Hugh Jackman strength training and nutrition. Secrets of a great figure from Hugh Jackman

What is intermittent fasting? This is when a person must sometimes experience fasting. If we judge this way, we all practically starve for periods, but there are special fasting schemes in this topic. This is not a diet, it is essentially a nutritional routine, which consists in its classic version as follows: for 8 hours a day you eat, for the remaining 16 hours in the same day you do not eat.

If you think about it, 8 hours is the time from 10 am to 6 pm. During this period you can eat. This is not to say that this is too narrow a gap.

I assume that many people on our planet, not knowing about intermittent fasting, actually adhere to this technique, at least on some days.

Why has this system become so popular in the last few years? Why do so many Hollywood stars (Ryan Reynolds, Daniel Craig, Ben Affleck) use this system?

The first reason is that this system is very simple to implement. There are a lot of different diets, diets are very interesting when you read them, but completely complicated in reality. In reality, when you try to implement any diet into your real daily life, everything turns out to be very difficult. With intermittent fasting system

It’s not difficult to align your eating habits precisely to this rhythm.

There are of course options. For example, some people eat only 2 times in this time range - in the morning at 10 a.m. and at 6 p.m.

Of the famous people, let's go back to Hugh Jackman (Wolverine, Logan). Hugh became very famous for his decent physical form in his films.

Exactly how he achieves this body shape and how he maintains such a low percentage of subcutaneous fat can be learned from one of his interviews:

– So what is Wolverine’s diet anyway?
– Wolverine’s diet is quite strict, 4500 kcal for gain and 3000-3500 kcal for burning. But these are not “fun calories”
, and chicken fillet, fish, steak. That is, protein 6 times a day, then steamed vegetables and periodically a portion of brown rice. Protein shakes from time to time. No alcohol, nothing sweet - in general, everything is serious.

Hugh Jackman

– one of the main preachers of the system of intermittent fasting. It is he who chooses the period from 10 to 18 hours. But during this period he eats as often as possible and otherwise his nutrition system is very similar to the classics of the genre - a large amount of protein, a minimal amount of carbohydrates, a large amount of steamed vegetables. That is, fiber, protein, carbohydrates to a minimum. But all this happens only during these 8 hours.

He trains hard, does a lot of cardio, does a lot of strength training, and eats a lot of protein. Otherwise, he eats according to the classics of the genre to build muscle and maintain a low percentage of subcutaneous fat. But I also added a system of intermittent fasting to this diet. Thus, an effective hybrid was obtained.

Now let's figure out why it works, or more precisely, how doctors explain it. What happens to the body when food comes in?

First stage

– the body digests this food within approximately 5-6 hours.

Second phase

– the period begins after digestion of food, which lasts 6-7 hours. That is, up to 12 hours before eating, our body is somehow saturated. First, it digests, after which these elements are absorbed and stored by the body.

Third stage

– 12 hours after the last meal, a period of fasting begins. That is, with a system of systematic fasting for 4 hours, at least the human body is in a state of starvation. What is characteristic of this condition?

The advantages of such a power system:

Simplifies the design of the day in terms of nutrition
Extends life
Easier than classic diets, which are easy to conceive but very difficult to implement
It's easy to get used to this mode

During those same 4 or more hours of fasting, the level of insulin in the blood decreases and thus it is much easier for the body to use adipose tissue for energy production. If during these 4 hours we also do cardio exercise, then naturally we will further speed up the process of utilizing fats as energy.

Thus, the intermittent fasting system

allows us to plan our day and workouts in such a way that the last 4 hours before a new meal include active cardio training.

For example, Hugh Jackman's regime:

Exercise 3 hours a day, eat plenty of food, lots of protein. I borrowed the diet from Dwayne Johnson. But my eating regimen is like this: I eat for 8 hours and go without food for 16 hours, and so on every day. That is, from 10:00 to 18:00 I eat a lot, and the rest of the time absolutely nothing.

