Last Updated On June 28, 2023
Megan Fox is a popular actress known to have a great physique - especially when she's strutting down the red carpet.
Have you always wanted to achieve her physique and find out how she stays lean?
Here, we'll provide you with everything you need to know about her diet and exercise so you can train like Megan Fox and achieve the physique you've always wanted.
Workout Summary
Main Workout Goal | Toned and Sculpted Physique |
Program Duration | 8-9 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Recommended Supplements | Protein Shakes Magnesium Multivitamins Omega-3 Silica |
Megan Fox’s Workout Routine
When it comes to Megan Fox's workout routine, she works out at least three times a week and follows a five-factor workout.
These five phases consist of a five-minute cardio warm-up, a lower body sculpting exercise, an upper chest workout, then an abdominal sculpting exercise followed by a five-minute post-workout stretching cooldown.
She does like to use heavy weights for her exercises, so do take that into consideration.
Below is a sample workout. Please remember to do a cardio warm-up before each circuit and cool down for 5 minutes after you have completed your circuits.
Monday: Circuit Training
Circuit One (Bodyweight Training)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Alternating Knee Crunches | 3 | 20 | 30-35 secs |
Knee Push-Ups | 3 | 20 | 30-35 Secs |
Burpees | 3 | 10 | 30-35 Secs |
Circuit Two
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Ropes | 1 | 60 | 30-35 Secs |
Air Squats | 1 | 50 | 30-35 Secs |
Leg Lunges | 1 | 40 | 30-35 Secs |
Box Jumps | 1 | 30 | 30-35 Secs |
V-Ups | 1 | 20 | 30-35 Secs |
Alternating One-Legged Squats | 1 | 10 | 30-35 Secs |
Circuit Three
Exercises | Sets | Reps |
|---|---|---|
Tabata | 1 | 8-Minute |
Tuesday: Pilates, Cycling, Cardio
Megan is a big fan of Pilates, and she usually does an immense amount of Pilates when she isn't doing circuit training.
However, if she isn't doing a Pilates class, she's either doing indoor cycling or elliptical for about an hour.
Wednesday: Circuit Training
Circuit One (Bodyweight Training)
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Jump Squats | 3 | 10 | 30-35 Secs |
Mountain Climbers | 3 | 20 | 30-35 Secs |
Jump Squat | 3 | 10 | 30-35 Secs |
Jumping Lunges | 3 | 20 | 30-35 Secs |
Jump Squats | 3 | 10 | 30-35 Secs |
Circuit Two
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Calorie Jog | 1 | 60 minutes | 10 minutes |
Lunges | 1 | 50 | 30-35 secs |
Burpees | 1 | 40 | 30-35 Secs |
Plank | 1 | 30 Second | 30-35 Secs |
Sit-Ups | 1 | 20 | 30-35 Secs |
Wall Climbs | 1 | 10 | 30-35 Secs |
Circuit Three
Exercises | Sets | Reps |
|---|---|---|
Tabata | 1 | 8-Minute |
Thursday: Pilates, Cycling, Cardio
Once again, on these days, you can either do a long jog, hit the elliptical for an hour, or go ahead and do an indoor cycling class or Pilates as part of Megan's workout routine.
Friday: Circuit Training
Circuit One
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Inch Worms | 3 | 10 | 30-35 Secs |
Knee Push-Ups | 3 | 15 | 30-35 Secs |
Sit-Ups | 3 | 20 | 30-35 Secs |
Knee Push–Ups | 3 | 15 | 30-35 Secs |
Inch Worms | 3 | 10 | 30-35 Secs |
Circuit Two
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Plank Hold | 1 | 30 Second | 30-35 Secs |
Leg Raises | 1 | 50 | 30-35 Secs |
Mountain Climbers | 1 | 40 | 30-35 Secs |
Air Squats | 1 | 30 | 30-35 Secs |
Box Jumps | 1 | 20 | 30-35 Secs |
Burpees | 1 | 10 | 30-35 Secs |
Circuit Three
Exercises | Sets | Reps |
|---|---|---|
Tabata | 1 | 8-Minute |
Saturday: Rest
While you do work hard on the other days, rest is just as crucial. So during the weekend, the Jennifer's Body star rests as part of her workout routine, allowing sufficient time for recovery.
Sunday: Rest
Who is Megan Fox? (Actress & Mom of Three)
Megan is an actress that was born on May 16, 1986, in Oak Ridge, TN. She began training in dance and drama at the early age of 5 and began modeling when she was just 13 years old.
She won several awards at the 1999 American Modelling and Talent Convention before making her acting debut in 2001 when she starred in Holiday in the Sun.
Her acting breakthrough, however, was when she starred in the 2017 hit Transformers with Shia LaBeouf.
