Celebrity-loved personal trainer responsible for turning Hugh Jackman into Wolverine has shared his top secrets – including waking, napping and a focus on lower body training.
Don Saladino, 42, from New York, has collaborated with some of the most sought-after actors in the company, including Hugh Jackman and Ryan Reynolds, both of whom are credited with preparing & # 39; superhero & # 39 ;.
Speaking on the Whoop podcast, Don shared some of his best fitness advice – and how to get a body like Wolverine.
The famous personal trainer responsible for changing Hugh Jackman to Wolverine has shared his top secrets (photo: Don Saladino)
Don Saladino, 42, from New York, has collaborated with some of the most in-demand actors in the company, including Hugh Jackman, whom he & # 39; superhero ready & # 39; has made (before and after pictured)
For a & # 39; superhero body & # 39; like Wolverine, the American coach said you should never neglect your lower body.
& # 39; Lower body training is the key (to be torn), and that's probably where people are most confused, & # 39; Don said to Whoop.
& # 39; Lower body training is the key (to be torn), and that's probably where people are most confused, & # 39; said Don (photo)
& # 39; They say they run, they run. But it's not the same. Training the lower body gives off a hormonal response. & # 39;
Don recommends kettlebell squats and loaded support for a slim and defined lower body.
& # 39; It is important to make a celebrity stronger in that elevator.
& # 39; If you want to have that superhero look, it's better to let your legs rise, & # 39; he said.
But that doesn't mean you don't have to do work on the arms and biceps.
& # 39; Poor are the sprinkles in the whipped cream. It's the last thing we do, & said Don.
For his customers, Don recommends daily sessions of no more than an hour for a muscular physique – all of which should be based on weights.
& # 39; People have the misconception to run around for sweat, but it is important to become strong, & # 39; he explained.
Don usually gets up around 4 am to fit in with his own breathing exercises, and then he starts training both himself and his other clients.
The 42-year-old started training Hugh Jackman (photo) in 2007 when he was just behind the lead in the musical, The Boy From Oz, and had to change his physique
Don (photo) is so successful as a coach that he appeared on the cover of Muscle and Fitness magazine
The 42-year-old started training Hugh Jackman in 2007 when he was just behind the lead in the musical, The Boy From Oz, and his physique had to change drastically for Wolverine.
"He came to around 175 pounds (79 kg) and said that we should attract as many muscles as possible in the next nine or ten months," Don said.
After this, he began to train Jackman rigorously every day, not only to keep track of his training sessions, but also his diet, sleep and the points where he needed to take a nap every day. & # 39;
Don (pictured in the photo) describes arm work and work with your biceps as the & # 39; sprinkles & # 39; for your training – and something to record last
What are Don Saladino's fitness secrets?
* DON'T FORGET TO TRAIN YOUR LOWER BODY: You never look like a superhero unless you perform movements that target the lower half of your body.
* FOCUS BY WEIGHTS: Everyone thinks you should sweat, but consistent weight training is the secret to a ruptured physique.
* THE PROTEIN RULE: Don recommends one gram to 1.25 grams per pound of body weight of protein.
* TAKE A MINIMALISTIC APPROACH: Focus on portion sizes, which foods you should eat and what is realistic for your lifestyle.
* SLEEP: Try to get seven or more hours of sleep every night, otherwise your results in the gym won't pay off.
* TRY BLUE-LIGHT BLOCKING GLASSES: These can help you to calm down at home and let your body sleep.
* INFRARED SAUNAS: These help the body flush out toxins.
* TRY MAGNESIUM: The only supplement that Don swears is magnesium.
* TO GET UP EARLY: Don usually gets up around 4 am to fit in breathing exercises and training.
Just as important – if not more – than exercise, nutrition plays a key role in transforming every body, whether it's from Hollywood or the real world.
& # 39; The way I like dieting is by looking at how someone eats for five days, and based on that and their goals, I can estimate where they can take their diet, & # 39; said Don.
After this, the coach said he would continue to review and follow his client's diet for the next one to two weeks and then adjust accordingly.
As a general rule of thumb, he recommends one gram up to 1.25 grams per pound of protein body weight – this is the & # 39; protein rule & # 39 ;.
& # 39; So a 200-pound person should consume 200-250 grams of protein a day and I won't take them higher than that & he said.
Customers must then consume sufficient carbohydrates, fats and fiber.
He previously spoke with MailOnline and said that he uses a minimalist approach when it comes to the eating routines of his customers.
They focus on portion sizes, which foods to eat and what is realistic for their lifestyle.
& # 39; I suggest avoiding white sugar, so no added sugar, avoid white flour, white bread, & # 39; he said.
& # 39; I'd rather people don't have wheat, but if it's not realistic, wheat is stored in it.
& # 39; Same with dairy products, I prefer that people do not use dairy products. But if someone says they like to have Greek yogurt, I leave that in there. & # 39;
What are Don & # 39; s top three movements to get in shape?
Don (photo) shared his top three movements to get in shape
1. LOADED TRANSPORT
A loaded carrying bag is when you hold a kettlebell in one hand and walk a certain distance or time.
Lifting and then carrying a weighted object for some distance challenges your entire body – specifically improving core strength, overall stability, and gripping force.
2. SLED WORK
Sled work involves pushing or pulling a & # 39; sled & # 39; of weights over a certain distance. It develops strength in the gluteal muscles, calves, hamstrings, quads and core.
The exercise also improves your aerobic conditioning (the process by which the heart and lungs are trained to pump blood more efficiently) and anaerobic conditioning (your ability to perform faster than the incoming oxygen can achieve).
3. Skipping rope
Very few exercises burn calories such as jump rope. Even jumping at a very moderate speed can burn 10 to 16 calories per minute.
Skipping rope can also increase bone density even more than taking calcium.
However, there is not so much impact on the joints compared to running, because the impact of each jump is absorbed by both legs.
In addition to better heart health and endurance, the skipping rope also improves how efficiently you breathe.
Don Saladino also has Ryan Reynolds (left) in shape for his role in Deadpool. He also has female clients, including Blake Lively (right)
Recovery plays a crucial role in muscle development and Don said that sleep is most important if you want a body like Wolverine (photo)
Why is sleep so important?
* 98 percent of the human growth hormone of the human body is produced during slow wave sleep.
* So if you don't get a slow wave sleep, undo a good job at the gym.
Source: Don Saladino
But it's not just diets and training that you have to think about if you want a superhero body like that of Hugh Jackman.
Recovery plays a crucial role in muscle development.
& # 39; The most important ingredient for success is sleep, & # 39; said Don.
& # 39; If our sleep is cr * ppy, the best diet and the best training program in the world does not matter. & # 39;
He said he aims for a minimum of seven hours of sleep per night, goes to bed at 9 p.m. and wears blue light-blocking glasses to help him relax at night.
& # 39; I make sure I have my phone & # 39; put it down in the evening so that I am not exposed to that blue light, & said Don.
If our sleep is cr * ppy, the best diet and the best training program in the world doesn't matter
& # 39; I also bought those blue light-blocking glasses that I wear from the moment I get home, a few hours before bedtime, to the bed. & # 39;
Don said he felt much calmer since he started wearing the glasses, and even occasionally falls asleep in front of the TV because he wears them.
& # 39; I take magnesium every day, an hour or two before bedtime, & # 39; Don added.
He also has an infrared sauna three times a week, which he claims to flush his body of toxins.
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