Basically, what did Hugh Jackman do? He took Dwayne Johnson's nutritional system from a nutritional standpoint and tied it to those eight hours. I made a sports-periodic hybrid.

The disadvantages of this system may be the following - in the evening, after 18 hours until midnight, temptations to eat appear.

Hugh Jackman: What I didn’t understand at all when I started preparing for the very first part of Wolverine is that 70% of success in visual form is precisely the right nutrition. I thought it all depended more on training methods. Now I understand that training is of course important, but nutrition is much more important!

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Wolverine is one of the key roles in the films of the Marvel Universe. As everyone knows, in all the films released so far, Wolverine has been played by Hugh Jackman. Many of us are interested in the fact that Hugh Jackman

trained for the role of Wolverine.

If you've watched all the X-Men films, you'll probably notice that Wolverine has progressed from film to film not only as a character played by Hugh Jackman, but also as an athlete - a bodybuilder.

Actor's personal details:

Name:
Hugh Jackman;
Date of Birth:
12.10.1968;
Place of birth:
Australia, Sydney;
Profession:
actor, producer;
Height:
189 cm;
Weight:
84 kg.

So, how was Hugh Jackman able to transform his body into Wolverine's?

Basic principles of training

Each workout should not be more than 60-90 minutes

, it includes a warm-up and cool-down of cardio exercises at a moderate pace.

Advice from Jackman

- It is necessary to perform 10 minutes of cardio before starting any weight training. This makes the blood move stronger through the body and better saturate the muscles with oxygen, preparing them for physical exercise. After doing strength training, you need to do 20 minutes of cardio exercise - this helps in burning even more fat. In the final 20 minutes of training, you can run or swim at a moderate pace.

However, another aspect of Hugh Jackman's training is that he constantly changes his training program. Hugh said that every 3 weeks he would change the number of sets of an exercise from low rep training with heavy weight to high rep training with light weight. He also used the principle of performing slow rows and presses (4 seconds up, 4 seconds down) and interchanged it with plyometrics to perform at an explosive pace.

Hugh Jackman recommends that we all keep our own workout journal. Record everything from nutrition to exercise. While journaling, you can track your progress and adjust your nutrition and weight training to achieve your goals. Without a journal, you're essentially left guessing blindly at what changes you need each week.

Personal life of Hugh Jackman

Hugh met his future wife in 1995 on the set of Corelli. A year later the couple got married. Their wedding rings were designed by Hugh Jackman himself: the rings with sapphires and diamonds are engraved in Sanskrit: “We dedicate our union to something higher.”

In addition to all this, Furness turned out to be an excellent cook, so Hugh’s favorite food is everything that his wife cooks. Having gotten married, they immediately agreed that they would never give joint interviews so that their relationship would not become the property of the fatherland. Deborah tried to have a baby twice, and all two of her pregnancies were unsuccessful. After four years of marriage, the couple decided to adopt a newborn baby, Oscar Maximilian, and after another five years, an adopted girl, Ava Eliot, appeared in their family.

In his interviews, Hugh always says that his wife is the best mother in the world. And the couple is not going to stop with two kids. “Adoption is not just about taking a child into your home, but about bringing him into your heart. This is the best thing we could ever do,” Jackman said in an interview. Hugh Jackman is a romantic. Once he helped a cancer patient, 35-year-old Christian Anderson from Australia, record a video with declarations of love to his wife.

Photo by Hugh Jackman: Rex Features/Fotobank.ru

Training program for Wolverine

To achieve his goal, Hugh Jackman trusted modern bodybuilding - systematic strength training, and as we see, he was not mistaken. He hired Mike Ryan, an Australian personal trainer who had long worked with many celebrities, as his assistant. Hugh had known Mike for years, dating back to when Mike Ryan was just starting to train. Hugh and Mike became good friends and Hugh subsequently said in a press conference that all the credit for his excellent shape was due to the painstaking work of his personal trainer Mike Ryan.

