Throughout January, celebrity personal trainer Magnus Riggedback used the same techniques and principles as the fitness and nutrition program he put together for movie stars such as Ben Affleck and Gargadot, and four weeks of fitness on the YouTube channel. Share the challenge. , Alexander Skarsgard, Mackenzie Davis, Alicia Vikander, James McAvoy.
Each week, it consists of four days of strength training incorporating elements of High Intensity Interval Training (HIIT), one day of optional aerobic exercise, and two days of rest. “Always take a break for these two days,” says Lygdback. “The important thing is to stick four days a week, maybe five days a week.”
The first day is the legs, the second day is the chest and shoulders, the third day is back, and the fourth day is the biceps and triceps. In the first video above, Lygdback shares a leg day workout consisting of treadmill sprints, barbell squats, goblet squats, cat boards, and leg extensions to hamstring curls.
In addition to training, tasks include eating low in calories, that is, consuming less calories than you are burning. “It’s just as important to get the macros right, which are proteins, fats and carbs,” he says. “If you look only at calories, you might be eating calories in the form of ice cream every day, which wouldn’t be very healthy for you.” Roughly speaking, he takes your weight. , It is recommended to multiply it by 0.85 to get the amount of protein you should eat in grams per day.
Nutrition plays an important role in the challenge, but Lygdback advises not to over-restrict food and avoid crush diets in order to maximize the potential for sustainable and consistent fat loss. doing.
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