Born on July 3, 1979, Magnus Lygdback hails from , Sweden. What explains that time off? Everyone should know what fat, carbs and protein are. Got some information or advice on how it worked for you and the results? Dinner: One-to-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. Is there a difference between getting in shape for a photo and being in shape for a 60-day shoot? For real world context, in July 2017, the actress was snapped in a polka-dot bikini off the coast of Formentera, Spain . Every 17 out of 20 meals should be "on point" the other three can be whatever you want. We might go up in reps, and down in weight, but I dont want you to deadlift with a barbell with 250, 300 pounds on it when youve had six hours of sleep and have been fighting on set for five days straight. Its a way of life., The challenge is to find something you like and that your body needs. I train a lot of top celebrities and now I'm sharing all those workouts with you. It's not a one-size-fits-all approach, but a starting point, and you can adjust based on your goals (fat loss or muscle gain), body type, and activity levels. Then you can focus on certain body parts more. flat. And to get those guns, he needed to call in the heavy artillery. Yeah. Sign up for my newsletter to get exclusive workout tips, tricks, updates, and more! It's the system he's been using himself for two decades. Movement was an important component in creating the character, too. You cant do that with a movie. So if you're doing a squat, you'd breathe out as you're standing up. Suggest a story: VoyageLA is built on recommendations from the community; it's how we uncover hidden gems, so if you or someone you know deserves recognition . Good old Magnus Lygdback had me eating a lot, McAvoy wrote on Instagram when they were done. I want to talk about the specifics of filming. Weve just got to adapt. Lygdback's trademark "Magnus Method" includes coaching for his clients' nutrition, mindset, and lifestyle. Kevin Wendell Crumb is no easy role to play. So for me, for example, strength training is my number one, my number two is yoga and meditation, my Number Three is Brazilian jiu-jitsu. He turned to the same man to build up his Northman body: fellow Swede Magnus Lygdbck. Those three things make up my weekthats how you make it a part of life. While Lygdback . The Swedish coach trained Alicia Vikander for "Tomb Raider," Gal Gadot for "Wonder Woman," and Ben Affleck for "Justice League." "This was a guy who ran 10k (races) four times in a week, he explained. Each morning before McAvoy reported to set, Lygdback would lead the actor through a dynamic bulking regime. GQ: What kind of shape was Skarsgrd in at the start? Keeping your elbows tight to your sides, pull the cable down . Alternating Biceps Curl: 3 sets of 8 to 10 reps (each side), 6. You can find the session notes below, but interestingly in the . Score 7 celeb-loved fitness finds on sale for New Year's 2023. Remember: Eat every three hours. We had a lot of work to do, says Lygdback. "I get hired to do these movies, so . How different are these workouts than those in the bulk or cut phase? Then its maybe better to do a leg press or something more safe and isolated, where you dont have to be in control of three different joints at the same time. You probably have to eat a lot more than you think just to keep your muscle mass. Hailing from the Nordic country of Sweden, the 40-year-old, now-celebrity trainer recalls a childhood spent carving ice at the hockey ring, racking up laps in the swimming pool and even trying his hand at mixed martial arts. During a push-up, breathe out as you push up. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Cond Nast. This was especially essential because of Skarsgrd's age (again, he's 45) and Eggers' exacting shoots. You dont need a trainermost people cant afford one. Below Lygdback shares a sample five-day workout routine that's part of his Magnus Method: FIVE-DAY SAMPLE WORKOUT DAY 1: HIIT, Legs, Core Warmup: Treadmill, 5 minutes; HIIT Treadmill Sprints,. Alex could eat whatever he wanted to on Saturday nights. We recently caught up with him (well, he slowed down for us!) Well, you always have to build a strong foundation. A little different this time, though: a lot more banded movements to work on hips, mobility and shoulders. Before starting production on Split, McAvoysimply surfed the Internet to find workouts that would help him gain some muscle. Magnus Lygdback transforms A-listers. When youre halfway into filming a movie, and its a physical movie, and you have a bunch of half-naked scenes coming up and, lets say, your actors shoulder is starting to feel a little unstable or is hurting, or their forearms are cramping up, and every time we go into the gym, you can tell they would benefit from rest. With no time to spare, the actor basically googled how to put on muscle quick and hit the gym like a maniac. But I love the art form and it gives me something to master. No one was looking at these people with sports-specifics, he says. Magnus Method Resistance Bands - Long Band Set. Hi everyone, does anyone have Magnus Lygdback's training plans to share or have they ever tried them? 