Throughout the month of January, celebrity personal trainer Magnus Lygdback will be sharing a four-week fitness challenge on his YouTube channel, using the same techniques and principles as the fitness and nutrition programs that he put together for movie stars like Ben Affleck, Gal Gadot, Alexander Skarsgard, Mackenzie Davis, Alicia Vikander and James McAvoy.
Each week consists of four days of strength training which incorporate elements of high-intensity interval training (HIIT), one day of optional cardio, and two rest days. “Make sure to take those two days off whenever you want,” says Lygdback. “What matters is you stick to the four days a week, maybe five.”
Day 1 is legs, day 2 is chest and shoulders, day 3 is back, day 4 is biceps and triceps. In the first video above, Lygdback shares a leg day workout, which comprises treadmill sprints, barbell squats, goblet squats, cat planks, and leg extensions into hamstring curls.
In addition to the workouts, the challenge involves eating at a caloric deficit, i.e. consuming fewer calories than you are burning. “It’s just as important to get your macros right, which are protein, fat, and carbs,” he says. “If you only look at calories, hypothetically you could be eating your calories in the form of ice cream every day and that wouldn’t be too healthy for you.” Broadly speaking, he recommends taking your bodyweight and multiplying it by src.85 to get the amount of protein you should be eating in grams per day.
While nutrition plays an important role in the challenge, Lygdback advises not getting too restrictive when it comes to food, and to avoid crash-dieting, in order to maximize your chances of sustainable, consistent fat loss.
Philip Ellis is a freelance writer and journalist from the United Kingdom covering pop culture, relationships and LGBTQ+ issues.
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