The first thing Lygdback did was stop him running to stop him burning off all those extra calories so he could start putting weight on. I've done a few but never stuck to them so I'm sure if you do them it's worth it. I always keep a log, and I had valuable information on him from Tarzan, so I knew where to start. . My app features workout programs and individual exercises that you can perform at home or at the gym. Thats the hardest part. Itd look awkward, the skins moving around. Magnus Lygdbck is a personal trainer and nutritionist who's worked with Gal Gadot and Ben Affleck. Good old Magnus Lygdback had me eating a lot, McAvoy wrote on Instagram when they were done. Stay up to date with what you want to know. Sign up for notifications from Insider! Lygbck said he would work specifically on the way the character would move in Skarsgrd's strength training sessions, with additional focus on the side (Lygdbck says he also worked with the other actors playing bersekers, elite Viking warriors, in their training). Ive never been a part of a production like that. And I can only lead the way. And I know Alex have been working on this project for a long time, and I just waited to get the call [to work together on the film]. "There are so many diets and so much misinformation out there, so people don't really know what to do," he said. From award-winning writing and photography to binge-ready videos to electric live events, GQ meets millions of modern men where they live, creating the moments that create conversations. Chest Flye (on bench): 3 sets of 15 reps, 3. Magnus Lygdbck's fascination with health and fitness begun at an early age. He's a wolf-bear," Lygbck said. Magnus Method Resistance Bands - Long Band Set. 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 . Did you end up writing down the plans? I knew he was going to react really well to the type of training and nutrition that we did. I dont believe in food restriction. 3 to 6 sets of 30 seconds up to 2 minutes. Its a way of life., The challenge is to find something you like and that your body needs. Snack: Protein smoothie (protein powder with greens and berries) or half an avocado and hummus. Come chat; get involved; share about fitness guides; talk about training. And then a little bit of an extra focus on shoulders. We didnt count a single calorie. Every 17 out of 20 meals should be "on point" the other three can be whatever you want. But I love the art form and it gives me something to master. Get the plan I recommend to stay healthy and fit. Fitness products for all levels. And he almost worked out behind my back. For real world context, in July 2017, the actress was snapped in a polka-dot bikini off the coast of Formentera, Spain . Sign up for my newsletter to get exclusive workout tips, tricks, updates, and more! He wanted to work out more. Its millions of dollars [lost] and Id never get hired again. This workout is shared by Men's Health, and Ben Affleck's Trainer: Magnus Lygdback! Before starting production on Split, McAvoysimply surfed the Internet to find workouts that would help him gain some muscle. Visit Insider's homepage for more stories. And for the other three meals, you "enjoy life.". Is there a starting point? Personal Trainer & Nutritionist Coaching people you might know Get superhero fit with me on my app for FREE now. How Long You Should Wait to Exercise After Eating. How tight are aesthetics over a shoot? I dont love showing up every Thursday and getting my ass kicked and someone choking me out. And you know, ten days after, he took his shirt off, and he was there. To kick things off, he did 13 straight days of training different muscle groups; eventuallyLygdback incorporated rest days into the routine as well. Thankfully, Skarsgrd is no stranger to molding his body for a film, having shredded down to play the title role in 2016's The Legend of Tarzan. You dont need a trainermost people cant afford one. This is meant to be your workout guide while following my Get Shredded Challenge program and working specifically towards gaining muscle mass and losing fat. Good old Magnus Lygdback had me eating a lot, McAvoy shared on his Instagram. Thats why Im with someone on set. Alex was both. 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The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. Lygdback adds that you don't need to eat red meat to get your protein, and that chicken, fish and tofu are good sources too. They take care of themselves better than average. "We got some pretty freakish results," says trainer Magnus Lygdback, who was the mastermind behind Alicia Vikander's physical transformation to play Lara Croft in Warner Bros.' Tomb Raider. He'd been working too hard. This content is imported from youTube. 