Wim Hof Diet and Fitness Routine

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The Wim Hof diet is a fully vegan diet, He takes one formal meal of the day. As we see that he has a fully vegan diet, So vegetables are common in his daily meal plan. His diet plan is a low calorie diet plan. He also takes intermittent fasting in his daily routine. Here you can read about Wim Hof diet and his fitness or workout routine.

Who is Wim Hof?

Wim Hof is a famous athlete. He was born and raised in Holland. He is also known as 'Iceman' because he has the ability to survive subzero conditions by his mind to regulate his body temperature. He holds 20 world record of standing in extreme temperature. He ran a marathon at the Arctic circle barefoot. He also survived in the Namib desert without drink water. He also climbed Mount Kilimanjaro with wearing only shorts and with pair of shoes.

  • Nationality : Dutch
  • Profession : Athlete, Entrepreneur and The Iceman
  • Date-Of-Birth : 20 April, 1959

Wim told about his diet and fitness routine via many interviews, Instagram chats, and other social media platforms like Youtube. He created the method of breathing that is based on Tibetan Tum-mo meditation. He founded an organization called 'Innerfire' to train people on the techniques to control our nervous system and the immune system. He almost trained 10000 peoples with his knowledge.[incontent_ads]

Wim Hof Stats

Wim Hof Weight is N/A. His Height in Feet is 6 ft 2 inches.

  • Height —‎ 6’2”
  • Weight —‎ ‎N/A
  • Chest —‎ Will get soon
  • Waist —‎ Will get soon
  • Arms —‎ Will get soon

If we want to have a good physique body then we need to concentrate on our diet and workout. He follows his diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs and fats. You need to maintain a balance between it.

Wim Hof Diet

Wim Hof Diet

If we think about diet, all our body health depends on what type of diet we prefer to our body, like you need to take care of calories in the diet and many factors like, What should we eat? You must need to know that eating and sleeping is the most important factor in fitness or having a healthy life.After 6 pm, He takes his meal that is pure vegetarian and another thing is that he is always takes a low calorie diet plan. He also enjoys his evening by taking some beer. He doesn't believe the hype. He claims that food and drug companies take advantage of people. here is the sample of Wim Hof diet.[incontent_ads]

Evening Meal

  • Vegetable soup or Pasta
  • Fresh Veggies

Whole Day Meal

  • Green tea, Coffee and water
  • Snacks or fruit and nuts

Food To Avoid

  • Processed food
  • Refined food
  • Over Sugar
  • Meat
  • Artificial Ingredients

As we see that he takes only one meal in the evening and the rest of the time about 16 hours he takes fasting sometimes and sometimes he take snacks or nuts between them. He has a superpower that he can control his mind to bear any type of temperature.One thing that you need to know about Hof, He always takes care of his diet and fitness routine, He is always regular in his daily routine. If you can control your mind then you can do anything you want.

Wim Hof Fitness Routine

https://www.youtube.com/watch?v=vcCYY_10RbABefore starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do injury-free workout or exercise. Here is a sample of Wim Hof fitness routine.


Stretching is the best exercise that helps you improve your body muscles that working and blood circulation is made fast when you have done this exercise. The steps to do this exercise is simple that you have to Stretch your back, and up to your toes and touch it with your hands. Hold the position up to 4-5 seconds. Repeat the exercise two to three times.


Starting it from some steady breath like 30-40 slow times. Balance it like neither shallow nor too deep. Follow with a 10-count hold on the exhale, and then take a breath and hold up to 10-count. Repeat the whole exercise 4-5 times and meditate for 5 minutes.


After doing the above Breathing exercise take a sit on land close your eyes and start breathing slowly for 5 to 6 minutes. If possible then block unwanted thoughts and sounds. Fresher thinks that it is hard, yes it is. But if you practice it daily then it will be very easy for you.Meditation brings the brainwave pattern into an alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Hold Your Breath

In this exercise, you need to do something crazy. First, make your lungs fully empty. Then take a breath and hold as much as you can. You can use your watch and set the stopwatch. By using it you can check your capacity to hold breath. And you have to try to increase the time of breath-holding.

Cols Shower

The most important fitness routine of Wim is the cold shower. If you cannot bear a long time then you need to breathing while showering. It has many benefits in your body like reduce stress, improve mood, immunity, the pain threshold, as well as increase mental focus.Hof can hold his breath for 6 minutes underwater, And he can sit in an ice bath for almost 2 hours while maintaining a normal body temperature with his superpower of controlling his mind.


It's not easy that you can become like him overnight. But it took him lots of years of struggle to get mindset that he has today. We can evaluate that after taking a look at Wim Hof diet and Wim Hof workout that If we want to be like him then we need to work hard for it and his daily routine inspire us and motivate us to get a healthy body.Wim Hof Instagram : @iceman_hofAlso Read : Tom Cruise Diet and WorkoutHere is our Question & Answer Forum

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