The basis of Wolverine's training is supersets. Supersets are when, when performing exercises on the same muscle group, there are no rest breaks, that is, without a break. On the one hand, this method enhances fat burning and at the same time increases the strength of the trained muscle. Before any workout, perform several “warm-up” sets using a regular bar without weights. Jackman believes that this approach to training increases blood flow to the muscles, which prepares them for the training complex developed by his personal trainer.

Jackman divided all exercises into days. For example, on the same day, legs and chest. Another day, back and arms.

Exercises for the pectoral muscles

with information about dumbbells lying down.

Triceps Exercises

Drawing the pectoral muscles

Hand raises on the upper block are an additional exercise for the pectoral muscles, necessary for drawing the lines of the chest and the striation of the muscle fiber bundles.

Leg exercises

The legs are as important as any other part of the body in visualizing a strong body. After all, legs, if you don’t go into details, are half of our body. Let's remember Brad Pitt when he played Achilles in the movie Troy. His skinny legs looked comical compared to his well-developed torso!

Back exercises

Additional Information

Hugh Jackman paid a lot of attention to cardio training. Everyone knows that without intense cardio training it is impossible to get rid of subcutaneous fat, which definitely does not fit with the beast of prey - Wolverine. A separate day was allocated for cardio training in order to achieve greater results in destroying fat in the body.

According to The Sunday Telegraph newspaper (Australia), one can understand how responsibly Hugh Jackman approached his goal: “Jackman woke up at 3 in the morning then, cold shower, 100 kg of squats and 280 kg of leg presses.”

In every workout, Hugh always strives to increase the weight that he lifted in every workout - this is one of the basic principles of bodybuilding (progressive overload to build muscle mass and strength).

Jackman's advice - remember, you always need to get a good rest so as not to overtrain. Excessive exercise will cause inhibition in gaining muscle mass and will also weaken the immune system, and you will not be able to train intensely.

Hugh's diet for the role of Wolverine

Jackman largely followed the classic bodybuilding diet, a muscle-gaining and weight-gaining diet that, combined with his strength training and cardio training, helped him gain more muscle and remove excess fat from his body.

Jackman drank a lot of protein drinks throughout the day, starting at 6 am. I drank a protein drink before training and after strength training.

Eating

He ate protein-rich foods in small portions throughout the day. In order to constantly saturate the muscles with proteins and amino acids.

Jackman ate plenty of eggs and chicken throughout the day as part of his diet - these are popular choices as they contain relatively low levels of fat and are an excellent source of protein. Eggs also help increase testosterone, which helps increase muscle mass. But don’t get carried away with just protein-rich foods. The main mistake a novice athlete makes in trying to gain more muscle mass is to eat high-protein foods, and practically stop consuming other equally important nutritional ingredients for gaining muscle mass.
To saturate the body with energy for training, Jackman used carbohydrate-rich foods such as oats, fresh fruits and berries. The basic principle of a diet for gaining muscle mass in bodybuilding is the three components of success - high-quality carbohydrates, high-quality proteins and healthy fats - yes, fats are also needed for healthy muscle growth, but not all of them, but polyunsaturated fats.
In the middle of the day, Jackman consumed another source of protein, mostly roasted cuts of meat (usually turkey) with lots of green vegetables such as broccoli, spinach and kale. Then, a few hours later, lunch. It will consist of a large portion of meat, served with whole grain rice and herbs.
I also ate nuts and seeds and some dried fruit in the middle of the day to provide extra muscle energy.
Jackman's dinner consisted of lean meat (usually chicken) and a large portion of vegetables.
Before bed, Jackman drank a protein shake to give his muscles some extra protein while he slept. Sleep is vital for recovery.

Why did he do all this?

In an interview ahead of the release of X-Men Origins: Wolverine, X-Men Origins. Wolverine (2009) Hugh Jackman said that he wanted to show the true character of Wolverine, what an aggressive, predatory beast he really is. It is no coincidence that the main hero of the X-Men universe is Wolverine, one of the most dangerous animals. So Jackman decided to live up to his character he had to actually get big and strong.

