Da Rulk: Trainer who’s worked with Chris Hemsworth shares diet and exercise secrets he swears by

The trainer behind Chris Hemsworth’s shredded Thor body has shared the diet and training secrets behind his own ripped physique, and the specific training method that makes you look like a superhero.

Joseph Sakoda – also known as Yes Rulk – has made it his life mission to transform the bodies of both the armed forces and celebrities and help first responders perform at their best in their critical work.

“My specific style of training is called Raw Functional Training (RFT),” Da Rulk told FEMAIL.

“It’s designed to focus on body weight movements to improve mobility and increase functional strength.”

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The trainer behind Chris Hemsworth’s shredded Thor body has shared the diet and exercise secrets behind his own ripped physique (Da Rulk pictured)

Joseph Sakoda - aka Da Rulk - has made it his life mission to transform the bodies of both the armed forces and celebrities (training shown)

Joseph Sakoda – aka Da Rulk – has made it his life mission to transform the bodies of both the armed forces and celebrities (training shown)

DA RULK . SPECIFIC TRAINING METHOD

Typical Raw Functional Training Moves

* Bear crawls forward, backward and sideways.

* Sit through.

* Leg switches.

* Squats and lunges.

* Walking boards.

* Bicycle crunches

* V sits.

A typical rough functional training set includes an intense workout that does not require any equipment.

You might find yourself doing everything from front, back, and side bear crawls to “sit throughs” where you slide each leg on all fours over the other.

“You’ll often see people doing Raw Functional Training crawling on all fours, like a bear or a baby,” Da Rulk said.

This is because crawling is a fundamental movement pattern.

“Babies crawl to get strong enough to sit up, sit to stand, stand to walk.”

Da Rulk – who is from California but lives in Sydney – is also a fan of ‘switches’, a dynamic bodyweight movement designed to improve agility and speed of movement through rotating leg switches.

Every complex move is reduced to the basics, worked on and then strategically advanced for fitness gain.

“In my day job, you might find me training the elite military and firefighters, or I’m training athletes who are injured and on a recovery program, or I want to prepare as best I can for an upcoming event,” said Da Rulk. .

Also, I help celebrities to prepare for upcoming movies, my weekly schedule never looks the same.

“It all comes down to who the client is, the style and intensity of the training will always change.”

Da Rulk likes to follow a style of training called Raw Functional Training, which relies on the human body to get stronger (pictured side by side through movement)

Da Rulk likes to follow a style of training called Raw Functional Training, which relies on the human body to get stronger (pictured side by side through movement)

Every complex move is reduced to the basics, worked on and then strategically advanced for fitness improvements (Da Rulk pictured while training)

Every complex move is reduced to the basics, worked on and then strategically advanced for fitness improvements (Da Rulk pictured while training)

DA RULK . PERSONAL TRAINING

Both his clients and Da Rulk himself follow the Raw Functional Training approach to sports.

But the trainer said people of any fitness can see benefits from it.

“I don’t really have a typical week of training because I’m a head coach in my day job,” explains Da Rulk.

“But all I do is a full body workout. The training is designed in such a way that you target multiple muscle groups, and you continue to burn calories long after the training is finished.’

Weight loss and muscle tone are not the only benefits customers can enjoy.

RFT significantly improves movement patterns, coordination, mobility, agility and balance.

“It increases muscle strength, especially in the core,” Da Rulk said. “Functional training isn’t just cosmetic, it changes how your body moves.”

Da Rulk (pictured with Chris Hemsworth) works with celebrities when they have upcoming roles, as well as armed forces and firefighters

Da Rulk (pictured with Chris Hemsworth) works with celebrities when they have upcoming roles, as well as armed forces and firefighters

Da Rulk (pictured with Chris Hemsworth) works with celebrities when they have upcoming roles, as well as armed forces and firefighters

Da Rulk (pictured) starts every day with coffee and oatmeal, then mainly follows a Paleo approach that avoids white carbohydrates like rice and bread

Da Rulk (pictured) starts every day with coffee and oatmeal, then mainly follows a Paleo approach that avoids white carbohydrates like rice and bread

DAILY DIET OF DA RULK

Da Rulk’s typical day on a plate

FIRST: Coffee.

BREAKFAST: Oatmeal.

MIDDLE MORNING: Protein bar or small salad.

LUNCH: Grilled chicken or fish with salad.

SUPPER: Red meat, chicken or fish with salad or vegetables.

A body like Da Rulk’s doesn’t come without a lot of healthy calories, and the PT usually eats four meals a day to look and feel his best.

“I like good food and don’t follow any specific rules,” he said.

‘Balance is the key word. I generally avoid high carb foods like rice and bread purely because of how I feel after eating them.

My diet is more Paleo based to be honest. Lots of proteins, green leafy vegetables and healthy fats.’

A typical day on the PT’s plate starts with oatmeal, which is “easy, filling, and nutritious.”

“I always have my first morning coffee with breakfast,” Da Rulk said.

‘For snacks or brunch, I have a protein bar or a small salad.

“Something quick and easy that I know will get me through lunch.”

Lunch is more varied and depends on how much time Da Rulk has.

“I like to feed my body with healthy fats and proteins like grilled chicken or fish,” he said.

“Salads are also a quick and easy option to throw into the mix.”

Dinner usually consists of red meat, chicken or fish with salad or vegetables: ‘Something that is easy and quick to make is central here,’ he said.

Dinner usually consists of red meat, chicken or fish with salad or vegetables:

Dinner usually consists of red meat, chicken or fish with salad or vegetables:

Dinner usually consists of red meat, chicken or fish with salad or vegetables: “Something easy and quick to make is key here,” said Da Rulk (pictured)

Some of Da Rulk’s clients — including Chris Hemsworth who trained for the role of Thor — have had up to eight 450-calorie meals a day during his training program.

Finally, Da Rulk shared the mantra he lives by, which is that you can always “can” more than you think you can:

“I believe everything starts with our way of thinking,” he said.

‘A positive mind produces positive results. It is people who create boundaries, not situations. I believe you have to go beyond what you think is possible.’

For more information about Da Rulk you can follow him on Instagram here.

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