Mark Wahlberg reveals his ‘toned-down’ exercise regime that also includes fasting for 18 HOURS a day
Mark Wahlberg has revealed his new ‘toned down' routine, which includes sleeping in – until 3.30am.
The A-lister made headlines in 2018 after unveiling his aggressive diet and exercise plan, which saw him ditch oats, peanut butter, blueberries and eggs for breakfast and instead fast for 18 hours a day.
After waking up from “3.30am to 4am”, the 51-year-old took a range of supplements and vitamins, including turmeric and vitamins C and D.
He has only recently started drinking strong coffee, which he uses to suppress his appetite during long fasts, which usually last from 6 p.m. to 12 noon the next day.
By Marky Mark's standards, that's actually a drop from his previous fitness routine, which involved waking up at 2:30 a.m. and eating eight meals a day.
But the Transformers actor, who is worth an estimated $400 million, said the new version gave him “better results” without doing as much cardio or spending as much time in the gym.
He moved to Las Vegas this year with his wife, Rhea Durham, and their four children Ella, 19, Michael, 16, Brendan, 14, and Grace, 12, in order to give their family the best possible life Way. They used to live in Los Angeles.
Pictured above is Mark Wahlberg's day-to-day life, which he says makes him more productive and in shape than ever. “I don't have to do as much cardio or spend as much time in the gym, and I feel like I'm getting better and better,” said the Academy Award winner, who is worth an estimated $400 million.
The Transformers actor caused shock in 2018 when he revealed his 2.30am daily workout routine. In the new ‘low key' version, he wakes up between 3.30am and 4am.Above, the actor was photographed on Wahl Street in the series about his attempts to run his own business
What is Intermittent Fasting?
Intermittent fasting involves switching between fasting days and normal eating days.
Intermittent fasting diets generally fall into two categories – time-restricted feeding, which shortens the eating time to 6-8 hours per day, also known as the 16:8 diet, and 5:2 intermittent fasting.
The 16:8 diet is a form of intermittent fasting, also known as time-restricted eating.
Followers of the diet plan fast for 16 hours a day, then eat whatever they want for the remaining eight hours — usually between 10 a.m. and 6 p.m.
This may be more palatable than the well-known 5:2 diet — in which followers limit their calories to 500 to 600 two days a week, then eat normally the remaining five days.
In addition to weight loss, 16:8 intermittent fasting is thought to improve blood sugar control, boost brain function and help us live longer.
Many people prefer to eat between noon and 8pm, as this means they only need to fast overnight and skip breakfast, but can still eat lunch and dinner, as well as some snacks.
When it comes to meals, it's best to choose healthy foods like fruits, vegetables, and whole grains.
And drink water and unsweetened beverages.
The downside of fasting plans can be that people overindulge during times when they can eat, leading to weight gain.
It can also cause long-term digestive problems, as well as hunger, fatigue, and weakness.
In an interview with The Wall Street Journal about his productivity, the Transformers star said he gets the most work done when he's “aligned with my schedule.”
‘Get the right amount of rest and really stay focused. My spirituality, my faith has to be at the center of it all.
Regarding the new program, he added: “I don't have to do as much cardio, I don't have to spend as much time in the gym, and I feel like my results are getting better and better.”
The Oscar winner's day starts from 3.30am to around 4am, before he takes his supplements, drinks an espresso and heads to the gym.
He worked out for about an hour and a half, with different workouts depending on the role he was about to fill. Generally, however, the regime focuses on weight training.
He also goes to the golf course, and then his mealtime starts at noon and ends at 6pm.
On days of more rigorous training at the gym, the Gambler cast shortens the eating window by another hour or two.
Wahlberg was introduced to intermittent fasting by his friend and media agency CEO Ari Emanuel.
Followers of the method say it reduces inflammation, lowers the risk of diseases like arthritis, and even promotes muscle growth by influencing hormones.
But they also warn of unpleasant side effects, including hunger pangs, which take about a month to subside as the body adapts to the changes.
Wahlberg is known to follow a high-protein diet that includes turkey burgers, egg whites, meatballs, and chicken.
His carbohydrate sources are usually rice, potatoes and oats.
Meal plans and how much he eats depend on whether he's trying to change his body for a new movie role.
For her role in 2013's Pain and Gain, Wahlberg binge-eaten 10 meals a day and gained 47 pounds.
But as his 2016 role in Deepwater Horizon required getting heavy and deformed, he turned to binging on fried food, wine and beer.
The actor-turned-businessman added that his bedtime was set at 7.30pm.
Asked about the early morning hours, he said: ‘When I wake up in the morning, there's no one around.
“I'm going through all the emails of everyone I work with in every way.
“If I'm commuting to and from the golf course or in the car, I can make a lot of those calls in the morning.”
He says he does intermittent fasting at least five days a week or so.
To relax, the actor said he likes to go swimming in the nearby lake. He also sees a physical therapist to help with back problems.