There is no doubt that, like many other actors whose roles in films are associated with the action film genre, Jackman worked very hard on himself to achieve the physical form worthy of the role of Wolverine.

Biography

Hugh Michael Jackman was born in Sydney, and is best known as an actor for his role as Wolverine in X-Men. Many critics note Jackman's work in the thriller called "Prisoners." Jackman's parents are emigrants from Great Britain. After their parents' divorce, the female half of the family returned to their homeland, and the sons remained in Australia with their father. Hugh graduated from the Faculty of Journalism at the University of Sydney, but already during his studies his keen interest was drawn to the theater. The actor's film career began in 1994, and in 2001 his ascent to Olympus in Hollywood began.

Conclusion

Hugh Jackman spent many hours in the gym and also followed a very strict diet. If you want to look like Wolverine you should do the same. Follow Hugh Jackman's training principles and you will achieve a body worthy of the title of Wolverine.

Height: 189 cm
Weight: 85-100 kg
Date of birth: October 12, 1968
Best films: X-Men, X-Men: Wolverine, Real Steel, The Prestige, Van Helsing

Jackman played the role of Wolverine more than once, and each time he fit into the character as harmoniously as possible. The actor's appearance was of great importance. The trick with a suit stuffed with fake muscles would not have worked in the case of this hero, because he often appears half naked in the frame. Therefore, the actor had to work hard to look the part.

The need for male actors to improve their physical condition as quickly as possible is no longer a feat, but Jackman succeeded here too. He brought the admiration of the famous Hollywood trainer Don Scott. Having seen many strong people, he was amazed by the actor, his positivity and perseverance in his work and admitted that working with Hugh Jackman was a great pleasure.

Conclusion from Hugh

The actor constantly writes and advises everyone to check with doctors, undergo an annual medical examination and get tested. He also advises checking suspicious moles and skin growths.

This doesn't mean you need to check everything. To do this, just go and examine suspicious convex nevi with an irregular shape and a strange color. Diagnosis can be carried out by both an oncologist and a dermatologist. Everything can be done completely free of charge in a regular city clinic. We also recommend taking a general and biochemical blood test once a year.

Cancer is attacking Hollywood actor Hugh Jackman again. The Hollywood actor himself announced this. On his official page on the social network Instagram, the action star published a photo showing him with an impressive bandage on his nose.

Hugh Jackman workouts

Hugh Jackman's training program fully met the requirements of preparation for the film - it allowed him to work out muscle definition in the shortest possible time by reducing the percentage of subcutaneous fat and increasing muscle mass. The peculiarity of the program is to perform maximum repetitions with medium weights.

There are several subtleties that Hugh Jackman and Don Scott used in their work. Wolverine's training was based on the principle of a reverse pyramid. One day of training involves a specific muscle group. Basic exercises involve increasing the weight with each approach and at the same time decreasing the number of repetitions.

Day 1. Chest

Bench press: 4 sets of 12-10-8-6 reps

Crossover: 4 sets of 15-12-10-8 times

Day 2. Back

Deadlift: 4 sets of 12-10-8-6 reps

Seated rows: 4 sets of 12-10-8-6 times

Day 3. Legs

Lying leg curl: 4 sets of 15-12-10-8 reps

Smith machine squats: 4 sets of 12-10-8-6 reps

Day 4. Shoulders

Lateral dumbbell raises on an incline bench: 4 sets of 12 reps

Seated chest press: 4 sets of 12-10-8-6 reps

Day 5. Hands

Barbell Curls: 4 sets of 12-10-8-6 reps

Lifting dumbbells on a Scott bench: 4 sets of 12-12-10-10 reps

French seated dumbbell press: 4 sets of 12 reps

French bench press: 4 sets of 12-10-8-6 reps

Arm extension on a vertical block: 4 sets of 12 times

Day 6. Stretching

Choice of: yoga or any stretching exercises

Day 7. Rest

How did Hugh Jackman fight skin cancer?

