Trainer and nutritionist Magnus Lygdback has helped stars like ben affleck, Gal Gadot and mackenzie-davis get in incredible shape for movie roles, and he regularly shares insights on training and diet plans he used to help them perfect their superhero bodies. In his most recent video on his YouTube channel, Lygdback discusses his own daily routine and how he tends to eat and exercise in an average week.
Each day begins with coffee and a high-protein breakfast, which usually includes an omelette or scrambled eggs. When she doesn’t feel like eggs, she has unsweetened Greek yogurt with nuts or a protein shake made with peanut butter and frozen berries.
When hitting the gym, Lygdback recommends asking yourself three questions: What do I like to do, what does my body need, and what do I want to master? three areas. In his case, he likes to do strength training, is using pilates for conditioning, and wants to master the martial art of Brazilian jiu-jitsu.
In addition to doing pilates twice a week and training jiu-jitsu twice a week, Lygdback follows a four-day split in the gym, consisting of legs on day one, chest, front shoulders and core on day two, back and outer shoulders. on day three, and the arms on day four. On the day of filming, he is doing a leg day, starting with dead man runs on the treadmill. “You’re activating your core more than a regular sprint,” he says. “It’s also low-impact, so it’s not hard on your knees or lower back.”
He usually follows this up with deadlifts, leg presses, leg curls, weighted walking lunges, and the Bulgarian split squat. He makes sure to start each workout with the big, heavy exercises, then goes more into the isolated movements, and if he has any knee issues, he might trade some of those heavy movements for bodyweight work.
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 how much 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’ll ever have it or not,” she says.
After the session, Lygdback prepares a four-egg omelet with chiles, cheese, and salsa. He makes sure he’s consuming protein within three hours of exercising (he adds that it doesn’t matter if he does it before or after), adding that allowing himself enough rest is even more important for recovery than post-workout. . food. “There has to be a balance between training, nutrition, rest and recovery,” she says. “Work hard, rest hard.”
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