Celebrity Trainer Shares His Daily Diet and Workout Routine
Trainer and nutritionist Magnus Lygdback has helped stars like Ben Affleck, Gal Gadot and Mackenzie Davis get in shape for movie roles, and regularly shares insights into the workout and diet plans he’s used to help them slim down their superhero bodies. In the most recent video on his YouTube channel, Lygdback breaks down his own daily routine and how he tends to eat and exercise in an average week.
Each day starts with coffee and a high-protein breakfast, usually including an omelet or scrambled eggs. When he doesn’t crave eggs, he eats unsweetened Greek yogurt with nuts or a protein shake made with peanut butter and frozen berries.
When you go to the gym, Lygdback recommends that you ask yourself three questions: what do I like to do, what does my body need and what do I want to master ? and find a way to program your training so that you all benefit. three areas. In his case, he likes to do weight training, he uses pilates to condition himself and he wants to master the martial art of Brazilian jiu-jitsu.
In addition to doing pilates twice a week and jiu-jitsu training twice a week, Lygdback follows a four-day division in the gym, consisting of legs on day one, chest, front shoulders and the trunk on the second day, the back and the outer shoulders. on the third day and arms on the fourth day. On the day of filming, he does a leg day, starting with dead man’s sprints on the treadmill. “You activate your core more than a regular sprint,” he says. “It’s also low impact, so it’s not hard on the knees or lower back at all.”
He usually follows this with a deadlift, leg press, leg curls, weighted walking lunges, and a Bulgarian split squat. He makes sure to start each workout with the big heavy exercises, then moves more towards isolated movements – and if he has knee issues, he can replace some of those weighted movements with bodyweight work. body.
He also listens to his body when it comes to how many sets and reps he does, changing the numbers depending on the day and what he thinks he can handle. “You have to be in tune with your body, and I’ve been doing this for so long that I know if I ever have it or not,” he says.
After the session, Lygdback makes a four-egg omelet with chilies, cheese, and salsa. He makes sure he’s consuming protein within a three-hour post-workout window (he adds that it doesn’t matter if you do it before or after), and adds that giving yourself enough rest is even more important for recovery. than post-workout. meal. “There has to be a balance between training, nutrition, rest and recovery,” he says. “Work hard, rest hard.”
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