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. Ive never been a part of a production like that. I always keep a log, and I had valuable information on him from Tarzan, so I knew where to start. 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. "For lunch and dinner, I do a fistful of protein, a fistful of fat or carbs or a combination, and two fistfuls vegetables," he said. "So I just think that we need to work much more on balance and happiness, and that's why I developed my system. You know, I wish we could take a couple weeks off instead, so thats where balance gets thrown out the window. It's called the 17/20 system, and involves no calorie tracking, no forbidden foods, and no extreme restriction. Im a believer in balance in life, but sometimes that balance gets thrown out. The films coda revealed that Split was tied to Shyamalans 2000 superhero classic, Unbreakable, which starred Bruce Willis as a security guard with burgeoning powers. For over 20 years, he has become known for working with some of the world's most recognizable actors, musicians, athletes, artists, and high-performance business entrepreneurs. Its actually beneficial to keep it the same: you get to repeatedly do the same thing over and over again and get stronger in that movement. 1. Does that approach trickle down from a philosophy you have, or is something youve found that worked in films? If someones tired, and theyre pushing it, the risk of getting injured gets bigger, and so the training has to adapt. They take care of themselves better than average. The Magnus Method is based on 20 years of experience Magnus Lygdback is a world-renowned Swedish health and wellness expert, entrepreneur, and lifestyle coach. Magnus Lygdback is a world-renowned Swedish health and wellness expert, entrepreneur, and lifestyle coach. I want to get rid of that feeling entirely.". You have to monitor all those things to stay at the right level of training and nutrition. Check out all of our Train Like videos. We wanted him to have a thicker look. Stay up to date with what you want to know. It was about building as much mass as possible in a short time. As prep began, they assaulted the gym. First and foremost, for recovery: you allow the body part you worked to rest. 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. I think probably a healthier way of tracking intake.. Could you tell me if they are valid? They take care of themselves better than average. And then a little bit of an extra focus on shoulders. For the low price of $14.99/month or $99.99/year you'll receive everything you need to reach your goals (weight loss, strength training, bulk up, etc.). 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. Dinner consists of grilled steaks, broccoli, sprouts, and sweet potato. 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. People are too hard on themselves. Please read the rules! "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. Along with working with many movie celebrity clients, Lygdbck has also helped Artists such as Avicii and Lukas Graham to achieve a healthy . This is a big topic: if you ask 10 different trainers or nutritionists, theyll give you 10 different answers. Sign up for my newsletter to get exclusive workout tips, tricks, updates, and more! Create an account to follow your favorite communities and start taking part in conversations. Magnus Lygdbck/YouTube. If my actor gets injured on set, theyd have to halt production. Pay in 4 interest-free installments of $13.74 with. Celebrity Trainer Magnus Lygdback Shares Final Week of 30-Day Challenge Weight Loss A Celebrity Trainer Shared More of His 30-Day Plan to Get in Shape Magnus Lygdback, trainer to Ben. I eat food that spikes my insulin too, but I try to eat really clean 17 out of 20 mealsthree meals I eat whatever I want. Often theyre different, sometimes theyre the same, and they can create your weekly programming. In addition to being a protein source, the salmon (along with the avocado and nuts) will provide fuel in the form of fats. In Northman, he and his berserkers are either wolves or bears. All rights reserved. 