• Greg Norman reveals secrets behind muscular physique in Australian Golf Digest feature

    THE shirtless selfies can be a bit much for some, but you can’t deny Greg Norman is in remarkable shape for his age.

    • Greg Norman
    Greg Norman explains his ‘medicine ball throw’ workout.

    The 62-year-old former world No.1 golfer is also a successful businessman and course designer but these days he’s turning heads mainly for his fit, muscular physique.

    Recent photos of two-time British Open winner shocked many on social media while a video of an improvised ab workout on crutches went viral in May.

    Now The Shark has revealed his fitness secrets exclusively in Australian Golf Digest magazine.

    In the ‘Get Fit’ issue, to be released on Thursday and headlined ‘62 and RIPPED!’, Norman details the workout, diet and lifestyle habits behind the guns and sixpack.


    Whether he’s home or travelling, Norman says he works out at least five days a week and sometimes seven, usually for at least two hours per day. He does cardio training most mornings but prefers his workouts in the late afternoon, even if they run into the evening.

    “To be honest, when the sun goes down I don’t even turn on a light ... I keep training in the dark because it keeps me focused in my zone,” Norman told the magazine.

    “The gym is my happy playground for a few hours.”

    Norman’s active lifestyle also includes a lot of tennis, hiking and of, course, the occasional round of golf and he say he’s rarely totally inactive.

    “(Even) in the office ... I’m doing some type of mini-workout, whether that’s working my hamstrings or firing my abdominal muscles,” he said.

    “You can do leg raises sitting down ... there’s always something you can be doing to fire up your body and then let it relax.”


    It’s not all about getting jacked for Norman, who believes “strengh combined with flexibility” is the most important thing for golfers.

    “If you have too much strength without the flexibility, it’s a recipe for disaster in the golf swing,” he said.

    “Conversely, if you have too much flexibility — and I was too flexible at times during my career because I was a prolific stretcher — that can be detrimental to your golf game as well.”

    In the issue, Norman details a workout routine he’s done during and post his career aimed to “keep me strong for anything I do”.

    It covers a host of bicep, tricep and shoulder moves, along with this intense medicine ball throw that “perfect for everything about the proprioception of your body”

    There’s also an advanced swing weight technique that Norman advises “shouldn’t be done without seeing a trainer first”.


    Norman loves different cuisines from around the world, is a big sushi fan and loves “the simple, raw foods that come out of Australia like roast pork, chicken and beef.”

    However as a rule of thumb he generally steers clear of anything white.

    “I don’t eat white rice or white bread. I don’t avoid them 100 per cent — every now and then you can’t avoid them — but anything white, like potatoes, I keep to a bare minimum,” he said.

    Norman revealed he also hasn’t touched a soft drink in almost a quarter of a century, after discovering they were causing him on-course headaches.

    “It turned out my body was reacting badly to the sugar content in these drinks and from that day in August 1993 I haven’t consumed a soft drink since,” he said.

    “As a result my headaches have gone away and I drink at least three litres of water a day, routinely, no matter what because it cleanses my body.”

    Perhaps most surprising was Norman’s choice of breakfast during his playing days.

    “I would have steak and eggs with honey on top. As weird as that sounds, I needed to have food that was sustainable for a large portion of the day,” he said.

    “... I found the honey on top of steak and eggs worked for me and I would also have a bowl of oatmeal and some wholemeal toast if required. Again, the reason I did this was for sustained energy.

    “I generally had an 8.30am tee-time for a round that took about five hours to complete. So that’s a 1.30pm finish, and then when you throw in my post-round media commitments and a trip to the driving range to work on my game, it’s 3pm and I simply didn’t have time to eat.”


    Of the current crop of golf star’s Norman rates Rory McIlroy and Australia’s Jason Day among the most impressive, but world No. 1 Dustin Johnson a clear head of the pack.

    “Dustin Johnson is by far the most natural athlete I’ve ever seen in my life,” Norman said.

    “I’ve never seen him workout before but he looks like an absolute specimen.

    “I’ve been free-diving with him and my son so I’ve seen what he looks like in a pair of shorts and nothing else and he’s got a body on him, let me tell you.”

    The full Greg Norman feature appears in the latest issue of Australian Golf Digest, released on Thursday, July 20.

    This article appears courtesy of FOX SPORTS.