Muhammad Amanullah — September 11, 2026
Hollywood star Dwayne Johnson has revealed how and why he lost around 22 kilograms over the course of nearly a year while preparing for his role in his upcoming film Lizard Music.
The actor said he did not rely on any extreme or unusual method to lose weight. Instead, he gradually reduced his weight by focusing on his diet, exercise and overall physical fitness.
The 54-year-old actor shared details about his training, diet and physical preparation on Instagram. He said he had lost around 50 pounds, equivalent to approximately 22 kilograms, over the past year. However, throughout the process, his main focus remained on maintaining his strength and physical performance.
What Is His Current Weight?
According to Johnson, his current weight is around 105 to 106 kilograms. Despite losing a significant amount of weight, the actor said he remains satisfied with his strength, endurance and cardiovascular fitness.
Rather than trying to lose weight quickly, Johnson said he preferred a careful and strategic approach. He emphasized that changing body composition requires consistent effort, proper nutrition and structured training.
Losing 22kg Over a Year
Johnson made it clear that he did not attempt to lose the weight within a few weeks or months. Instead, he used approximately one year to gradually reduce his body weight.
He said the goal was not simply to see a lower number on the scale, but also to maintain his physical strength and endurance throughout the transformation.
Changes to His Diet
The actor also discussed changes to his diet, explaining that he adjusts his carbohydrate intake on different days of the week.
According to Johnson, he consumes around 450 grams of carbohydrates on the two days when he trains his legs, as well as on Sundays.
On the other days, he reduces his carbohydrate intake to approximately 250 to 300 grams. Through this approach, he adjusts his diet according to his training schedule and physical requirements.
Why Does He Keep Carbohydrates Lower?
On lower-carbohydrate days, there can be slight changes in the appearance and fullness of the body and muscles. Johnson said that on some days he consumes specific foods before workouts to help maintain a fuller muscular appearance.
His pre-workout food includes rice cakes, honey and a small amount of salt. According to the actor, this helps support his physical preparation during workouts and maintain the fuller appearance of his muscles.
A Demanding Workout Routine
Dwayne Johnson has been known for years for his exceptional physical fitness and demanding workout routine. His weight loss for his new film is also part of that long-term physical preparation.
However, this time his focus has been somewhat different. Instead of concentrating solely on building more muscle, he has been working toward achieving a different overall physique for the role.
That is why he maintained consistency in both his diet and workout routine over an extended period.
Role in Lizard Music
Dwayne Johnson’s significant weight loss is linked to his preparation for his role in the upcoming film Lizard Music. The fantasy-adventure film is directed by Benny Safdie.
The movie is based on Daniel Pinkwater’s book of the same name. Alongside Dwayne Johnson, the film features Theo Clark Liberman, Tim Heidecker, Alicia Silverstone and Regina Hall in important roles.
What Is the Film About?
Lizard Music follows a young boy who discovers a mysterious late-night broadcast. The broadcast features lizards apparently playing strange music.
The mysterious discovery takes the boy into a world that appears completely different from ordinary life. Because of its fantasy elements and unusual storyline, Johnson’s character is also expected to look very different from many of his previous roles.
Another Film in the Works
Dwayne Johnson has also announced another upcoming film, Free Birds. In the movie, he will play a motorcycle stuntman in Las Vegas.
His character hides his illness while preparing to perform the final major stunt of his life. The role will require the actor to adopt a different physical and emotional approach as well.
Fitness and Film Preparation
Dwayne Johnson’s recent weight loss demonstrates the kind of long-term and structured physical preparation actors can undertake to transform their bodies for specific film roles.
In Johnson’s case, the notable aspect is that he lost approximately 22 kilograms over nearly a year while also focusing on maintaining his strength and endurance.
According to the actor, the basic principles behind his approach are consistency, proper nutrition and regular exercise. After reaching his current weight of around 105 to 106 kilograms, Johnson remains satisfied with his physical performance, while fans are now looking forward to seeing his transformed physique and unique character in his upcoming film.
