Hollywood A-lister, king of the newly-revived Wrexham FC, world-renowned family man and sporting a killer body… Is there anything that Ryan Reynolds can’t do? It seems not, but one item on that list could be a touch more attainable for regular blokes than you might have previously thought.
With the recent successes of Wrexham FC and the exciting announcement that Deadpool 3 will be hitting cinemas early next year, Hollywood’s nicest guy is back in the news. As such, we thought it was high time we took a closer look at how Ryan Reynolds stays in killer shape.
One of the biggest names in Hollywood, it’s fair to say that Reynolds’ chiselled physique has long been a major part of his appeal. As we all know far too well, achieving such a body is no mean feat, and Reynolds has been working with elite trainer Don Saladino since 2011’s Green Lantern to help get the Canadian fighting fit.
Maintaining a superhero shape requires consistent effort throughout the year. In light of that, you’ll be unsurprised to hear that Reynolds follows a strict diet and exercise regimen, avoiding cheat meals and excess alcohol while focusing on full-body workouts and high-intensity interval training (HIIT).
However, we think there’s one crucial aspect to his plan that will give normal blokes everywhere a shred of hope…
WATCH: Deadpool 3 is on the way…
Reynolds’ journey to a Hollywood-ready body started in 2004 when he gained 11 kg of muscle in a mere and very impressive three months ahead of Blade: Trinity. However, as the actor approaches middle age, his training focuses on functionality rather than aesthetics.
Reynolds’ routine now starts with mobility exercises to allow his body to move and open up, as years of on-screen action sequences and brawls have taken their toll. As he revealed in one particularly hilarious Men’s Health interview, the glamour of high-octane stunts has begun to fade:
“When I jump off a building and hit cement, it’s not hilarious anymore: it f***ing hurts.”Ryan Reynolds
And it was this change that brought about the major shift in his thinking that we think will be welcome news to blokes around the world who want to get in superhero shape, but think that it involves non-stop balls-to-the-wall workouts…
Reynolds now firmly believes that over-exertion is a success killer. He has completely moved away from the “push till you puke” mentality he espoused in his youth. Now, he follows a doctrine where consistency eclipses intensity, and not every workout has to be about going as hard, fast, or as long as you possibly can.
In line with this, Reynolds has bid farewell to the classic bro split – “chest day“, “back day”, “leg day” etc. – and instead opts for full-body workouts that all encompass varying amounts of push, pull, legs, core, and “hinge” work, with a microdose of high-intensity cardio tagged on the end for good measure.
As is the case with anyone that takes their physique seriously, Reynolds’ training isn’t limited to working out, placing a considerable emphasis on his diet and recovery. He follows a 3,200-calorie daily diet and, though he avoids cheat meals and excess alcohol, he’s recently rediscovered the joy of carbs, packing his diet with sweet potatoes, oats, and the like.
In another bonus for the lazier blokes out there, Reynolds also believes in the importance of sleep. After training for the first Deadpool movie on two hours of sleep due to the birth of his daughter, he took up yoga and meditation alongside a good kip as a means to improve his mental and emotional well-being.
Feeling inspired? Below is a sample workout for getting in superhero shape that follows Reynolds’ new pattern. But remember: vary your workouts every few weeks to prevent plateaus and keep challenging your body.
For all of these exercises, chose a weight that challenges you but allows you to maintain proper form.
Ryan Reynolds Workout
- Warm-up: 5-10 minutes of light cardio to get your heart rate up and mobilise your joints
- Squats: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 8-12 reps
- Bench press: 3 sets of 8-12 reps
- Pull-ups: 3 sets to failure, using your body weight
- Overhead press: 3 sets of 8-12 reps
- Lunges: 3 sets of 8-12 reps per leg
- Planks: 3 sets of 30-60 seconds, holding a proper plank position
- 10 minutes of high-intensity cardio: How you go about this is very much up to you – the Stairmaster, ERG, treadmill, or good old-fashioned sprints are all options
- Cool-down: 5-10 minutes of stretching to help your muscles recover and prevent injury
Reynolds’ approach to fitness is a testament to the fact that building a Hollywood body isn’t just about looking good on screen but also taking care of your physical, mental, and emotional well-being. Plus, if you can get some carbs and a good nap in as well, then what’s not to love?