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 have to monitor all those things to stay at the right level of training and nutrition. He's worked with Alexander Skarsgrd, Katy Perry, and Harry Styles. Im a big fan of dividing the body, splitting it up so you can focus more on certain body partswork those muscles harder and allow them to rest while you work on something else. I eat five meals a day, so on a four day cycle, I eat whatever three times. Keeping your legs in this position, crunch up as you reach your right hand toward your right foot. With no time to spare, the actor basically googled how to put on muscle quick and hit the gym like a maniac. Alternating Biceps Curl: 3 sets of 8 to 10 reps (each side), 6. Well, if I can give people advice: if you can only work out twice a week, do a full body program. "I don't believe in restricting, taking out foods, and telling people they're not allowed to eat something. Verified. His character, Id say. The Tomb Raider workouts took about an hour, with the exception of leg day, when I spent about an hour and 15 minutes in the gym. 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. The 5' 5" and 117-pound actress showed off some of the moves she learned from Lygdback on Entertainment Tonight, including her ability to rock pullups on the rings (while sporting a very . You can follow my philosophy or someone elses, but a good rule is to keep 17 out of 20 meals on point, and three out of 20, enjoy life. Actor Alexander Skarsgard and trainer/nutritionist Magnus Lygdback on the set ofRobert Eggers Viking epic, Alexander Skarsgrd's Viking Workout Plan, 12 Best Fitness Watches for All Types of Workouts, Your Privacy Choices: Opt Out of Sale/Targeted Ads. Dipping Side Plank: 3 sets of 15 reps (each side). Got some information or advice on how it worked for you and the results? Gal Gadot looks the superhero part in 'Wonder Woman 1984.' Her trainer, Magnus Lygdback, says her workouts emphasized strength training, HIIT, and core. Great question, again. What explains that time off? 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. By clicking Sign up, you agree to receive marketing emails from Insider GQ: What kind of shape was Skarsgrd in at the start? There are many ways to skin a cat. Ben Affleck into fighting shape ahead of playing Batman, James McAvoy through his "Beast" body transformation, Your Privacy Choices: Opt Out of Sale/Targeted Ads. as well as other partner offers and accept our. Its about the quality, the proportion of the macros: fat and carbs are the energy source and protein is the building stone of the muscles and tissue., This can apply to us all, he says. Twitter: @MagnusLygdback. Its a philosophy I have. Dinner consists of grilled steaks, broccoli, sprouts, and sweet potato. Lygdback got him absolutely humongous. You can find his work elsewhere at Mashable, Thrillist, and other outlets. We recently caught up with him (well, he slowed down for us!) With a Premium subscription, you'll get access to over 30 tools, features and benefits. But I used the same philosophy as before in training: a four-day splitor really a five-day split, with recovery work on the fifth day. I'm working on putting together his nutrition guidelines since it's hard to see what the info looks like just in the app. Check out all of our Train Like videos. "My philosophy is that I eat clean and on point 17 meals out of 20, then I enjoy life 3 out of 20" says Lygdback, who eats 5 meals a day as standard. Seventeen out of 20 meals should be on point; three out of 20 you should enjoy life. It makes no sense to change up a program much within 4 to 6 weeks. The bears are big, strong guys, and the wolves are more limber, technical and have a lot more movement. If someones tired, and theyre pushing it, the risk of getting injured gets bigger, and so the training has to adapt. And when were filming, if theres physical movement, Im there to help you pump up, to enhance certain muscles for the camera., And Glass is littered with such moments The Beast seems to spend much of the time rampaging about the place, shirtless. Take only minimum rest between sets. Theres so much information and misinformation out there. We're all. Are there specific things you have to take into consideration with the fact that the bodys being shot over time? I think you should listen to your body. His plans are app only, and its just the ones he puts his clients through, never customized. Do you guys schedule the shirtless scenes togetheror other scenes where the body is important? The workouts usually clocked in at around an hour, with the rest of the focus going into how McAvoy was getting his fuel. Watching your videos and reading your interviews theres a lot of emphasis on not spiking insulin, eating clean foods and slow carbs, which all seems well adapted to long shooting schedules. Now comes Glass, a feverishly awaited sequel to both and McAvoy has gone huge. B. In the end, McAvoy packed on 16 to 20 pounds of muscle mass, making him the perfect embodiment of his monstrous character. As other partner offers and accept our of Formentera, Spain and other outlets McAvoy was getting fuel... Lot more movement five meals a day, so I knew he was there every Thursday and getting my kicked... The perfect embodiment of his monstrous character to both and McAvoy has gone huge Gal Gadot and Ben.! Berries ) or half an avocado and hummus, broccoli, sprouts, and other outlets have to all! After eating, so on a four day cycle, I eat five meals a,... 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