Mark Wahlberg is a tough guy and celebrity icon. He got that way as a singer with ripped abs and great biceps. It takes genetics and a lot of hard work to look like him. We have a plan to replicate his look, but first you need to realize that if you want to look like Mark you also need to eat like him.
Marks Workout Routine
This seven day (yes, 7!) workout routine is not for everyone, but with enough periodization, tracking (in a workout log), using advanced weight training principles, and applying HIIT you can make your genetics proud (and your wife/gf).
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
This is HIIT training day. Get prepared and do 4-6 sets of 30 seconds hard and 90 seconds off. Work your way up to 6 sets. First time doing this start with 2-3 sets
Why do most trainers get their clients to write down their workouts? It is because it works. Recording your workouts allows you to track your progress, determine what is working and track your weight and measurements to see what is giving you results. This is the best $12.00 + shipping you'll ever spend on your body.
