Becky Lynch, "The Man," is celebrated for her fierce in-ring presence and unwavering determination. After becoming a mother, Becky embarked on a remarkable post-pregnancy journey, which offers invaluable insights whether you're a wrestler, a new mom, or simply seeking a healthier lifestyle. This journey was a testament to her dedication, resilience, and strategic approach to fitness and well-being, balancing motherhood with a demanding career.
Becky Lynch's Post-Pregnancy Transformation: A Champion's Journey to Wellness
This wasn't simply about shedding pounds; it was a testament to her dedication, resilience, and strategic approach to fitness and well-being, balancing motherhood with a demanding career. This journey offers invaluable insights, whether you're a wrestler, a new mom, or simply seeking a healthier lifestyle.
The Fitness Formula: High Intensity, Strategic Recovery
Lynch’s fitness routine likely incorporated high-intensity interval training (HIIT) and elements of CrossFit, a demanding regimen that likely included exercises such as burpees, kettlebell swings, and box jumps - movements known to build strength, endurance, and burn significant calories. The incorporation of plyometrics (explosive exercises like jump squats) further enhanced her power and agility, vital for the physical demands of professional wrestling.
Balancing Act: Training and Motherhood
How did she balance this demanding schedule with motherhood? While specific details remain private, her dedication highlights the power of prioritizing personal well-being, even amidst life's complexities.
The Importance of Rest and Recovery
Equally important was the strategic integration of rest and recovery. Adequate rest is crucial for muscle repair and prevents injury and burnout; likely a key element of Lynch’s plan. The focus was on sustainable, gradual progress, avoiding the pitfalls of rapid weight loss.
Read also: Becky G: Beyond Weight Loss
Fueling the Machine: Nutrition for Peak Performance
Complementing her rigorous training, Lynch likely adopted a balanced diet, possibly under the guidance of a nutritionist. Public statements suggest a preference for organic foods, emphasizing whole, unprocessed ingredients. This approach isn't merely aesthetic; it's about optimizing bodily function and energy levels. Organic foods generally boast higher nutrient density and fewer chemical additives, supporting better energy levels and recovery from intense training sessions. The goal wasn't just weight loss; it was optimizing her physical capabilities.
Organic Food
Organic foods generally boast higher nutrient density and fewer chemical additives, supporting better energy levels and recovery from intense training sessions. The goal wasn't just weight loss; it was optimizing her physical capabilities.
Supplements
Did she use supplements? While speculation exists, responsible supplementation always requires professional guidance and should only complement a healthy diet.
The Mental Game: Overcoming Pressure and Cultivating Self-Acceptance
The WWE environment is notoriously demanding, particularly regarding female wrestlers' physical appearances. While specific details about Lynch's personal experiences with body image remain private, the intense scrutiny and pressure to conform to certain aesthetic ideals are undeniable. Her transformation likely involved addressing both physical and mental wellness. It's crucial to acknowledge that maintaining a healthy perspective-one that prioritizes overall well-being over unrealistic beauty standards-is paramount in high-pressure environments like the WWE.
Actionable Steps: Building Your Own Wellness Plan
Inspired by Becky Lynch’s journey, you can create your own healthier lifestyle:
Read also: Diet and Nutrition Care
- Prioritize Whole Foods: Focus on unprocessed foods, limiting processed foods, sugary drinks, and unhealthy fats. Consult a registered dietitian for personalized guidance.
- Incorporate Strength Training: Include exercises like squats, lunges, push-ups, and rows, gradually increasing intensity and complexity.
- Find Activities You Enjoy: Explore various activities to find what motivates you - yoga, swimming, hiking - to make fitness sustainable.
- Prioritize Sleep: Aim for 7-9 hours of quality sleep nightly for muscle recovery and stress management.
- Manage Stress: Employ stress-management techniques like meditation or time in nature. Consider professional help if needed.
WWE Female Wrestlers, Body Image, and Healthy Habits: A Broader Perspective
Becky Lynch's story provides insight into the challenges faced by female WWE wrestlers. The pressures to maintain a specific physique are intense, often impacting mental and physical health.
The Physical and Mental Demands
The physical demands of professional wrestling are immense, requiring incredible strength, stamina, and agility. While fitness is crucial, societal pressures often push wrestlers towards unrealistic beauty standards. This leads to immense stress, internalized beauty standards, and pressure to present a visually appealing character.