12 Great Weightlifting Shoes for Your Next Pump. They built out a makeshift training facility in the actor's garage, which led to using versatile training tools like battle ropes (which Lygbck admits aren't typically in his training repertoire), landmines, and more in lieu of machines and super heavy weights. Ive done a few but never stuck to them so Im sure if you do them its worth it. Im always curious how so many actors are big. To kick things off, he did 13 straight days of training different muscle groups; eventuallyLygdback incorporated rest days into the routine as well. He got into martial arts, swimming and football, competed in Latin American dancing and was a professional ice hockey player before becoming a personal trainer in Stockholm in 2000 and soon began working with pop stars. Lygdback got him absolutely humongous. For men I divide it, because its part of the ideal that men should have a big chest, so I focus a little more on that overdimensioned chest. 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. The Magnus Method. With only 12 weeks to get his new client into beastly shape, Lygdback flew to Montreal, where McAvoy was filming the latest X-Men movie,Dark Phoenix. Youve gotta listen to your body. 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). But youre right, I do like when you can control blood sugar and insulin. For over 20 years, he has become best known for wo. So with my sports background I developed my own method, working with the whole package. No muscle volume. . February Men's Journal cover star packed on a ton of muscle for his role in 'Glass.' Fitness products for all levels. 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. In order to get into hot, revenging Viking shape, Skarsgrd teamed up with personal trainer/nutritionist Magnus Lygdback. He wanted to work out more. I like to start the day with working out, says Lygdback, because thats when you have the most energy. 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. The idea is that you cannot fail and should never feel food guilt. One: What do I like to do? 3 to 6 sets of 30 seconds up to 2 minutes. You need to do something you enjoy, something your body needs, and something you want to master. Itd look awkward, the skins moving around. 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. And we should look at training much more holistically. We're all. You could never expect to get the results we got in that short time. Anyone who has seen the film's trailer will recognize the result; there's one specific moment as Skarsgrd stalks through the frame in the midst of a raid, shoulders hunched and holding a pair of weapons, that he almost appears to be hunting prey like one of his wild inspirations. I dont believe in food restriction. Around 3 or 4 hours later he has his second meal, a protein shake made with 40 grams of whey protein powder. Thankfully, Skarsgrd is no stranger to molding his body for a film, having shredded. NBA prospect's height grows again. Well, let me tell you this. Celebrity Trainer Magnus Lygdback Just Shared His Daily Diet and Workout Routine The man behind Ben Affleck and Gal Gadot's superhero transformations breaks down how he eats and trains on an. 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. Learn more about Magnus Lygdbck's journey from hockey player to celebrity trainer. Correct. $49.99 Let's stay in touch. Ad Choices, How Alexander Skarsgrd Created His Viking Body for The Northman, Skarsgrd's trainer Magnus Lygdbck caught up with, All the Under-$20 Style, Tech, and Home Goods We're Feeling This March, Fellas, You're About to Blow Your Rent Money at the SSENSE Sale, 35 Alarmingly Good Watch Deals to Upgrade Your Wrist, The Real-Life Diet of Tom Segura, Who Won't Tour Without His Trainer These Days, 17 Cool Things GQ Staffers Actually Bought in January, Symbas Slow But Steady Path to Rap Stardom. 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. New comments cannot be posted and votes cannot be cast. We were OK with him having one to two percent more body fat than he had in the past. He'd been working too hard. To play the video game heroine, Vikander gained a whopping 5.4 kilograms of muscle and embraced a strict diet and exercise regime in order to be able to tackle Croft's raw physicality with ease. Press question mark to learn the rest of the keyboard shortcuts. We always talk about the makeover, but the first priority with whoever Im working with is that they dont get injured while filming. "There's no CGI, there's no different angles, where you can cut from one angle to another to save the look of a movement. Everything I do with my actors is what I preach and stand for [generally]. 