March 17, 2026, 1:34 pm | Read time: 5 minutes
Hollywood star Leonardo DiCaprio was long known as an actor who seemed to enjoy life away from projects–complete with parties, drinks, and a bit of a belly. However, he is also one of the superstars who knows how to be in top shape for a film. Thanks to the yo-yo effect, he quickly gained weight again afterward. FITBOOK took a closer look at DiCaprio’s approach to training and nutrition.
If you want to know how to make life more enjoyable, you might want to ask Leonardo DiCaprio. The U.S. actor, who had his breakthrough in 1997 with “Titanic,” has often been seen in recent years on luxury yachts surrounded by sunshine, turquoise waters, good food, and top models in bikinis. Notably, the heartthrob was never as ripped as many other Hollywood hunks. There was no six-pack in sight. On the other hand, he was never really overweight either.
Hollywood Belly
This earned him the reputation of having a “Dad Bod.” What does that mean? Well, “Dad Bod” is an English term that roughly translates to “father body.” Men with this physique are not overweight. Instead, they have a few extra pounds here and there and no washboard abs. Leonardo DiCaprio was often seen this way. Apparently, the now 51-year-old didn’t place too much importance on keeping his body fat percentage as low as possible, counting calories, going to the gym every day, and eating mainly chicken, rice, and broccoli. However, a certain level of basic muscle is still evident in DiCaprio’s “Dad Bod.”1
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Extreme Preparation for “The Revenant”
DiCaprio adopted this approach when training for specific film roles. Few Hollywood legends are as known for preparing perfectly for on-camera jobs and enduring hardships for them. This was the case with his lead role in “The Revenant” (2015), for which he earned his only Oscar to date.
In preparation for the film, he underwent extremely intense and physical training that spanned nine months in freezing conditions. He had to learn various survival tactics, such as skinning animals and using muskets. He also wore a wet, 45-kilogram bear hide. Additionally, a dance choreography and a special diet, including intermittent fasting, were part of the preparation to accurately portray the emaciated trapper Hugh Glass. He even ate raw bison liver, despite being publicly known as a vegetarian. Later, Leo spoke about how “grueling” the filming was.
How Leonardo DiCaprio Trained in the Gym
Even though Leonardo DiCaprio doesn’t seem to be the biggest fan of gyms and weightlifting, he has, of course, seen the inside of a gym. For films like “Inception,” “The Beach,” or “Gangs of New York,” he had to shed several pounds in a short time. To do this, he followed strict diets and worked with personal trainers, as is common in Hollywood.
For “The Departed,” fitness coach Gregory Joujon-Roche, who passed away in 2016, created a plan that targeted a different part of his body each day. On the first training day, exercises included bench presses, dips, and curls, where intensity was more important than the number of repetitions. The second day focused on triceps and back, along with sit-ups and pull-ups. The program was repeated on the third and fourth days, followed by a rest day.
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Struggle with the Yo-Yo Effect
When time was running short to achieve the ideal figure, Leonardo DiCaprio resorted to a crash diet to reach his desired weight. This radical regimen reduced his calorie intake to an absolute minimum. Allegedly, he lost up to four kilograms per week, which had an unpleasant consequence afterward.2
Because then, due to the yo-yo effect, he quickly gained weight again and often weighed more than before. His body responded to the drastic calorie reduction by slowing down his metabolism and storing energy. Once Leonardo DiCaprio could eat normally again, his body absorbed the calories faster and stored fat reserves.
Love Makes You Slim?
However, none of this is currently visible. Just last year, the “Daily Mail” published some photos showing a noticeably slimmer Leonardo DiCaprio with a flatter stomach–far from the bulkier physique of recent years. The heartthrob reportedly owes this transformation to his girlfriend Vittoria Ceretti. “Leo has lost weight before, but this time it’s different because it’s not for a film role. He’s getting healthy and fit to keep up with Vittoria. She has a big influence on him, and he’s very much in love with her. She’s now a part of his world, and he wants it to stay that way,” a source from his circle told the magazine.
Perhaps Leonardo DiCaprio has also recognized the signs of the times. At 51, age-related muscle loss progresses, and metabolism slows down. Most people need to do something to stay fit by this age.