Ryan Lochte Shares His Fitness and Diet Routine: ‘Go to Each Workout With a Purpose’

The majority of us get to hibernate under baggy sweaters for a couple of more months, but for Ryan Lochte, it’s always Speedo season.

If you’re looking to get lean and mean like the 12-time Olympic medalist, it’s not going to be easy. Lochte, who recently partnered with PowerBar for its Clean Start program, opened up to Yahoo Celebrity about his current diet and fitness routine. As expected, it’s intense. “When I’m training, on a given day it’s probably six to seven hours a day of training,” he told us. “Four or five of it is usually in the swimming pool, and the rest is in the weight room or on dry land — whether I’m doing cardio or core work.”

Related: Ryan Lochte Jokes About Unborn Son’s Rivalry With Boomer Phelps

Naturally, the 32-year-old athlete prefers to exercise in the pool … but that’s not the only thing he has to do to stay in shape.

“My least-favorite exercise [I have to do] is running,” he confessed. “I hate running! I am definitely supposed to be in the water. My favorite is weightlifting. I love weightlifting. It’s fun — I like doing Olympic lifting and strongman lifts.”

So what are Lochte’s tips for getting in shape that an average person can do from home?

Related: The Most Awesome Celebrity Fitness Videos From the ’80s and ’90s

“Because I travel a lot, I need to find moves and exercises I can do in hotel rooms. I do pushups, I do sit-ups, and free squats,” he said. “I’d suggest anything like that to help get your body going and moving.”

But his main piece of advice to those who want to get fit is to “make sure you have fun” working out. “That’s what life is all about,” he explained. “And make sure you go to each workout with a purpose. Anyone can walk into a cycling or yoga class, but you need to give it 110 percent. You have to go to each exercise or each workout with a purpose. Don’t be afraid to break a sweat. In the end, the payoff is great.”

As for his diet, Lochte doesn’t do “anything crazy.”

“I’ve never done a crazy diet where I’ve gone full vegan or anything like that,” he shared. “As a swimmer, I need meats and protein and the calories that go with it. I would lose a lot of energy during my training if I did that.”

He added, “I’ve been using PowerBar products ever since I started swimming, and their new line is perfect for me because it really helps me recover and swim at my top level.”

However, even the uber-fit Ryan needs a cheat day … and he takes one. Every Friday.

“Ever since I was 8 years old, I have had pizza and wings on Fridays,” he laughed. “I’ve only missed it about six times in my entire life. I guess you could say that would be my weakness! That’s a family tradition; I could never let that go. I just have to swim extra hard [to burn it off].”

Celebrities … they’re just like us. Except if we ate pizza and wings every week, we wouldn’t look like Lochte.