211k Followers, 822 Following, 811 Posts - See Instagram photos and videos from Magnus Lygdbck (@magnuslygdback) magnuslygdback. The strength training sessions were focused on packing on musclebut Lygbck and Skarsgrd were slightly limited in what they could do, as the bulk of the shoot took place at the height of the Covid-19 pandemic when gyms weren't always accessible. Magnus knows firsthand that sleep stresses people out (yes, even celebrities) when they aren't getting enough of it. I know he was decent to average ahead of Tarzan**. Focus on legs and abs workouts, along with yoga and recovery exercises. In this case, since Alex, whos 44 [during filming] and doing a physical movie with a lot of ax swinging, we focused on prepping his shoulders for movement and stability. Food-wise, eat five meals a day. Novotny, 42, was spotted pushing a stroller . I dont think anyone Ive ever worked with or have seen stays the same while filming for six months. Image Credit: Hanna Von Maten. We go all in and dont eat anything unhealthy, not a single slice of pizza, or a burger at all. Sleep expert Dr. Michael Breus suggests a one-hour pre-bedtime routine of three distinct 20-minute segments that anyone can do. Three: is there something I want to master, or get better at? That, though, was novice work. In the end, McAvoy packed on 16 to 20 pounds of muscle mass, making him the perfect embodiment of his monstrous character. Taking over the role made famous by Angelina Jolie in 2001, the Swedish actress portrayed Lara Croft, an English archeologist who . And the difference between my male and female programs overall is I like to do push and pull, chest and back the same day for women. Breakfast is a 3-egg omelet with tomatoes, cheese, herbs, and pesto. 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. Incline Pushup (on bench): 4 sets of 15 reps, 2. Facebook: @MagnusLygdback. James McAvoy first played the role in 2017's Split, and he returned to it again for this year's Glass. Come chat; get involved; share about fitness guides; talk about training. 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. But the new film required him to appear in even more shirtless rampaging scenes, which meant taking The Beast to the next level. Keeping your legs in this position, crunch up as you reach your right hand toward your right foot. Athlete. "There are so many diets and so much misinformation out there, so people don't really know what to do," he said. 211K followers. He doesnt work out that much, but as an actor? 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. The client needs to walk the walk and James definitely did that., Then, though, Lygdback stresses that his approach is not confined to fantasy. And then my strength training benefits my jiu-jitsu. This content is imported from youTube. To prepare, McAvoy had to bulk up with a good workout routine. Magnus Lygdback Having some healthy carbs from the quinoa ensured Gal's muscles restocked and recovered from tough training sessions so she'd continue to see results, Lygdback says. The work began almost immediately. Lygdbacks trademark "Magnus Method" includes coaching for his clients' nutrition, mindset, and lifestyle. Celebrity trainer Magnus Lygdback isn't just trying to get his A-list clientele six-packs. Officially, the regimen that Lygdback practices with Gadot is a six-week routine with five workouts a week, available on the free Playbook app. "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. 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. Theres no failure with my system. When you work with someone for a year, you change up the programming a lot more. And, you know, we'd been working out for four months . Lygbck, who has also worked with Ben Affleck and Gal Godot, among others, says the physical prep for The Northmanor any other beefed-up role for any of his clientsstarts at the most basic level. Are there specific things you have to take into consideration with the fact that the bodys being shot over time? Getty/Jean-Baptiste Lacroix/Magnus Lygdback, NOW WATCH: We searched for the best pizza in Naples here's who came out on top, Visit Insider's homepage for more stories, It's time to reframe exercise and stop thinking of it as punishment, doesn't think counting calories is necessary for most people, 7 dietitian-approved high-protein breakfasts that have helped me lose fat and gain muscle. - EP Contact Book listing of your profile (optional) Contact Info: Website: magnusmethod.com. His character, Id say. Ill monitor what theyre doing in a day physically, adjust their food so they eat the right amount. Trainer and nutritionist Magnus Lygdback has helped stars like Ben Affleck, Gal Gadot and Mackenzie Davis get into incredible shape for movie roles, and regularly shares insights into the training and diet plans he used to help them hone their superhero bodies. 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. Add to Cart. Dont deprive yourself of good food. Many factors can affect this program: your sex, your height, your weight, your goals, etc. 