A Holistic Approach to Wellness
Lynch’s approach highlights the need for a balanced strategy encompassing physical training, nutrition, and mental well-being. Her story underscores the importance of a holistic approach that prioritizes both physical fitness and mental health.
Actionable Steps for WWE and its Wrestlers
The WWE should proactively support its wrestlers' well-being by:
- Providing access to mental health resources.
- Promoting body positivity and a wider range of body types.
- Offering nutrition education from registered dietitians.
Wrestlers should prioritize:
Read also: Beast Mode: Lynch's Training Secrets
- Regular therapy and self-reflection.
- Focusing on health and functionality rather than solely on appearance.
- Building reliable support systems within the WWE community.
Fans should support wrestlers by celebrating their athleticism and in-ring performance, not just their appearance. Respectful and supportive interactions are essential.
Becky Lynch's Workout Routine: A Detailed Look
It might seem like Becky Lynch has spent her whole life in the gym but the truth is that she failed PE as a teen. She likes to work on her speed and when she prefers to hit the gym with her husband. When she hits the gym she gets some help from celebrity trainer Josh Gallegos. Gallegos normally creates new routines for Lynch to keep things fresh. Lynch normally focuses on hitting exercises that includes arm dumbbell, sled pulls, squats and power cleans.
CrossFit Routines
Lynch performs this CrossFit routine by doing 19 different exercises.
Becky Lynch’s CrossFit routine:
- 10 to 1 Countdown Workout of the day: Do 10 kettlebell swings followed by 10 dumbbell thrusters, then do 9 of each, then 8 etc.
- Burpee box jumps (8 reps)
- Kettlebell swings (8 min)
- Air squats (3 sets)
- Sit-ups (3 sets)
- Push-ups (3 sets)
- Ring rows (3 sets)
- Burpees (3 sets)
- Squat (3 sets, 12 reps)
- Pull-Up (3 sets, 12 reps)
- Press (3 sets, 12 reps)
- Front squats w/ barbell (3 sets, 12 reps)
- Pull-ups (10 reps)
- Push-presses (8 reps)
- Air squats (40 reps)
- Sit-Ups (30 reps)
- Burpees (20 reps)
- Pull-ups (10 reps)
- Finish with 1/4 mile run
Additional Workout Examples
Here are some additional workout examples attributed to Becky Lynch:
- Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses.
- Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups.
- Do 5 rounds of the following: 10 push-ups and 10 pull-ups.
- Start to squat with a barbell, but hold the down position for two minutes (or as long as you can).
- Do 75 to 100 turns of the jump rope, then countdown with sets of 10, 9, 8, etc.
- Wall balls - do squats with a medicine ball about arm’s length from a wall.
- Sumo deadlift high pulls - With feet wider than shoulder-width, squat, push hips back, and grab a fairly heavy barbell using a narrow grip; stand and pull bar up to collarbone, elbows above bar.
Partner Workouts with Seth Rollins
“Becky and I have opposite strengths when it comes to workouts,” Rollins says. “I’m more skill-oriented, so when it comes to gymnastics-like movements or weightlifting, like doing a snatch, I have an advantage. But her engine is on another level. If she has movements that are just go, go, go, she’s going to outrun me every single time.
“I try to keep it as fresh as possible because I’m going on my fifth year training with Seth and my third year with Becky,” says Gallegos. “It’s not just the same mundane thing over and over.
“Sometimes I’ll get a phone call from Becky that’s like, ‘Hey, I can’t make it into a gym today.
“They’re both very competitive, and so now their programming has kind of been morphed into one.
In episode 116 of YouTube’s “Celtic Warrior Workouts,” World Wrestling Entertainment (WWE) Superstar Sheamus travels to Davenport, Iowa, to the Black X Brave Wrestling Academy to meet its owners and fellow grapplers, Seth Rollins and Becky Lynch. In this workout, designed by Rollins’ “Deadboys Fitness” partner Joshy G, Sheamus underwent a circuit that tested his functional fitness acumen.
The first part of this workout was the alternating hanging dumbbell snatch, which Rollins superset with sit-ups. “Pick [the dumbbell] off the ground. Rollins switched hands with the dumbbell on the way back down and repeated the process. The three sets of dumbbell snatches were alternated with sit-ups.
“[The hang squat snatch is] similar to the hang snatches with a dumbbell,” Rollins says. “Bend over, stick our butt back, keep our lats tight, push your knees out a little bit, weight on our heels. Rollins brought the barbell down to his hips and repeated. WWE’s “Architect” impresses with two solid reps of 88.9 kilograms (195 pounds).
