From National Lampoon's Van Wilder to The Proposal, Ryan Reynolds has managed to make both women swoon and men jealous of his picture-perfect physique. So it's no wonder that the Green Lantern star, 34, was voted as having the most in-demand body as part of Us Weekly and Gold's Gym's 2nd Annual Hollywood’s Hottest Bodies Awards.
Us enlisted the help of Gold's Gym Celebrity Trainer, Mike Ryan (who has trained Mark Wahlberg) for how to get the actor's bodacious bod.
1. Diet: Reynolds's body is maintained by following a healthy, high protein, moderate carb and low-fat diet. "I would guess that he is eating small, protein-rich meals throughout the day every three hours and is drinking plenty of water," says Ryan. On the same note, he warns to stay away from sugars, salts, oils, and starchy carbs.
2. Cardiovascular Training: In order to achieve a perfectly sculpted look, you need to perform cardio training to get rid of the excess fat and water the body is holding onto. An exercise regime of at least 20 minutes, five times a week will help you lose that fat. "But considering how lean and defined Reynolds is, my guess would be that he's doing at least 30-45 minutes of cardio every day," says Ryan.
3. Weight Training/Resistance Training: There is no other way to promote muscle density, size, and definition than training with free weights. "I would recommend an old fashioned, hardcore bodybuilding training routine, which requires training one or two body parts a day, exhausting the muscle, then training it again a few days later," says Ryan. With this type of routine, you will not only gain muscle and strength, but you'll burn through calories faster, which in turn will make you leaner!
4. Supplements: All great physique transformations need a solid diet complemented by supplements. Ryan recommends a healthy regimen of protein shakes, vitamins, and minerals.
5. Cross-training: A combination of strength- and aerobic-training will have you blasting through body fat. "When you're lifting weights, try jumping rope between each set," says Ryan. More advanced levels can try box jumps, plyometrics, or sprints on the treadmill. Go for bursts of 60 seconds then immediately go back to resistance training — the main goal is to keep your heart rate up!
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