The life of a K-pop idol can be endlessly demanding—but San from ATEEZ, the 9-member boy group who just scored their first two Billboard Hot 100 hits this June, is determined to make time for himself amid the chaos. ATEEZ has steadily risen as one of the most creative, determined acts out of South Korea since their 2018 debut. And San has gotten used to doing all-day shoots for music videos that end up racking up millions of views, performing stadium shows around the globe, and even commanding last year’s Coachella festival with an explosive set (in which San showed off his chiseled abs). Yet the 26-year-old is steadfast in being a gym rat, always sneaking in a lifting session, even after playing a three-hour show. It’s a commitment to himself, but also his fans, who are enamored by his washboard abs and powerful dancing.
“Today, I have to do two shows,” San tells GQ from Orlando, Florida, during a stop on tour behind ATEEZ’s latest globally charting release, GOLDEN HOUR : Part.3 ‘In Your Fantasy Edition’. “But after the last show, I have to go to the gym and do my leg workout, because it’s my promise to myself.”
San says he’s able to carve out these moments for himself by keeping his approach to health simple. There’s no crazy supplements or rules about restrictive eating. Even when I ask him about his cheat-day food orders or protein-rich recipes he advises his fans that they don’t have to do anything fancy to stay on track; like a mantra, he repeats: “The original version is best.”
We chatted with San about how he works out while on tour, his ramen recipe, and his advice to anyone who wants to start their fitness journey.
Do you take any supplements to stay healthy while you’re on tour?
I usually take protein powder, of course—and creatine. It feels really good in my body.
When you’re touring, do you have a workout routine? Do you go to the gym?
My goal from now on is to exercise everyday for just 30 minutes. Thirty minutes is the bare minimum amount of time for me to get a workout in. One day will be shoulders and legs. Tomorrow is chest and back. And the next day, I work on whatever area needs a little more attention, whatever I want to do as a supplement. Then I repeat.
What are your three favorite exercises to do?
First, the incline dumbbell press. Second is the squat. The last one is the side lateral raise. I love pull-ups too.
How many pull-ups can you do?
At one time, I can do about 30.
Is there anything specific you like to train so that you can get better at dancing?
Yes, nowadays I’m doing a lot of leg workouts. When I dance now, my feet feel like feathers.
Your dance routines often require a lot of flexibility. Is there anything you do to stay flexible?
Before each show, I stretch for maybe 30 minutes. We have staff trainers who help us work on certain parts of our bodies, give us massages, and generally help us physically. But I don’t do anything special when I work out to be flexible. When I was young, I learned taekwondo from my father, so I think that still helps me out now.
At this point, you’re famous for your abs. Do you have any tips for getting that six pack?
Actually, I don’t have abs [laughs]. And I didn’t work out to get abs. I was just training really hard when we were preparing for Coachella. I was working out really hard at that time and doing hanging leg raises and ab slides. But now [that six pack] is just part of my legacy.
What’s your favorite way to get protein?
I usually get protein shakes at the convenience store because it’s easy, but ideally I like to eat beef. A simple steak, grilled with some salt and some whole mustard.
Do you ever cook for yourself?
Not yet, but I’m really good at making ramen. I love when people make fancy ramen with eggs in it, and they add things in. But what I love more than that is just the original version. I promise you, really: the original is the best.
When you have a cheat day, what do you like to eat?
KFC. It’s really delicious. Yesterday, I ordered it for delivery, but it didn’t come because the store was closed so I was really sad. The original recipe is the best.
What’s your relationship to sugar?
I don’t really care about sugar, because sugary things are really delicious: puddings, macarons, tiramisu, cake with strawberries. There are a lot of desserts that are always around. But if I eat sugar that day, I promise myself that I have to work out hard. I always tell my [Ateez] members: “Don’t worry, just eat what you want. But you have to work out afterwards.”
In general, I don’t want people to stress out about their workouts and diet. If they want to [change their regimen], I want to tell them to not do a lot at first. If you really want it, just start small and turn it into a long-term goal. Don’t get stressed out please.
How has your relationship to your body changed since you debuted as an idol, to now?
I’m really really proud of myself, because I made a lot of effort. Now I believe in myself more and feel confident to do more things in everyday life. My body is like proof of that growth.
In Real-Life Diet, athletes, celebrities, and other high performers talk about their diet, exercise routines, and pursuit of wellness. Keep in mind that what works for them might not necessarily be healthy for you.
