It’s hard to believe LL Cool is pushing 50. As sculpted playing NCIS: Los Angeles agent Sam Hanna and hosting Lip Sync Battle as he was 30 years ago when he unveiled his equally impressive rap skills and six-pack, James Todd Smith is a lifelong gym rat who doesn’t need to dig deep for motivation.

“I want to be the best I can be always, no matter what,” he says. Here’s how he does it.

“You don’t want to do the same thing over and over again because your body gets used to it and you stop seeing changes. You gotta shock your body.”

1. Switch things up: “Some days I jump on the treadmill. I box every other day. I do biometrics, aerobic stuff. I do weights. I change it up because you want to fool your body. You don’t want to do the same thing over and over again because your body gets used to it and you stop seeing changes. You gotta shock your body.”

2. Eat lean and clean: “Diet is probably 90 percent of it. It varies according to where I’m at and what I’m trying to accomplish. If I’m trying to get as lean as possible, I’ll do protein and vegetables constantly. In the morning I’ll do oatmeal, a slice of grapefruit. Maybe some eggs. Later I’ll have lean protein, chicken breasts and vegetables. Fish—flaky white fish or red snapper.”

ACL Music Festival 2016 - Weekend 2

3. Don’t fast: “Never starve yourself to lose weight. You’ll slow your metabolism and as soon as you start eating again, you’ll blow up. You have to eat. Have a lot of meals, not heavy meals.”

4. Give yourself a break: “I have a cheat day. I love ice cream, pie and cake.”