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. All levels can participate in this challenge - no matter what level you're at in your training, you'll still build muscle mass and shred fat. This is what we put together. Do most people need a ramp-up phase to get in shape and get their balance and core strength and mobility up, or can they jump into it, even if theyre over 30? 4. Take only minimum rest between sets. Magnus Method Resistance Bands - Long Band Set. And, yes, she. Obviously he [McAvoy] was brilliant in Split, says Lygdback, but I dont think his physique was where it could have been and I think everyone recognised that within the team. "As you can tell, I don't really restrict myself from good food," he says. I think probably a healthier way of tracking intake. Thats what its all about, says Lygdback. And, as well, sometimes you cant have them eat whatever they want to eat. I think a lot of times, we start too extreme: We start doing six days a week in the gym when we should really start with three days, and then maybe ramp it up over the course of a month. Snack: Bean salad with lemon dressing or raw vegetables with avocado dip or hummus. Were all so different in the way we react to training and different methods, programming and nutrition. For people who might not be familiar, what are the advantages of a four or five-day program over hitting the gym every day? Everything in life is about balance. (The murderer is also his uncle.) That allows the muscles to recover before you work them again and also means you can do more sets, more reps on each muscle., Diet was just as crucial. He likes a beer and a burger. The Swedish trainer and nutritionist credited with perfecting superhero-like physiques for star clients like Gal Gadot on Wonder Woman, Alicia Vikander . Get access to our unique free agency lists and many more premium features. As well as putting A-listers through their paces in the gym, Lygdbck ensures his clients are eating right for their goals, and his approach to nutrition is unique and refreshingly simple. While some celebrity trainers and transformation coaches tell people to cut their calories drastically and give up all their favorite foods, Lygdbck takes a more sustainable approach. Enter your email . Accountability, structure, showing up are what matters. Trainer Magnus Lygdback Shares Weight Loss Diet. Do people need trainers? Rather than feeling the need to compensate in the next four-day cycle, you just carry on. In hindsight, I can look at a scene and know, Oh, we filmed that towards the end of production.. So that was the only time we butted heads. Thats one of those actors where that might be part of their trademark. Its millions of dollars [lost] and Id never get hired again. "Everyone can eat good food and lose body fat.". 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. No sugar in any form. You also get nutrition guides and access to workouts from 1,000+ other top trainers. "I don't believe in restricting, taking out foods, and telling people they're not allowed to eat something. 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. I exercise from home so equipment is pretty limited. No fast or simple carbs. Check below for more deets about Magnus Lygdback. And you know, ten days after, he took his shirt off, and he was there. Important: An official team/league url or a team document must be provided for us to update player stats. 187K subscribers Magnus Lygdback is a world-renowned Swedish health and wellness expert, entrepreneur, and life coach. Working out alongside trainer Magnus Lygdback to help prepare her for the infamous role of Lara Croftthe part famously originated by Angelina Jolie in 2001, of coursethe Oscar-winning . We wanted that bear look, but at the same time we worked on his movements a lot so he could be a hybrid between them. Snack: Protein smoothie (protein powder with greens and berries) or half an avocado and hummus. 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. Access your favorite topics in a personalized feed while you're on the go. I would say theres always a give. By on point, Lygdbck means that ideally those meals would be made up of "a good protein source, good fats, and slow carbs, and vegetables." Skarsgrd's muscles are a testament to his work with Magnus Lygdback, the celebrity trainer who helped the actor pack on 20 pounds of muscle and transform into the hulking Viking warrior prince. And its that consistency thatll take you there. Another thing is to be kind to yourself. Want more celebrity workout routines? Completed a guide or education course? Magnus Lygbck doesn't mess around. Unfortunately, no one thinks about that. The bears are big, strong guys, and the wolves are more limber, technical and have a lot more movement. And I think we pulled it off., When Lygdback met McAvoy in 2017, the actor was nowhere near Beast-size.
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