Throughout the month of Jan., Magnus Lygdback, who is a celebrity personal trainer will be sharing a 1 month fitness challenge on his YouTube channel, while using the same principles and techniques as the nutrition and fitness programs that he has put together for several movie stars such as Ben Affleck, Gal Gadot, Alicia Vikander, Mackenzie Davis, Alexander Skarsgard and James McAvoy.
Each week will consist of four total days of strength training which will incorporate a few elements of high-intensity interval training otherwise known as HIIT, one day which will include optional cardio, and two that will be rest days. “Make sure that you take those two days off when you feel like it,” says Lygdback. “What matters most is that you keep to the four strength training days each week, maybe even five.”
Day 1 will be legs, day 2 will be shoulders and chest, day 3 is back, day 4 will target the triceps and biceps. In the first video from above, Lygdback shares a leg day exercise, which comprises cat planks, barbell squats, goblet squats, treadmill sprints, and leg extensions into hamstring curls.
In addition to the exercises, the challenge will involve eating at a caloric deficit, i.e., taking in fewer calories than what you are burning. “It is just as important that you get your macros right, which are carbs, fat, and protein,” he says. “If you only look at the calories, hypothetically you might be eating your calories in the form of ice cream each day and that would not be too healthy for you.” Broadly speaking, he suggests that you take your bodyweight and multiply it by 0.85 to get the total amount of protein you should be consuming in grams each day.
While nutrition does play an important role in this challenge, Lygdback says that you should not get too restrictive when it comes to what you eat, and that you should avoid crash-dieting to maximize your potential chances of a consistent and sustainable fat loss journey.
Author: Scott Dowdy