ryan reynolds

Probably one of the fittest bodies in Hollywood is that of Ryan Reynolds.

Ryan Reynolds made his first real appearance in the popular movie Van Wilder, where he showed off his six pack, and fitly toned body. However, in 2003-2004, Ryan Reynolds went through an amazing transformation in preparation for his role in the movie Blade Trinity. This transformation is what really got Ryan Reynolds the attention in the health and fitness industry. So, what did Ryan Reynolds do In preparation to get his hot body ripped and ready for Blade Trinity? Ryan Reynolds managed to shed his body fat from 11% to only 3%, on top of gaining 20 pounds of muscle mass, all within a time period of about 5 months. Now, you ask, how did he do it?

First off, Ryan Reynolds was given a specific diet. In his own words he says, “I ate something pretty much every 2-3 hours, never “stuffing” myself, but never letting myself get hungry.” He also drank a large amount of water continually throughout the day.

The Ryan Reynolds Diet:

Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

Midmorning snack: protein bar

Lunch: albacore tuna wrap or chicken and salad

Mid-afternoon snack: protein shake (whey and water), protein bar, or apple and almonds

Dinner: broiled fish or chicken, brown rice, vegetables, and salad

Evening Snack: protein shake

Ryan Reynolds ate a protein carb mix every 2 hours, resulting in 8-10 small meals a day. Most of his carbohydrates he ate post-workout and never after 8:00pm. The carbs during the day kept his blood sugar levels even, and gave him the right amount of energy to get him through the intense workouts.

The Ryan Reynolds Workout:

Guided by personal trainer Darren Chapman, (both for Ryan Reynolds, and Jessica Biel) he performed daily workouts for 2-3 hours a day.

He would start with about 500-1000 sit ups, because this was very meditative for him. It didn’t matter when they were done, but he found it most beneficial at the beginning of the workout. The lower abs are the hardest muscle to develop, so Ryan did a lot of leg lifts with both the exercise ball, and weights, to focus on these muscles.

Ryan Reynolds would then do heavy weights focusing on one body part a day. It would look something like this: Chest day 1, Back day 2, Shoulder day 3, Legs day 4, with arms mixed in, and a constant rotation of these every day.

Ryan Reynolds Supplement Intake:

Ryan went on Creatine to gain more muscle mass, and also took supplements including L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

Ryan Reynolds notes how important diet played a role in his transformation. Ryan said that 80% of it was based on his diet, when most people believe the workout to be the most vital element. However, 80% of building muscle is eating the right diet. Making sure he had enough calories to gain mass, but not fat, and eating a large amount of protein and carbs was Ryan Reynolds main focus.

So implementing a specific diet plan and starting your own workout routine can help you on your way to an overall better physique. You may not end up looking like Ryan Reynolds, but you can easily get on the right track to a fit and healthy body.

Ryan Reynolds:Celebrity Workout | Xeropoint Fitness Blog|Best Home Workout

Core Set

1. Standard Crunch - Think about a string attached to your belly button & running through your body pulling your stomach towards the floor.

2. Knee-up crunches - Focus on keeping the small of your back against the floor even throughout the range of motion. SLOOOW.

3. Hip lifts - Keep your legs straight and don’t let them rock back as your lift your hips. YES - I’m pushing down w/ my hands so I could hold this forever for the camera, but you should put your palms facing up! These are tough… don’t speed through them.

4. Oblique crunches - You should feel your ribs pressing pinching into your side. Try not to fold forward, but rather bend up trying to get your elbow to touch your feet.

5. Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. Your hips should just touch (but not rest on!) the ground.

6. Oblique Leg Extensions - This not only works your obliques, but should also engage your piriformis & hip flexor as well. Don’t let your leg touch the ground, and when the leg is fully extended your butt should be tightly squeezed rotating your leg out ever so slightly (this is the piriformis part).

7. Supermans - Each side counts as 1/2 of a rep. Your stomach muscles should be engaged when you lift up. Think about your arm and leg not only being pulled up, but also out. Hold it at the top for 2 seconds.

8. Bridged Leg Lifts - Each leg counts as 1/2 of a rep. Keep your butt down. You don’t need to lift your legs super high.

9. Pushups - Keep your head raised and looking forward, and your body in a perfect horizontal plane. Your elbows should bend back, not out to the side.

10, 11, 12. Repeat steps 4, 5, and 6, but do the other side.

13.  Heel Touches - Each heel touch counts as 1/2 of a rep. Keep your shoulder blades off the ground, remember to breathe, and make sure your feet are far enough away from you that you have to really reach to touch the heel.

14. Bicycle Crunches - Each leg counts as 1/2 of a rep. Each twist w/ leg extension should take you long enough to say “one one thousand” to yourself, no faster. Try to keep your shoulder blades off the ground.

15. Half Up Twists - Sit up, put your hands on top of your knees and then lean back until your arms are straight. Cross your arms in front of you (each hand holding an elbow) and start twisting! Each side counts as 1/2 of a rep.

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