The world of fitness transformations is often filled with awe-inspiring stories of dedication and hard work. Two such examples that have captured widespread attention are James McAvoy's transformation for his role as "The Beast" and MrBeast's recent weight loss journey. This article delves into the details of these programs, providing insights into the diet, exercise, and lifestyle changes that contribute to successful body transformations.
James McAvoy’s Transformation into The Beast
James McAvoy's dramatic evolution into The Beast for the movies Split and Glass is shocking. To prepare for his role, McAvoy packed on about 16 pounds of muscle mass in nearly four months. This required spending lots of time in the gym with trainer Magnus Lygdback. A good training program only goes so far without the proper diet, and McAvoy followed a well-balanced approach, which Lygdback shared with Men's Health.
The Beast Diet: Fueling Muscle Growth
To bulk up, McAvoy counted macronutrients to ensure he consumed enough of each nutrient. The star ate every three hours and generally hit the gym two hours after a meal or snack. Another meal was consumed immediately post-training.
- Breakfast: The actor began each day with a hearty breakfast consisting of four eggs, sweet potatoes, and turkey bacon. "Eat the whole egg," says Lygdback. "There's a lot of nutrients in the yolk." A 2015 study showed that eating even three eggs a day was okay in people who already had coronary artery disease.
- Snacks: McAvoy ate more protein, like turkey meatballs.
- Lunch: Lunch normally consisted of lamb, beef, carbs, fats, and veggies.
- Dinner: Dinner included veggies, protein, carbs, and fat.
Portion Control: The Fist-Sized Guide
McAvoy rigorously counted macros, but that process can be tedious. Instead, use your fist to determine portion sizes rather than weighing food and tracking.
To adapt McAvoy's diet plan, start by eating three to four eggs in the morning. Choose a fist-sized portion of protein for snacks. Lunch and dinner should include a fist-sized portion of protein, another fist-sized portion of fat, and two-fist sized portions of vegetables. "This diet is approachable for everyone because you get to pick your protein, your carbohydrates, and your fat," Lygdback says.
Read also: The MrBeast Weight Loss Transformation
MrBeast Weight Loss: A Journey of Dedication
MrBeast, a YouTube sensation known for his philanthropic stunts and challenges, unveiled his transformation, leaving longtime fans and new followers surprised. It's not just the noticeable physical changes; his words about the transformation have also caught the attention of many.
The MrBeast Transformation: Consistency is Key
Looking into the Mr Beast before and after photos, it's clear this wasn't just a brief stint. He committed to a journey that took several months. As he mentions, it took ten months for him to get to where he was in the photo.
The Regimen: Workout Routine
Weightlifting has been instrumental in many "before and after" stories, and the Mr Beast weight loss journey is no different.
The importance of daily movement, whether performing tasks or ensuring a certain number of daily steps are achieved, can't be understated. The target of 12,500 steps MrBeast mentioned he was consistent with would've contributed massively to not only the physical MrBeast transformation but also his health. Walking and daily movement play a huge role in life quality and length.
If, like MrBeast, you want to stay moving for better health and fitness and want a daily step goal, then you need to figure out how much to aim for. The best way to work this out is by taking your average steps for the past two to three weeks and then aiming for about 2,000 to 2,500 more.
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Diet: Nutrition for Transformation
The MrBeast weight loss journey was only possible by being mindful of nutrition. Nutrition plays a major role when it comes to achieving your fitness goals, e.g. by ensuring your body receives the necessary amount of protein for muscle growth, being consistent with a caloric deficit for weight loss, and even hydration for all-around health.
Furthermore, you can determine your protein goal by aiming for 0.7-1 grams per pound of body weight or a gram per centimetre of height.
Lastly, on the MrBeast workout and transformation front, hydration plays a key role.
Sleep: The Unsung Hero
Often, when delving into fitness transformations like the Mr Beast weight loss journey, you may have noticed by now that the two areas that'll grab the majority of attention are nutrition and training. However, whilst these two areas are undoubtedly important, sleep is the unsung hero.
Sleep will determine the ease of how you find muscle growth, weight loss and recovery, as it plays a massive role in hunger and stress hormones, which play significant roles in weight management.
Read also: Beef jerky: A high-protein option for shedding pounds?
The MrBeast transformation, like many others, isn't just about the workouts and meals; it's about the sleep and rest, too.
A few tips to improve your sleep and get the recommended 7-9 hours is by enhancing your bedtime routine, e.g:
- Prepare to wind down an hour or two before bed.
- Prioritise relaxing sounds over upbeat and energetic music/movies.
- Avoid alcohol and large meals.
- Put your devices on night shift and night filter (darker colours and orange tint).
- Engage in relaxing and calmer activities that don't include looking at a screen.
Trainer: Expertise for Consistency and Accountability
The role of a trainer in the MrBeast fitness journey can't be ignored. A good trainer not only provides exercise routines and nutrition guidance tailored to individual needs but also offers you accountability that'll make the difference.
