Sure, the actress was under the careful watch of health and wellness trainer Magnus Lygdback (who'll next train Gal Gadot for Wonder Woman 2) for seven months prior to filming. In the new Robert Eggers movie The Northman, Alexander Skarsgrd plays an incredibly jacked viking seeking revenge on the guy who murdered his parents. It was about building as much mass as possible in a short time. As prep began, they assaulted the gym. New comments cannot be posted and votes cannot be cast. I eat five meals a day, so on a four day cycle, I eat whatever three times. 1 pick in the 2023 NBA Draft, has a new height that has the basketball spectrum in awe. When working with actors getting in shape for big film projects, he uses calories and macros (protein, carbs, fat), but doesn't think counting calories is necessary for most people. Snack: Protein smoothie (protein powder with greens and berries) or half an avocado and hummus. Getting the right fuel meant that McAvoy could push harder in the gym, starting with the fundamentals and then working in more dynamic movements. We should eat a fistful of protein, a fistful of carbs or fat, two fistfuls of vegetables for lunch or dinner, a fistful of protein for a snack and a protein-based breakfast with some vegetables on the side. The tremendously bearded 39-year-old, who, with his chiselled Viking swag looks like a star himself, was born in Sweden to a sporting family, accompanying his parents to the gym and loving it at three years old. Lygdback said that his meal plan for Skarsgrd consisted of 20 meals every four days, with 17 of them consisting of a protein (often fish), a vegetable, and a complex carb or a fat. This workout is shared by Men's Health, and Ben Affleck's Trainer: Magnus Lygdback! Its millions of dollars [lost] and Id never get hired again. Lygdback frequently shares insights from these actors' workouts and diet plans on his YouTube channel, but in his most recent video, he instead shares how he approaches weight loss in his own life by revealing what he eats on an average day, and offers up the nutrition advice he has found most useful for burning fat and building lean muscle without being too restrictive in his food choices. Magnus Sten Johan Lygdbck, fdd 3 juli 1979 i lidhems frsamling, Ume, [1] r en svensk personlig trnare och nutritionist.. Han r bland annat knd fr att ha trnat skdespelare infr filmroller, ssom Alexander Skarsgrd fr hans roll som Tarzan i Tarzan, Ben Affleck fr hans roll som Batman i Justice League, Alicia Vikander fr hennes roll som Lara Croft i Tomb Raider . You cant mess around with [these things] the same way on a film. Here's the way to work out and eat if you want to join this very eclectic Justice League, How to really get rid of those forehead wrinkles, Forget the metaverse, Sony's PlayStation VR2 will make you a virtual reality believer again, How to lose weight quickly, sustainably, and healthily, Mushroom coffee is the latest obsession in the great shroom boom, Every new DC Comics film and TV series coming in the James Gunn era, How to improve your grip strength at home and in the gym, The best pillows to rest your head in cloud-like comfort, Print copies & Digital access for only 1. "Because he had already been hitting the gym, and the framework was there, we were able to get more accomplished than I ever imagined.". Was it the same three-phase, nine month bulk, cut and maintenance program you used with Tarzan and on the Lara Croft movie? In the end, McAvoy packed on 16 to 20 pounds of muscle mass, making him the perfect embodiment of his monstrous character. 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Slowly lower back to center without dropping your torsokeeping constant tension on your absas you reach your left hand toward your left food. Incline Pushup (on bench): 4 sets of 15 reps, 2. For over 20 years, he has become best known for working with some of the world's most recognizable actors, musicians, athletes, artists, and high-performance business entrepreneurs. Do the plans require equipment besides dumbbells? magnusmethod.com, Geraint Thomas joins GQ as our cycling columnist, Rob Lipsett's fitness diary is a reminder that you're a lazy, lazy person, If you want to get as big as possible, fast as possible, youd better call Magnus Lygdback. 822 following. 211K followers. Thats a big question. Alex was both. People talk a lot about motivation and how to get motivated, but you shouldnt rely only on motivation, because then youve failed before youve started. So was its star, James McAvoy, who got the part(s) as a man with 24 identities mere weeks before filming and needed to brawn up for cannibalistic monster The Beast. You probably have to eat a lot more than you think just to keep your muscle mass. Everyone should know what fat, carbs and protein are. My goal is always to get my actor in better shape. I would say theres always a give. Or do the same things effectively work across the board? I was really, really excited when I did.". - Connect directly with players, coaches, teams, scouts and agents (optional) We're all. Two different styles and looks, two different ways of moving. For over 20 years, he has become best known for working with some of the worlds most recognizable actors, musicians, athletes, artists, and high-performance business entrepreneurs. Workout: Dumbbell Front Squats 412 Deadlift 48 Drop Sits 410 each side Squat to Kicks 410 each side Lateral Hollow Rock 360 seconds Looking to step it up a notch? Repeat this continuous motion. He got .css-16acfp5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.125rem;text-decoration-color:#d2232e;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}.css-16acfp5:hover{color:#000;text-decoration-color:border-link-body-hover;background-color:yellow;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;}Ben Affleck into fighting shape ahead of playing Batman, helped Gal Gadot transform into Wonder Woman, progammed a nutrition and fitness plan that enabled Alicia Vikander to pack on muscle for the Lara Croft reboot, coached James McAvoy through his "Beast" body transformation, and turned romcom heroine Mackenzie Davis into a super-soldier for Terminator: Dark Fate. Its not only for superheroes. I train a lot of top celebrities and now I'm sharing all those workouts with you. It's there to provide you with structure without forcing you to eat certain things or take out foods," Lygdbck said. Its a way of life., The challenge is to find something you like and that your body needs. Its an app called playbook app, its got a few celebrity trainers on there. Snack: Bean salad with lemon dressing or raw vegetables with avocado dip or hummus. In Northman, he and his berserkers are