Mark Wahlberg’s hard training to have the most muscular body in Hollywood after 50 years
The physical changes to interpret a character are quite common in Hollywood. The history of cinema is littered with shocking transformations, whether it be by losing a large number of kilos, like Christian Bale in ‘The Machinist’, or by gaining weight, like Brendan Fraser in ‘The Whale’. Another of the actors who has undergone physical changes of great impact is Mark Wahlberg who gained 20 kilos to interpret ‘Father Stu’. But the actor has always stood out for having a very careful physique. about to meet the 52 years, can boast of showing off one of the most muscular bodies in Hollywood, with a totally fibrous abdomen and marked ‘six pack’, as well as arms and legs without a hint of fat. To achieve this, the interpreter leaves his skin every day and has turned training into his lifestyle.
It is common for Mark Wahlberg to share his exercise routine, as well as his good eating habits, through his Instagram profile, where, in addition, he always encourages his followers to practice sports and wear a Healthy life. From his posts and his statements in the US media, we know that the actor gets up at2:30 a.m.. After having a first breakfast that includes oatmeal, eggs, peanut butter and blueberries, the actor performs a first training. Yes, about the 3:30 a.m. He goes to the gym and there, together with his personal trainer, he performs a first routine. Afterward, he has another breakfast of protein shake and three turkey burgers.
Around 7:30 in the morning, the usual time for many to get up, Mark Wahlberg goes to play golf, because, in addition to training in the gym, the actor likes to stay active by practicing this sport and other activities. At 10:30 in the morning, he takes his third breakfast which is a salad with lettuce, cucumber, tomato, avocado, olives, grilled chicken and hard-boiled eggs. At 1 pm she eats and at 3:30 pm she has another snack, just before her second workout at the gym. At 5:30 p.m. she eats dinner based on fish and vegetables. And around 8:00 p.m. she goes to sleep to be able to get up six hours later.
What exercises does Mark Wahlberg do to maintain his muscles?
Your exercise routine is supervised by your personal trainer, Brian Nguyen, with whom he has worked for 15 years. Furthermore, he follows the method of functional training F45which was created in Australia and combines High Intensity Interval Training (HIIT) in circuit, with varied functional exercises to work all muscle groups (burpees, TRX, squats, rowing, push-ups) and resistance that put the body to the test. limit.
As he has recounted on occasion, the actor begins his routine with the RAMP system, an exercise protocol whose objective is to raise body temperature, activate muscles, mobilize joints and enhance performance. After warming up with this system, perform strength exercises on machines, and also with dumbbells, kettlebells, bars, etc.
This is an example of a Mark Wahlberg exercise routine
Heating
– Supine band on the head: 2 to 3 minutes
– Banded hip bridges: 1 to 2 minutes
– Push-ups and Mountain Climbers – 2 to 3 minutes
– VersaClimber – 2 to 3 minutes
Training
– Barbell floor press (push from the ground) and dead bug (to work the core): 3 rounds of 12 to 20 repetitions.
– RDL with one leg and with rubber: 3 rounds of 12 to 20 repetitions.
– Farmer’s walk: 3 rounds, 50 to 100 meters.
– Deadlift with kettlebell: 3 rounds of 12 to 20 repetitions.
– Unilateral kneeling with overhead weight lifting: 3 rounds of 12 to 20 repetitions.
– Ropes (‘battle ropes’): 5 rounds of 30 seconds, with another 30 seconds of rest.
– Pushing the sled: until muscular failure.
But, in addition to working out in the gym, the actor also pays attention to muscle recovery and for this he relies on cryotherapy, which consists of entering a cabin where the temperature can drop to -130ºC or more. This is a technique widely used by elite athletes to minimize the risk of injury and accelerate muscle recovery.