The popular actor should be grateful to his wife, whose name is Deborra-Lee Furness. It was she who noticed a small spot on his nose that was not there before and advised him to get examined. The famous couple is considered the strongest union in Hollywood. Despite the significant age difference between the spouses: Hugh Jackman's wife is 13 years older. However, rumors appeared in the media about the couple's possible divorce. After the study, the movie star had the area of skin affected by the disease removed. But this was not enough. Hugh Jackman has been diagnosed with skin cancer again. After the second operation, the actor was again seen with a bandage on his nose. As a result, over four years of cancer treatment, five relapses or new basal cell carcinomas were recorded. Hugh Jackman has already undergone six operations for skin cancer. But, unfortunately, it is still impossible to exclude repeated relapses. The artist has to visit an oncologist every three months. It should be understood that relapses occur with any type of cancer. Considering that Hugh Jackman is not a doctor, he does not share any specialized medical details. However, a number of assumptions can be made about its fight against skin cancer. Of course, high demands on cosmetic results reduce the effectiveness of treatment in terms of relapses. If too little healthy skin is grabbed at the edges of the cancer, the likelihood of relapse increases significantly. After all, malignant tumor cells invisible to the eye may remain there. Although the Mohs method involves examination under a microscope (for the presence of cancer cells in the edges) during surgical removal, it is not perfect. I think it was the need to form a scar as inconspicuously as possible that was the reason that skin cancer relapses in Hugh Jackman. In addition, do not forget that every second person may develop new ones within 5 years after the first basal cell carcinoma. Considering the number of operations performed, I think that she was not alone there.

Hugh Jackman's daily diet

Second breakfast: chicken breast, spinach and a serving of brown rice, avocado

Lunch: Two steaks, broccoli, sweet potato

Second lunch: two pieces of salmon and steamed spinach

Dinner: repeat any of the previous meals

There is a mandatory condition that must be strictly followed. Such an aggressive eating style for the body must be accompanied by drinking a large volume of water. You need to add another half liter to your usual drinking norm. Drink all liquids in equal doses throughout the day, avoiding drinking during meals.

For many people, Hollywood stars become idols not only in acting, but also in the difficult task of physical self-improvement. The example of Hugh Jackman in this regard is special because two significant factors served as an obstacle to his path to an ideal body. Firstly, he himself is naturally thin, and therefore it is not easy for him to gain muscle mass. Secondly, he crossed the line “over 40”, which is not the best age for training.

If these two factors apply to you, and you also have experience in working out, then you can use his training and nutrition program. In any case, consultation with a professional trainer is necessary. Remember that the actor achieved such results under the watchful supervision of a bodybuilding ace.

The attitude with which Hugh Jackman approaches his work is commendable. He himself admits that he prefers swimming in the ocean to tedious training, but nevertheless visits the gym with pleasure. Professionalism lies in the ability to turn routine into leisure.

Myth No. 4: Hugh Jackman dreamed of becoming an actor from his youth

Hugh's childhood did not seem particularly happy to him: little Jackman still missed his mother. A semblance of “normalcy” became his main dream for a long time, and at first he wanted to become an accountant, like his father.

“As a child, I studied atlases at night, because I perceived my homeland as a mossy province,” the actor recalls in an interview with Glamor magazine. “And in the end I came up with the idea that I would be a cook on an airplane.” I quickly realized that there was food there and you could find a job you liked. I seriously thought that I couldn’t find a better case.”

And when Hugh was nineteen, he suddenly went to the very center of the continent to build houses for the Aborigines. Jackman almost stayed in the wilderness forever, feeling “unity with nature.” But his father persuaded him to finish his studies at college.

