Demi Lovato Workout Routine and Diet Plan

Demi Lovato is an American actress, musician, singer and songwriter. Over the years, she has given many hit singles and has also proved her mettle in acting through movies and serials like Glee and Camp Rock. This is her complete profile, biography, diet, workout routine as well as statistics.

Demi Lovato Statistics

Demi Lovato Biography

Early Life

Demetria Devonne Lovato, popularly known as Demi Lovato was born on August 20, 1992 in Albuquerque, New Mexico. Her father, Patric Martin Lovato was an engineer and Musician. Her mother, Dianna De LA Garza is a former Texas Cowboys cheerleader. Patric was of Neomexicana ancestry while Dianna has an English and Irish ancestry. Demi Lovato has three siblings. Her elder sister is named Dallas. Actress Madison De La Garza is Demi’s younger maternal half sister. Her paternal elder half sister’s name is Amber. Demi and Amber did not meet each other until Demi was 20 years old.

The 30-year-old actress has admitted to having a strained and abusive relationship with her father and she had no interest in building a relationship with him after he divorced her mother.

Demi Lovato was raised in Dallas, Texas. She developed a liking for Music as early as seven years old and started playing guitar and piano. Demi also started learning acting and dancing soon after. Her foray into acting resulted in a lot of bullying and as a result, she had to be homeschooled to get her high school diploma.

First steps in acting career

Demi Lovato bagged her first role in the children’s television series Barnie and Friends in 2002. She then appeared in television series like Prison Break and Just Jordan in 2006-2007. Her big break in acting came with Disney when she bagged the role of aspiring singer Mitchie Torres in the movie Camp Rock. ‘This Is Me’, one of the four songs sung by Demi Lovato in the movie, made it to number nine on the Billboard’s Hot 100 list. This was officially her first entry in the list.

Career

The New Mexico native was working on her debut studio album when she signed a contract with Hollywood Records and started the ‘Demi Live! Warm-up’ tour. Her debut album, Don’t Forget, was produced by Jonas Brothers along with record producer John Fields. Demi co-wrote the songs with Jonas Brothers and Pop Rock. Released in 2008, the album received an overall positive feedback from the critics.

Demi never looked back after that and she has given popular albums like Here We Go Again, Confident, Tell Me You Love Me and Dancing With The Devil… The Art of Starting Over. The lead single Sorry not Sorry from Tell Me You Love Me officially became Demi Lovato’s highest charting single in the USA. She also earned a Grammy Award nomination for Confident. Overall, Demi Lovato has sold over 24 million records in the USA alone.

Demi Lovato also carved a niche for herself in the television and film industry as well. She has acted in movies like Princess Protection Program, Smurfs: The Lost Village and Eurovision Song Contest: The Story of Fire Saga. Lovato’s television career has seen her judge the music reality show X-Factor USA and act in recurring roles in series like Glee and Will and Grace.

Demi Lovato’s Personal Struggles

Lovato has dealt with a lot of personal troubles and mental trauma since a young age. She was bullied as a teenager after she started appearing in various roles and suffered from Bulimia Nervosa. The actress also inflicted harm on herself during this time. Demi Lovato also admitted to using opiates as early as 13 years of age and even got addicted to cocaine when she was 17.

“I couldn’t go 30 minutes to an hour without cocaine and I would bring it on airplanes. I would smuggle it basically and wait until everyone in the first class would go to sleep and I would do it right there,” Demi Lovato told Huffington Post in a 2013 interview.

As a result, she had to get herself in rehab to get rid of the dangerous addictions. Lovato was diagnosed with bipolar disorder during her treatment in the Timberline Knolls facility. Although she seemed to have become sober after the treatment, Demi Lovato later admitted that she wasn’t. She had to get herself enrolled for treatment again as the addictions became so severe that they started affecting her ability to perform. The American celebrity was not able to get completely sober for a long time and continued to use alcohol and marijuana in moderation for a long time.

As a peril of being famous, Demi Lovato’s struggles with mental health and substance addiction received considerable media attention. She tried to help others by publishing a self-help book named Staying Strong: 365 Days a Year that had a collection of her memoirs from the tumultuous period of her life. Lovato also released documentaries like Demi Lovato: Simply Complicated and Demi Lovato: Dancing with the Devil that shed light on her personal struggles.

Demi Lovato Workout

Workout and training has helped Demi Lovato in many different ways than just helping to stay fit. Most notably, it has helped her beat addiction, improve mental health and emotional well-being. Lovato started following a vigorous workout routine that helped her get rid of Bulimia Nervosa. Consistent training and healthy diet made her physically and mentally strong to get rid of the demons within.

The healthy relationship with food and physical activity eventually became central to her lifestyle which has enabled her to lead an overall fulfilling life.

Demi Lovato includes cardio, strength training, mixed martial arts and boxing training in her routine. She trains six days per week to make the most of her time with Sundays being dedicated to rest and recovery. In 2016, Demi Lovato took up Brazilian Jiu-Jitsu training. As of February 2023, she holds the purple belt in the grappling discipline.

While Lovato frequently makes adjustments in her training routine and keeps learning new things, here is a sample of her training week.