Bodybuilding for Women: Debunking Myths with Body Beast
Many women avoid the weight room, fearing a "bodybuilder" physique. However, a proper lifting regime can be beneficial. Body Beast is designed to promote muscle growth with limited cardio. That doesn’t mean you won’t burn calories or reduce your body fat.
Weightlifting and Aging
As you age, you lose muscle mass. Through weight lifting, you can help offset this and increase your bone density. Women who lift weights during their teen and young adult years benefit as adults. Stronger muscles and denser bones make walking up stairs, carrying the groceries, and lifting your children easier. Weight training also has a positive effect on disease control and prevention.
Will Women Bulk Up?
Women simply don’t have enough testosterone to build bulk like men do. If you’re worried about bulking, focus on how many calories you’re eating. That includes calories from protein. Contrary to another fitness myth, excess dietary protein is stored as fat.
Gaining Lean Muscle
While BB is structured to help you gain lean muscle, whether this means that you ultimately gain or lose weight is reflected in your diet. Increased muscle mass speeds up your metabolism. If you don’t overeat you’ll burn body fat like butter. If you want to get huge, you’ll need to eat and eat to support your new muscle.
Training Schedules
There are two different Beast training schedules: Huge and Lean, both of which come in the Body Beast kit. If you are solely focused on getting big, follow the Huge Beast schedule. It focuses on building muscle with heavy weights and little cardio.
Testosterone and Women
A woman’s body produces testosterone, just not at the level of a man’s. Testosterone strengthens the libido, provides a sense of well-being, and improves muscle tone. The training in Body Beast increases your testosterone levels so that you benefit from all of the above.
Caloric Intake
If you don’t want to gain mass, use a caloric calculator from a different Beachbody program: P90X, P90X2, INSANITY, THE ASYLUM, TurboFire, etc. After you’ve calculated your caloric content, use the portions and recipes in the Body Beast guidebook. The Beachbody Extreme nutritional supplements will also work in your favor as long as you time them correctly. If you’re looking to be a Huge Beast, stick with the Body Beast guidebook and supplements.
Supplements: Boosting Performance
If you want to gain muscle and get big, it helps to add a little something extra to your diet. Body Beast offers four supplements to help boost your performance, your recovery, and your results: Fuel Shot, Hardcore Base Shake, M.A.X. Creatine, and Super Suma.
Fuel Shot and Hardcore Base Shake contain a mixture of protein and electrolytes as well as carbohydrates to restore glycogen. If you are following a nutrition guide from another program, you probably won’t need to supplement with these unless you’re trying to gain mass or you’re a vegetarian.
M.A.X. Creatine isn’t necessary for women looking to lose weight, but it is a great supplement if you want to increase your strength gains for short burst and explosive activities.
Suma, also known as Brazilian ginseng, is an adaptogen that, according to the Tropical Plant Database, “increases the body’s resistance to adverse influences.” It also normalizes the cardiovascular system, the central nervous system, and acts as an immunostimulant. If you’re a competitive athlete, suma may be on your banned substance list, so please check with your governing body before taking this supplement.
Body Beast Workouts
Body Beast has cracked the code for how to get the lean, chiseled physique you want. It’s the pro’s program to burn fat, carve lean defined muscle, and transform your body for jaw-dropping results.
- Build: Chest/Tris: Focus on the muscles of your chest and triceps, a combination of Super, Giant, and Single Sets create strength and definition.
- Build: Shoulders: Focus on creating stunning deltoids.
- Build: Legs: Shed fat, build muscle, and tone up. Focus on building powerful quads, hamstrings, calves, and glutes.
- Build: Back/Bis: Create more defined lats, traps, rhomboids, and biceps for a sexy and defined backside. Get ready to pull and curl.
- Bulk: Chest: Use Super Sets, Force Sets, Progressive Sets, Combo Sets, and Multi-Sets with an increase in resistance to help define your pecs. Different angles and exercises hit different fibers of the fan-shaped muscle. The addition of Progressive Sets really focuses on muscular hypertrophy.
- Bulk: Back: Uses Super Sets and Force Sets with an increase in resistance to create a well defined back. The addition of Force Sets creates a focus on hypertrophy.
- Bulk: Legs: Progressive Sets, Force Sets, and Super Sets help your legs burn fat while significantly cutting and defining the muscles.
- Bulk: Shoulders: Super Sets and Progressive Sets focus more on the posterior delt (or back of the shoulder), creating an even more 3-D appearance. Added weight and lower reps help pronounce the hypertrophy effect.
- Bulk: Arms: Focused training with Progressive Sets, Force Sets, and Super Sets to create ripped biceps and triceps.
- Beast: Abs: A strong core not only helps you lift heavier weight safely, it helps improve your posture too.
- Beast: Cardio: This new-school, performance-oriented, cardio workout not only helps cut you up, but increases your ability to shred more fat and get more defined.
- Beast: Total Body: A circuit routine for your entire body. Good to have when reality sets in and you need to (gulp) miss a workout day…or two.
- Rock-a-Bye Beast: Bedtime Stretch: Get ready for bed and help prevent the onset of soreness with this calming 5 minute stretch routine.
- Lucky 7: Compound movements are one of the most efficient and effective ways to shred your entire body.