“Beginners, please, take it easy on your snatches,” Rollins implores, saying that one should start with a light weight and build on it as they feel more comfortable. He suggested starting with a PVC pipe or broom to perfect form. Lynch opted out of the hang squat snatch, perhaps due to suffering a separated shoulder during her match at SummerSlam in July of 2022.
Studies have shown that circuit training at moderate intensity with short rest times can improve cardiovascular health and increase overall strength. (1) It also allows busy parents like Rollins and Lynch to undertake fast and efficient workouts while maintaining a tight schedule.
Becky Lynch Diet: Fueling the Champion
Becky Lynch follows a strict diet and she tries to only eat organic foods. Her daily diet plan includes a morning cup of coffee, oatmeal, and eggs, and much more. She loves vegetables and she always stays hydrated to stay in her best shape.
Her daily routine includes a morning coffee, egg whites and oatmeal. She enjoys to eat grilled food and she loves her tea. Her favorite cheat-meal is chocolate and pizza and when she hits the road she eats a lot of chicken and oatmeal.
Here is Becky Lynch’s diet:
Breakfast
- Organic coffee
- Bread
- Organic oatmeal
Snack
- Protein shake
- Multivitamin
- Fruits
Lunch
- Organic meat
- Organic feta
Snack
- Protein shake
- Nuts
Dinner
- Beans
- Rice cakes
Cheat Meals
Her favorite cheat-meal is chocolate and pizza and when she hits the road she eats a lot of chicken and oatmeal.
Other dietary facts
Favorite cuisine to eat: Toast.
What are your plans for dinner tonight? To sit in WWE catering and make a beautiful, colorful salad.
Supplements
Becky Lynch uses the following supplements to help fuel her gains:
- Whey protein
- Turmeric
- Probiotics
- Vitamin D
- Magnesium
- Multivitamin
Inspiration from Becky Lynch: Steve Austin's Comeback
"Stone Cold" Steve Austin got ready for his comeback at WrestleMania last year by using an unexpected source: a video featuring WWE star Becky Lynch’s workout routine.
Austin spoke in-depth about his return to the ring on the 100th episode of "Out of Character with Ryan Satin" and revealed that rather than taking bumps on the mat to prepare, he did lots of cardio at home.
In particular, he took inspiration from Celtic Warrior Workouts - a YouTube channel started by WWE star Sheamus - and began repeatedly doing the same routine as Becky Lynch.
"I got on there and watched Edge’s routine, I watched [Bryan Danielson]’s training routine, but the one that really got me was Becky Lynch’s comeback routine," he explained. "So, I did Becky Lynch’s routine over and over and over again, then I invented my own out of that."
Lynch’s ring conditioning workout consists of three rounds of twelve reps of the following exercises: kettlebell swings, burpee box jumps, and alternating dumbbell snatches, plus, riding the assault bike.
Embracing "Brave Change": Lessons from Sheamus and Celtic Warrior Workouts
One of the hardest parts about being an active WWE superstar is staying in ring shape despite the grueling travel schedule and many responsibilities that come with the job. Every single WWE Superstar is a tremendous athlete, regardless of where they are in the overall pecking order, and a superhuman work ethic and focus in the gym are behind every spot or bump a fan sees in the ring.
The bodies fans see on their television screens every week do not just magically appear, but the work that goes into those bodies is not something the public normally gets to see up close.
WWE Superstar Sheamus created a YouTube channel called Celtic Warrior Workouts that gives fans an inside look at what a professional wrestler's workouts are like. This channel doesn't only include variations of his own workouts, either. Sheamus brings a new Superstar or athlete on his channel every week and introduces fans to the different types of workouts they do to stay fit. His goal in the long run is to have viewers embrace what he calls "brave change" -- a willingness to explore and try different things.
In Sheamus' words, "it's just about taking that first step to changing your life."
Working out is a critical part of the process in building up a body that's fit for weekly TV, but diet is an equally difficult challenge.
"Diet is the biggest factor in everything," Sheamus said. "It's the most important thing. You can go to the gym five times a week, but if you're not eating right, then you're really wasting your time."
Being on the road adds an extra layer of difficulty to the dieting challenge. Some WWE Superstars find food on the road, while others like Sheamus bring their own meal prep that they pack each time they head out on the road.