Talking about this period of his life, the actor again draws a parallel with Wolverine, for whom finding the meaning of life became the main task. Hugh dealt with this problem less painfully than his hero: he took acting classes. This was a kind of challenge for him, which then turned into a call of fate, and it began: “X-Men”, “Kate and Leo”, “Les Miserables”...

Style Summary

Despite his age, Hugh Jackman maintains his height and weight within the normal range even in his free time from filming. Everyone dreams of being like him, and these dreams come true. All you have to do is make an effort, and the training program can be either adopted from a star or selected individually.

Hi all

!
In this article we will look at how a person who surpassed his genetics trained. Let me introduce everyone’s favorite Hugh “Rossomakhovich” Jackson. Until about the 2000s, Jackman was always distinguished by his thinness; in his youth he even had the nickname “Worm”, since with his height of almost 190 cm, he sometimes weighed no more than 70 kg.
Everything changed around 2000, after filming the X-Men movie. Then, in my opinion, Hugh came to the understanding that it was enough to be a jerk and it was time to improve himself! And the role of the immortal alpha male, which later became attached to him, required him to be in excellent physical shape. At least, from this moment on I observe his metamorphoses for the better.

His physique by nature is ectomorphic, in other words, thin, thin bones, a small percentage of fat and little muscle mass. Simply put, he was unlucky with his body. And this is precisely why I love this actor, probably more than others. He not only began to change himself, he surpassed his genetics, which many people love to complain about today. Like, my genetics are bad, I have wide bones, my metabolism is fast, and in general I don’t have time. This man didn’t care about the machinations of nature, he just started training properly

, created a diet, started going to the gym, working hard with iron and generally devoting a lot of time to perfecting the body. As a result, we see his changes from film to film. When Jackman first appeared on screen as Wolverine, his defining features were more his famous claws and sideburns than his physical form.

«I thought you could get in shape in a month

", recalls the actor.
A regular at the gym, he never really worked out his muscles. " It was funny.
If you think you can gain 10 kg of muscle mass in less than six months, you are deceiving yourself ,” Jackman continues.
“ You’ll get stupidly fat
.” If you want to gain 10 kg of muscle, as Jackman did for his role in the film “Wolverine: Immortal,” you will have to work hard.

Let's take a look at his training program

Jackman's typical workout takes 90 minutes, including a 10-minute warm-up and a 20-minute cool-down. Running and exercises with body weight are used as a warm-up before training, and the aforementioned running or swimming is used as a cool-down.

The workouts consist mainly of basic exercises: squats, deadlifts, presses. Hugh just changed the angle of the bench, changed the pace, weight and rest time. The same workout can be done in different ways just by making these small changes.

Hugh himself calls working to failure and psychological attitude the key to muscle growth. That's why he combines compound and isolation exercises (like the bench press and crunches) in a superset, performing the final reps with the help of a trainer. The psychological attitude is to visualize yourself strong and ready to move mountains.

“I imagine myself as Wolverine all the time,” Hugh laughs. “I know that on paper it will look funny, and everyone will think that I’ve gone crazy and go to the rocking chair with claws and sideburns.” But when I wake up, I'm not the guy who can bench press 210kg. So I imagine that I’m Wolverine, but he can.”

The most interesting thing is that the training program is built according to the classic bodybuilding system and is divided into sessions into different muscle groups: on Monday - chest and triceps, on Tuesday - legs, on Thursday - back and biceps, on Friday - shoulders and abs. Well, anyone who wants to see a more detailed training program with exercises can follow the link in the description under this video to our website, where they will find what they want.

Basic exercises:

— bench press; - squats; - pull-ups with load; - dead draft.

1 Week

In conclusion, I would like to say that despite his age ( and he is already 47 years old

), Hugh Jackman maintains his physical shape even in his free time from filming (at the
same time he pleases us with working weights of 210 kg in the deadlift and 150 kg in the squat
). Everyone dreams of being like him, and these dreams come true. It's enough to make an effort!

Video: Wolverine muscles - features of Hugh Jackman's training

Thank you for your attention.

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