either wolves or bears. He developed the "Magnus Method" through working with athletes, actors,. Weve just got to adapt. The Swedish coach trained Alicia Vikander for "Tomb Raider," Gal Gadot for "Wonder Woman," and Ben Affleck for "Justice League." His cortisol was too high. This interview has been edited and condensed. Is there a difference between getting in shape for a photo and being in shape for a 60-day shoot? I know he was decent to average ahead of Tarzan**. And he also hit the mark when we started filming, so he was already there. . You cant do that with a movie. To revisit this article, visit My Profile, then View saved stories. The film's subject matter (and pedigree with auteur director Robert Eggers on board) made Lygdbck especially conscious of the work it would take to develop Skarsgrd's physique for the film. Magnus knows firsthand that sleep stresses people out (yes, even celebrities) when they aren't getting enough of it. I preach balance, but thats the one thing we take and throw out the window when we do a project like this. This is what we put together. flat. What was the program you used, specifically, in terms of lifts and splits? . He likes a beer and a burger. Its a philosophy I have. Now comes Glass, a feverishly awaited sequel to both and McAvoy has gone huge. Once you start doing three days per week and up, split it up, for a few reasons. He hit Hollywood a few years ago, but is always on the move, helping Ben Affleck to bulk up for Justice League, turning Alicia Vikander into a machine for Tomb Raider you name it. Its always location and other things that determine schedule. Educate yourself on nutrition. We may earn a commission through links on our site. Edit Profile Crush your fitness goals with the Magnus Method, Magnus Method Resistance Bands - Long Band Set, Magnus Method Resistance Bands - Short Band Set, The Magnus Method is based on 20 years of experience. We recently caught up with him (well, he slowed down for us!) We wanted him to have a thicker look. 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All rights reserved. Same thing with food. Got some information or advice on how it worked for you and the results? Use 6' long band loop for stretching, as well as versatile strength training movements and warm ups. Sign up for my email list to be the first to know about my new programs, challenges, exclusive offers, and more! But the new film required him to appear in even more shirtless rampaging scenes, which meant taking The Beast to the next level. What are the main differences between the programs you tailor for Alex and Alicia Vikander and the ones on your app for people wanting to get cut or yoked? Remember: Eat every three hours. Unfortunately, no one thinks about that. Join The Superhero Academy and start unleashing your inner SuperHuman. Lunch: Two fists of protein (grass-fed beef, chicken, fish or shellfish) one fist of slow carbs, one fist of good fat (quinoa, barley, brown rice, cold potatoes, avocado, olive oil) and two fists of vegetables. Not only is James an amazing actor on camera, but he is not afraid of working hard off of it as well., Assault Bike: 5 minutes (30 seconds on, 30 seconds off). Dont deprive yourself of good food. Days on set are long, and the fights and the running and rowing that movie magic requires burns calories, especially when there are multiple takeswhich there usually are. Keeping your elbows tight to your sides, pull the cable down . Accountability, structure, showing up are what matters. He doesnt work out that much, but as an actor? 3 to 6 sets of 30 seconds up to 2 minutes. He talks to GQ from his current temporary home in Hampstead, North London, here for a year to keep Gal Gadot at the top of her game for the Wonder Woman sequel. For real world context, in July 2017, the actress was snapped in a polka-dot bikini off the coast of Formentera, Spain . What would Lygdbck say if someone were to have four rather than three more indulgent meals in 20? 3. Around 3 or 4 hours later he has his second meal, a protein shake made with 40 grams of whey protein powder. Light, medium, and . Theres no failure with my system. B. Ive never counted calories, because you can eat a bag of crisps and get 1,000 calories or eat a chicken breast and get 1,000 calories. Did his muscle memory and neural adaptation from the** Tarzan workouts help with the Northman training move faster? Hearst Magazine Media, Inc. All Rights Reserved. Avoiding the mental recruitment of getting tight under a squat while youre thinking about getting ready for a scene. It's the system he's been using himself for two decades. "It means you can have pasta, you can go out with your friends, and you can enjoy a dessert or a glass of wine," he said. Magnus Lygdback is known for The Northman (2022), Zack Snyder's Justice League (2021) and Tomb Raider (2018). Email: magnus@magnusmethod.com. A split also gives you more time every session to focus on the actual body parts youre targeting, which makes them stronger and allows you build muscle mass faster. Instagram: @magnuslygdback. So if you're doing a squat, you'd breathe out as you're standing up. It is flex city and Lygdback is excited for us to see the whole thing. He talks to GQ from his current temporary home in Hampstead, North London, here for a year to keep Gal Gadot at the top of her game for the Wonder Woman. 811 posts. Magnus Lygdback is a world-renowned Swedish health and wellness expert, entrepreneur, and lifestyle coach. For over 20 years, he has become best known for wo. For those who want to track, he recommends focusing on macros, aiming for between 30% and 40% of total food intake to be protein, and the rest a blend of carbs and fat. Stay up to date with what you want to know. What you may not know is that they have their own secret weapons: super trainers like Magnus Lygdback! Lygdback, who has helped the likes of Ben Affleck and Gal Gadot get movie-ready, breaks down his top fat loss tips. You may be able to find the same content in another format, or you may be able to find more information, at their web site. Shake made with 40 grams of whey protein powder with greens and berries or... Called playbook app, its got a few celebrity trainers on there 's been using himself two! Off the coast of Formentera, Spain of whey protein powder, which meant taking the Beast to next. To know trainers on there earn a commission through links on our site city and Lygdback is excited for!... Athletes, actors, is flex city and Lygdback is a world-renowned Swedish health and wellness expert,,! Day cycle, i eat whatever three times 40 grams of whey protein powder with greens and berries ) half. 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