Monday – Cardio and Upper Body Strength Training Workout

Cardio

• 30 minutes run on the treadmill
• 30 minutes on the rowing machine

Upper Body Strength Training Workout

• Cable Biceps Curls – 3 sets of 10 to 12 reps
• Dumbbell Curls – 3 sets of 10 to 12 reps
• Bench Press – 3 sets of 10 to 12 reps
• Dumbbell Bench Press – 3 sets of 10 to 12 reps
• Cable Crossover – 3 sets of 10 to 12 reps
• Dumbbell / Cable Lateral Raises – 3 sets of 10 to 12 reps
• Barbell / Dumbbell Shoulder Press – 3 sets of 10 to 12 reps
• Dumbbell Shrugs – 3 sets of 10 to 12 reps

Tuesday – Full Body Strength Training Workout

Warm-up

• 30 minutes run on the treadmill

Full Body Strength Training Workout

• Alternating Side Lunges – 3 sets of 12 to 15 reps
• Burpees – 3 sets of 12 to 15 reps
• Lunges Kick Throw – 3 sets of 12 to 15 reps
• Walkthrough Push-Ups – 3 sets of 12 to 15 reps
• Woodchop Squats – 3 sets of 12 to 15 reps
• Crunches – 3 sets of 12 to 15 reps
• Squat Jumps – 3 sets of 12 to 15 reps
• Battle Ropes – 3 sets of 12 to 15 reps

Wednesday – Boxing Training

Demi Lovato trains Jiu-Jitsu with BJJ Black Belt Tarsis Humphreys. She trains, Boxing, Jiu-Jitsu and MMA on Wednesdays. Her training session apart from actual combat training includes explosive bodyweight and weight training exercises. A typical training circuit on Wednesday looks like this:

• Lunge-Kick Combo – 10 reps per side
• Curtsy Sidekicks – 10 reps per side
• Woodchop Squats – 10 reps per side
• Plank Walk Push-Ups – 10 reps
• Burpees – 10 reps
• Crunches – 25 reps

Repeat the circuit for 3 rounds using 10 lbs dumbbells.

Thursday – Cardio and Lower Body Strength Training

Cardio Training

• 30 minutes run on the treadmill
• 30 minutes on the rowing machine

Lower Body Strength Training Workout

• Weighted Barbell Squats – 3 sets of 12 to 15 reps
• Front Squats – 3 sets of 12 to 15 reps
• Leg Extensions – 3 sets of 12 to 15 reps
• Leg Press – 3 sets of 12 to 15 reps
• Lunges – 3 sets of 12 to 15 reps
• Leg Curls – 3 sets of 12 to 15 reps
• Step Up Lunges – 3 sets of 12 to 15 reps

Friday – Boxing Training

Demi Lovato returns to combat sports training on Friday and the training circuit in the Friday’s session includes:

• Lunge-Kick Combo – 10 reps per side
• Curtsy Sidekicks – 10 reps per side
• Woodchop Squats – 10 reps per side
• Plank Walk Push-Ups – 10 reps
• Burpees – 10 reps
• Crunches – 25 reps

Repeat the circuit for 3 rounds using 10 lbs dumbbells.

Saturday – Full Body Strength Training

Warm-up

• 30 minutes on the treadmill

Full Body Strength Training Workout

• Alternating Side Lunges – 3 sets of 12 to 15 reps
• Burpees – 3 sets of 10 reps
• Lunges Kick Throw – 3 sets of 12 to 15 reps
• Walk Through Push-Ups – 3 sets of 12 to 15 reps
• Woodchop Squats – 3 sets of 12 to 15 reps
• Crunches – 3 sets of 12 to 15 reps
• Squat Jumps – 3 sets of 12 to 15 reps
• Battle Ropes – 3 sets of 12 to 15 reps

Sunday – Rest Day

A vigorous training routine when not coupled with sufficient time for rest and recovery only breaks down the body instead of making it stronger. Therefore it is equally important to give the body rest to let it heal and repair itself. Demi Lovato reserves her Sunday for rest so that she can tackle the next week with renewed vigour.

Demi Lovato Diet

Having suffered from an eating disorder, Demi Lovato understands the importance of having a healthy relationship with food. She stays away from processed foods, sugars and delicacies that only bring empty calories.

Instead of eating two or three large meals, Demi Lovato eats three to four small meals every day. Her diet consists of simple whole foods that are high in nutritional value and low in calories. To keep untimely hunger pangs at bay and maintain energy levels throughout the day, Lovato likes to snack on small portions of healthy protein snacks.

It is not advisable to completely ignore the taste buds as it is equally important to be satisfied with the foods that we eat. Dark chocolate is Demi Lovato’s weakness and she indulges in small portions of it every now and then.

The focus of her diet is on getting sufficient amounts of proteins, fats and carbohydrates to maintain the desired body composition. She also ensures to get in necessary quantities of minerals, vitamins, fibre and other micronutrients.

She gets most of her protein from eggs, ground turkey, chicken and protein shakes while sweet potatoes, oatmeal and brown rice are the main sources of carbohydrates as well as fibre. The healthy fats in her diet mainly come from vegan cheese and green vegetables provide vitamins, fibre and minerals.

A typical day of eating in Demi Lovato’s routine looks like this:

Breakfast

• Egg White Pancakes
• Oatmeal
• Apple Sauce
• A Bowl of Fruits

11 AM Lunch

• Turkey Lettuce Wrap
• Vegan Cheese
• Sweet Potatoes

2 PM Lunch

• Stir Fry Chicken
• Brown Rice
• Spinach

Dinner

• Ground Turkey Tacos
• Vegan Cheese
• Spinach

Supplements

• Green Juice
• Paleo Protein Shakes

To Conclude

Demi Lovato’s struggles with substance abuse and mental health issues were strong enough to destroy her life. However, she refused to bow down and fought back hard. Her story is an inspiring example of the fact that there is always a way to come back stronger and it is not over till it is over.

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