’s harder to get there when I have my day going already,” she told Hollywood Life.
7 / 11
EXERCISE: Mixing Up Her Workouts
The key to Lopez’s tireless dedication to exercise seems to lie in her tendency to mix up her workouts.
“When I’m in New York, I work out with David Kirsch—he’s an amazing trainer,” she told Hollywood Life. When I’m in LA, I work with Tracy Anderson. I like the balance that they both give me. They have two totally different approaches. I like switching it up with my body.”
When working out with Anderson, she takes a slightly more relaxed approach to her routine, freestyling her sessions, and incorporating arm weights with moves that corporate the butt, thighs and core.
In comparison, Lopez’s workouts with Kirsch are slightly higher in intensity. The trainer spilled Insider that their workouts typically consist of kickboxing, circuit training, lunges, burpees, and ab workouts. She also incorporates HIIT workouts into her training to target the stomach.
8 / 11
EXERCISE: Her Go-To Butt Workout
According to her trainer, David Kirsch, the one move JLo incorporates into her workouts to sculpt her butt is a platypus walk. Kirsch told Insider that this move is “the quickest, most effective workout for your butt.”
The low squat technique, which can be seen in one of Lopez’s Instagrams, works on “the inner thighs and lifts and tones the butt.”
9 / 11
EXERCISE: Her Go-To Upper Body Workout
Also courtesy of Kirsch is JLo’s go-to move to tone her upper body: Spiderman push-ups.
This move incorporates a stability-testing bosu ball to blast the arms, chest and core (you can see exactly how it’s done here.
“This is a pretty comprehensive exercise,” Kirsh told SELF. “If you’re short on time, you can do it as a standalone move and feel like you accomplished something. You can also incorporate it into your regular upper-body or core workout.”
10 / 11
EXERCISE: Her go-to full-body workout
If Lopez is after a full-body workout, she turns to Kirsch’s signature 32-minute express workout, over a workout which lasts for ours.
“The key is less is more now, truncated workouts,” he told Insider. The two hour workouts are gone.”
Incorporating gliders, resistance bands, dumbbells and medicine balls, this express workout is low-impact and super sculpting. Kirsch let People in on the details of the workout, which contains 16 individual moves.
1 / 11
EXERCISE: Her go-to full-body workout
- Wide Stance Squat
- Reverse Lunges
- Plank on a Medicine Ball – 30-second plank.
- Lateral Lunge
- Dumbbell Row to Tricep Extension – 10 reps on each side.
- Shoulder Taps
- Side Planks
- Overhead Slams with Medicine Ball
- Torso Rotation with Resistance Band
- Squat with Row and Bicep Curls with Resistance Band
- Tricep Extensions with Resistance Band
- Medicine Ball Sit-ups
- Weighted Jackknives
- Russian Twists
- Push-ups with Glider
- Pike-up PlanksUnless advised otherwise, you should complete 20 reps of each move.