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Ryan Reynolds Workouts, Training and Diet Secrets

Ryan ReynoldsRyan Reynolds is the actor that played Deadpool in X-Men Origins: Wolverine. He will be appearing in his own origins film called Deadpool next year. He was also vampire killer Hannibal King in Blade:Trinity.

Deadpool is a character that appears in several Marvel Comic stories. He is a human mutant, real name Wilson Wade. His superpowers include regenerative healing factor, superhuman strength, stamina, agility, and reflexes. He is also an expert marksman, swordsman and martial artist. In X-Men he often fights with swords for maximum damage. Ryan Reynolds recently told Men’s Fitness Magazine about how he got in shape for the role.

Fitness Training for Deadpool

Ryan Reynolds trains hard for his roles. He says that if you are not training really hard for an action role you really should not be doing it. He trained 5 days per week doing both intensive cardio routines and weight training.

Ryan assures us that getting in shape is 80% diet and 20% exercise, so his workouts, while important, are only 20% of the equation. Looking fantastic is mostly about what you eat and when you eat it, and not about how many hours you spend in the gym each day.


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He is lucky though as he has learned to love his fitness training. Ryan finds the challenge of changing his physique for a new movie role as one of the best things about preparing for a film.

He is not a great fan of running. He says that running is boring and too hard on the body. But that does not stop him from running to improve his fitness and burn more fat. He even ran a marathon for charity in 2008.

Ryan Reynolds Workout for Blade: Trinity

It was when preparing for Blade:Trinity that he really beefed up. Before his preparations he was a slim almost skinny man. He did high volume training to bulk up for the role. Training would be 2 to 3 hours a day for 6 days a week. His training followed this routine:

  • 1000 sit ups
  • Heavy weight lifting, with 8-12 reps per set
  • A different body part would be worked each day: chest day, back day, shoulder day, leg day
  • Arms would be trained every day or every other day to give the biceps and triceps maximum bulk

He admits that the lower abdominals were the hardest muscles for him to build and show because of the lower belly fat that he had. Losing belly fat was a big challenge for him initially. His secret to building his lower abs was to put a dumbbell between his feet and do leg raises while lying on the floor. Ryan Reynolds starred along side Jessica Biel in Blade:Trinity. She also got into an amazing shape for her role.

Ryan Reynold’s Diet

Diet is essential to get fit and build muscle. He would eat 7 small meals a day instead of the traditional 3 large meals. He tells the readers that this is to ensure that your metabolism does not go into starvation mode. Once in starvation mode your metabolism will ensure that your body absorbs maximums calories which increases the chances of putting on fat.


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Ryan Reynolds is a very dedicated actor who works exceptionally hard to build his body for the action roles he plays. It is often this level of determination and perseverance that wins an actor a role in a blockbuster action movie, and Ryan certainly has what it takes. If you want to look as fit and strong as he does be prepared to workout 6 days a week and eat a calorie controlled diet consisting of 7 micro meals each day.

Photo Credit: Tom Sorensen.

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  9 comments for “Ryan Reynolds Workouts, Training and Diet Secrets

  1. Robert
    September 17, 2010 at 8:06 pm

    Great article! I have been wondering though, will there be an article on Will Smith soon? If you look at his resume, he has gotten into great shape for movies such as “Ali”, “I,Robt”, and he was incredibly ripped for “I Am Legend”. I am very interested in knowing how he got in shape for his role in I Am Legend as well as his diet.

  2. MotleyHealth
    September 17, 2010 at 8:19 pm

    Yeah, I think we shall research Will soon. Keep checking back!

  3. Robert
    December 8, 2010 at 7:41 pm

    I noticed in the trailer for Ryan’s new movie, “The Green Lantern”, that he is incredibly ripped and looks as if he has gotten bigger. Do you think you can do a follow up and see what did he do to prepare for his new role as a super hero?

  4. Robert
    December 23, 2010 at 5:09 pm

    Can you tell me what did Ryans diet consist of? I’ve read that he starts his day off with Irish steele cut oatmeal.

    Also, what was his diet and training like for his new role as the Green Lantern?

  5. MotleyHealth
    December 23, 2010 at 5:23 pm

    We shall take a look at this, see what we can find.

  6. MotleyHealth
    December 23, 2010 at 6:58 pm

    This is from sixpacknow.com:

    Breakfast: 2 eggs, some “good” fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce

    Midmorning snack: protein bar

    Lunch: albacore tuna wrap or chicken and salad

    Mid-afternoon snack: protein shake (whey and water), protein bar, or apple and almonds

    Dinner: broiled fish or chicken, brown rice, vegetables, and salad

    Evening Snack: protein shake

    Much of what is there is written in the first person so I assume it was from an interview with him.

    Supplements played a role in his nutrition too;

    I gained a lot more muscle mass when I went on creatine,” says Reynolds. He also took L-glutamine, conjugated linoleic acid (CLA), whey, and a multivitamin.

    I have just been trying to find out why steel cut and not rolled. According to a paper in Pediatrics journal steel cut oats have a lower glycemic value than rolled oats.

    Source: http://pediatrics.aappublications.org/content/103/3/e26.full

    “instant oatmeal” was used for the high-GI meal and “steel cut” oats for the medium-GI meal, both cooked for 15 minutes

    I suspect that the most important part of the diet was a general increased protein intake with several different supplements – and a lot of hard training.

  7. Robert
    December 27, 2010 at 2:24 pm

    Thanks for the update. Can you tell me what are the supplements for that he took (L-glutamine,conjugated linoleic acid (CLA), whey, and a multivitamin. Can you break down what each of these are for?

  8. MotleyHealth
    December 27, 2010 at 2:28 pm

    We do not know what supplements he took, although it may have been mentioned somewhere, so will do some research. However, next year we are planning to provide much more information on nutrition and supplements. Whey, BCAA, glutamine and other supplements will be featured first. In fact, BCAA has been done already.

  9. Robert
    February 2, 2011 at 4:57 pm

    Will there be any further updates regarding the workout regimen Ryan Reynolds used for his role in Green Lantern?

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