Coach and nutritionist Magnus Lygdback has helped stars like Ben Affleck, Gal Gadot and Mackenzie Davis get into unbelievable form for film roles, and repeatedly shares insights into the coaching and diet plans he used to assist them hone their superhero our bodies. In the newest video on his YouTube channel, Lygdback breaks down his personal every day routine, and the way he tends to eat and work out in a mean week.
Every day begins with espresso and a protein-rich breakfast, often involving an omelet or scrambled eggs. When he is not within the temper for eggs, he’ll eat unsweetened Greek yogurt with nuts, or a protein shake made with peanut butter and frozen berries.
When heading to the gymnasium, Lygdback recommends asking your self three questions—What do I love to do, what does my physique want, and what do I wish to grasp?—and discovering a option to program your exercise so that you just’re benefiting all three areas. In his case, he likes to do energy coaching, he’s utilizing pilates for conditioning, and he desires to grasp the martial artwork of Brazilian jiu-jitsu.
Along with doing pilates twice per week and jiu-jitsu coaching twice per week, Lygdback follows a four-day break up within the gymnasium, consisting of a legs on day one, chest, entrance shoulders and core on day two, again and outdoors shoulders on day three, and arms on day 4. On the day of filming, he is doing a leg day, beginning with lifeless man sprints on the treadmill. “You are activating your core greater than a daily dash,” he says. “It is also low-impact so it is not laborious in your knees or decrease again in any respect.”
He usually follows this with deadlift, leg press, leg curls, weighted strolling lunges and Bulgarian break up squat. He makes positive to start out every exercise with the massive, heavy workouts, then goes extra in the direction of the remoted actions—and if he is having any knee points, he may swap out a few of these weighted strikes for body weight work.
He additionally listens to his physique on the subject of what number of units and reps he does, switching up the numbers relying on the day and the way a lot he thinks he can deal with. “You have to be in tune along with your physique, and I have been doing this such a very long time that I do know if I’ve it or do not have it someday,” he says.
After the session, Lygdback makes a four-egg omelet with chilis, cheese, and salsa. He ensures that he’s consuming protein inside a 3 hour window of understanding (he provides that it does not matter whether or not you do it earlier than or after), and provides that permitting your self sufficient relaxation is even necessary for restoration than the post-workout meal. “There must be a steadiness between coaching, vitamin, relaxation and restoration,” he says. “Work laborious, relaxation laborious.”
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