For that film, Megan was not only nominated for an MTV Movie Award but also three Teen Choice Awards.
Since then, she's gone on to star in a plethora of movies, including the Teenage Mutant Ninja Turtles movie and, most recently, in the drama comedy Big Gold Brick.
Megan Fox was married to actor Brian Austin Green (whom she has three sons with) from 2010 to 2021.
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Megan's personal trainer is trainer Harley Pasternak who works closely with her to gain muscle mass and hit the different muscle groups with both resistance training and long cardio sessions.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 5”4’ |
Weight | 114lbs |
Age | 36 |
Biceps | 13 inches |
Waist | 22 inches |
Chest | 34 inches |
Megan Fox Workout Principles
When it comes to Megan Fox's workout principles, she follows five phases which include the following:
A certain number of repetitions are typically done of each, and she cycles through them nonstop without any break.
This resistance training which consists of a full body workout helps her with fat burning and maintaining good muscle structure.
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On her other days, Megan Fox also abides by both Pilates as well as spin classes.
Megan Fox’s Awards and Nominations
Megan Fox has received numerous awards and nominations, which include:
Golden Schmoes Awards
Kids’ Choice Awards
MTV Movie & TV Awards
National Movie Awards
People’s Choice Awards
Scream Awards
Teen Choice Awards
Megan Fox’s Diet
When it comes to a Megan Fox diet, Megan eats relatively healthily and focuses on having five meals a day ( a five-factor diet).
Her diet focuses largely on egg whites, Japanese food, almonds, salmon as well as smoothies.
Breakfast
For breakfast, which Megan views as the most important meal of the day, she typically starts her morning with a cup of coffee, along with what gives her a good amount of energy and nutrients to deal with her super energetic kids.
Typically, that would be a high-protein breakfast that consists of an egg white omelet and fresh vegetables or low-fat Icelandic yogurt with fresh fruit and a handful of almonds.
Megan also has this favorite Red Smoothie that she likes, which consists of berries in season, Chai tea, a scoop of protein powder, and a touch of almond milk.
Lunch
For lunch, Megan enjoys Japanese food or salmon. She eats grilled or smoked salmon, but if she's not feeling fish, she will have grilled turkey or chicken breast.
Since her diet typically follows Paleo or Keto protocols, she will typically drizzle her salad with apple cider vinegar or extra virgin olive oil.
Snack
Her snack is simple and typically consists of either a protein shake or smoothie.
Dinner
If she hasn't had salmon for lunch, she will have grilled salmon for dinner with plenty of seasonal vegetables.
Otherwise, she might have salmon sashimi with some steamed edamame, a cup of miso soup, and a fresh cucumber salad.
Night Snack
Megan Fox will either have another smoothie made with seasonal fresh fruit, almond milk, and protein powder or almonds.
Typically in the evening, however, Megan will have fresh fruit before calling it a night.
Food She Avoids
Megan avoids processed foods and traditional junk foods. She follows a five-factor diet and focuses on consuming a beneficial high-protein meal.
She also avoids gluten and tries to stick to a keto/paleo routine.
She doesn't eat white foods as much as carbs don't make her feel good, and instead focuses on fruits and vegetables.
She also avoids refined sugar and hydrogenated oils and limits her food choices and indulgences when she is on a deadline.
Cheat days are not quite something Megan Fox believes in, but she does occasionally have comfort foods that she indulges in.
When she is trying to lose weight, however, she avoids cheat days altogether.
What To Go For
What To Avoid
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What Supplements Does Megan Fox Take?
When it comes to supplements, here are the supplements that Megan Fox takes:
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Megan Fox Workout & Diet FAQs
It can be attributed to her sculpting exercise and finally added cardio movements. Her healthy diet, which helps her body stay lean, is also another important factor for having abs.
Megan Fox was vegan at one point in 2011. However, she stopped as she was losing too much weight and decided to add other elements to her diet.
Megan Fox does not eat dairy, not even fat-free milk. She only has non-dairy milk and credits lack of dairy to helping her maintain her figure.
Megan Fox mentions that "the worst thing I put in my body is coffee', so she has stopped drinking it several years ago.
Megan Fox’s trainer Harley Pasternak has mentioned that Megan Fox is naturally thin due to genetics.
Conclusion
Building a physique like Megan Fox's not only takes considerable dedication and effort, but the Megan Fox diet, along with her typical workout, is strict and leaves little room for error.
If you decide to pursue it, you're sure to achieve great results - especially if you're looking to lose weight and incorporate healthy carbs into your diet.
Make sure that you're working at your pace, however, and remember to always listen to your body.
Reference:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622706/
2. https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health
