Alex O'Loughlin's body transformation.

Who Else Wants to Know the Secrets of Alex O’Loughlin Weight Loss?

So you’re here to learn about Hawaii Five-0 Alex O’Loughlin weight loss details, right? Well, you’ve come to the right place!

Alex, who plays Lieutenant Commander, Steve McGarrett on the CBS, Hawai Five-0, has always been athletic. That may be the reason why he’s always shredded. In one instance, he even dropped to just 7% body fat.

Well, his fans, including us, are curious about his weight loss journey. We all want to know how he did that; his weight loss secrets. So, without further ado, let’s reveal everything that we know of his methods.

Alex’ Body Transformation

The 43 years old actor Alex O’Loughlin has always been into martial arts. In fact, he’s been practicing the arts since he was 6 years old. This made sure that Alex had a shredded body since his early days.

Alex O'Loughlin during his Jiu-Jitsu training.
Hawaii Five-0 Star Alex O’Loughlin takes private classes of Brazilian Jiu-Jitsu with Rigan Machado at The Academy Beverly Hills.
Source: Flickr (The Mega Agency)

As his career shot to fame, he had to either bulk or lean his body according to its need. Well, his appearance in Hawaii Five-0 needed him to be shredded. So, he dropped his weight to as low as 175 lbs or 79.3 kg. He had only 7% body fat during that time, according to his trainer, Jeff Blair.

But, how was he able to lose all that weight? Let’s find out!

Don’t Forget to Check Out 5 Facts of Alex O’Loughlin!

Alex O’Loughlin Weight Loss Secrets

The Aussie actor Alex O’Loughlin’s weight loss was all thanks to his trainer, Jeff Blair, who helped him in his ripped body transformation. Well, the actor revealed that he was under a nutrition program that changed his life. To get that physique, O’Loughlin exercised for 2 hours a day 6 days a week. Did you know he benched 240 lbs? In addition to his workout regime, he also had a strict diet.

Alex O'Loughlin got ripped thanks to his diet and workout regimen.
Alex O’Loughlin lost his weight thanks to his diet and workout.
Source: Pinterest

Alex drank two gallons of water every day. For breakfast, he consumed a banana, almonds, half-cup of oatmeal, and 2% reduced-fat milk. His lunch and dinner diet had more of a balanced combo of protein, carbs, and veggies. He ate a loaf of bread, a chicken, a bag of chocolate cookies, and a gallon of milk for lunch.

The 6 feet 1 inch tall actor believes that 80% of the weight loss or gain process happens in the kitchen and not in the gym. He also claims that a deficient sodium diet is key to a great physique. While talking about his diet secrets, he went on to reveal,

If you look at your open hand, the size of your palm is the amount of protein you should take – about two-thirds of a chicken breast. Your splayed four-finger equal the amount of space you should have for vegetables. And, the triangular area between your index finger and thumb is for carbohydrates- brown rice or wholemeal pasta.

Alex O’Loughlin on losing weight!

While talking about Alex, his trainer said,

Alex probably trains harder than anyone I have ever worked with. He seems to have an extra gear in training intensity, mental focus, and his commitment to nutrition.

Jeff Blair talked about Alex!

Jeff also stated that Alex’s strength, power, and hypertrophy training ables him to access more muscle fibers, which in turn helps him to achieve a stronger and more muscular physique.

Alex’s Back Injury

If you’re a fan of Alex O’Loughlin, then you must know he suffered from a spinal injury many years ago, and that hindered his performances. As a result of his body breaking down due to the injury, he wanted to quit appearing on Hawaii Five-0.

The actor didn’t actually quit the show though he had a short break in 2012. During that year, his rep released a statement where he revealed that the actor was taking a short break from the show for supervised treatment.

Alex is taking a short break from Hawaii Five-0 to receive supervised treatment for prescription pain medication due to a recent shoulder injury.

Alex’ rep on his injury and break.

CBS Studios supported his decision to do so. While talking about his injury, O’Loughlin revealed that he had suffered from a spinal injury several years ago and that he could barely move for a few years following that.

It was just impossible. I was like, ‘There’s no way I can keep working like this. I can’t force that at all.’

Following that, he got into a stem cell trial and injected the cells in his back.

I got in a stem cell trial, and I’ve got all these stem cells in my back, and I built a rehab gym in my garage, and I’ve been doing lots of workouts the last couple years, and I feel physically a lot better.

Well, his spinal injury also didn’t stop him from shredding his body. That just goes to show you the man he is, an athlete!

Alex O’Loughlin might have used Interval and Circuit Workouts to lean his body. According to Kino Body, he used the following regimen.

Total Time 2 hours

Interval Workout

10 Minutes Jog or Skip
12 Rounds Interval Training
15-30 Minutes Low Intensity Exercises

Circuit Workout

Warm-Ups – 2 Sets of Squats x 15 Reps, Push-Ups x 15 reps, Jumping Jacks x 20 Reps, Lunges x 10 Reps, Plank x 30 Seconds
Circuit A – 3 -5 Rounds of Bench Press x 10 Reps, Squats x 10 Reps, Chin Ups x 10 Reps
Circuit B – 3-5 Rounds of Shoulder Press x 10 Reps, Lunges x 10 Reps Each Leg, Bent-Over Dumbell Row x 10 Reps
Low-Intensity Cardio – 15-30 Minutes

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