HUNKY Hollywood actor Mark Wahlberg revealed the secrets to his super-fit physique this week.
To get a top muscle-bound bod like the 47-year-old you have to follow a bonkers regime, which he shared with his 10million Instagram followers.
The US star gets up at 2.30am and is always in bed by 7.30pm and his schedule includes time for prayers, work calls and his family.
“I start out with steel oats, blueberries and peanut butter for breakfast,” he said.
“Then I have a protein shake, three turkey burgers, five pieces of sweet potato at about 5.30 in the morning.
(Pic: INSTAGRAM )
“Then at 1pm I have a New York steak with green peppers”
At 8am I have about 10 turkey meatballs. At 10.30am I have a grilled chicken salad with two hard-boiled eggs, olives, avocado, cucumber, tomato, lettuce.
“Then at 1pm I have a New York steak with green peppers. At 3.30pm I have grilled chicken.
“At 5.30/6 I have a beautiful piece of halibut or cod or seabass with some vegetables. And I have a lot of Aquahydrate throughout the day.”
As well as all his healthy eating the TED star schedules in a gym session between 3.40-5.15am, golf at 7.30am and a Cryotherapy ice-chamber recovery session at 9.30am.
He then has various meetings before hitting the gym again at 4pm for an hour. But Mark isn’t the only fitness-crazed celeb out there.
These mega-fit stars also have equally intense routines…
Wolverine star Hugh, 49, hits the gym for three hours a day, except on Sundays. He does 45 minutes of low-intensity cardio and heavy weight training first thing in the morning.
Then, in the afternoon, he does a high-intensity cardio session. He eats, usually, around 4,000-4,500 calories per day unless he is really attempting to “lean up” when he drops down to a 3,500 calorie diet.
He eats around six meals a day – all consisting of protein foods.
He then fasts for 16 hours followed by an eight-hour window for eating, with meals following his workouts.
Zac’s trainer Patrick Murphy says the actor reached 5% body fat after just 12 weeks of training.
Patrick says: “All the greens, all the veggies, all the lean protein and the majority of foods he ate were alive and could spoil fairly quickly.
“If it spoils quickly it’s going to be a healthier product than something with preservatives.”
The trainer also explained that they work out for several hours a day, every day, mixing up the routine.
He adds: “We did a lot of balance and agility training, we did a lot of the heavier lifting and strength training with slow movements and then we also did power training – quick, very controlled movements like power jumps and power lunges and quick twitch movements and jumping.”
Super-honed Blake, 31, lost 61lb in 14 months after the birth of her baby and is in her best shape yet.
Her personal trainer Don Saladino says: “We made sure that she was in the gym four to five days a week. Certain days we worked for an hour and other days they only had 20-30 minutes because she’s on a tough schedule with her kids. Other days, she had to hit it on her own.“
Blake does a complete dynamic warm-up, corrective exercises, and a jump, carry, throw sequence to prepare her body for strength training.
She then does the strength component of her workout: sets of repetitions of three or four exercises and finishes her workout with cardio.
Diet-wise Blake cut out soy and gluten.
She says: “I was still able to have sugar and all of those things. It’s all in moderation.
“You just have a balance of protein, carbs, and vegetables. I was eating rice and sushi.”
The Victoria’s Secret supermodel grew up riding horses, even qualifying for the Junior Olympics, and playing volleyball.
But nowadays the 23-year-old also does boxing classes everyday.
She says: “Boxing has been great for me because it’s like my new sport and it’s something that I can get better at.”
She also works out with a trainer at the Gotham Gym in New York, FaceTiming him when she’s on the road.
He says that her slim legs come from jumping rope and eating healthily – with one “cheat day” a week.
Gemma Atkinson & Gorka Marquez
The soapstar and dancer met on BBC’s Strictly last year and say working out together is the secret to their red-hot relationship.
Gemma, 33, says: “We do the same stuff in the gym, but Gorka obviously lifts a lot heavier than me!
“We push each other in the gym – but he definitely pushes me more.
“It’s good because I have a bike at home, so we can get a workout in there if ever we’re short for time in getting into the gym. The other day Gorka did time on the bike, then into skipping and into burps – I try and keep up with him!”
And Gorka, 28, is responsible for their diet too – cooking everything from scratch.
He says: “I just eat clean fresh foods which some people find boring but for me it’s easy.
“Give me a plate of pasta with olive oil and I like it.”
The Body still looks fabulous at 54. To get her glowing look she admits to waking up at 5am every day and spending 45 minutes focusing on breathing.
She then wakes her body up with a cup of warm water, cider vinegar and lemon before a shake of her alkalizing formula The Super Elixir greens mixed with filtered water.
She then does a yoga class, swims in the ocean or goes for a jog.
A vegan but confessed chocoholic, she snacks on a Nourish Protein Chocolate by Welleco which curbs her cravings.
She sometimes mixes it in a blender with avocado and almond milk. Lunch is a kale salad and she also eats dates, enjoys herbal tea and walnuts. 5pm is her second workout of the day – yoga or the gym.
She adds: “I do a yoga pose that I’ve been told can help with sleep, I lie on the bed with my legs up against a wall for at least 10 minutes in the privacy of my bedroom.”
Davina is known for her workout DVDs, her impressive abs and for cutting sugar out of her diet.
In an effort to make “sensible choices” Davina, 50, keeps to simple “meat-and-two-veg” dinners, cooking everything fresh from scratch and eating a little less, “because as you get older your metabolism slows down”.
She also stays away from too much dairy – but does have full-fat milk in her tea!
She doesn’t drink alcohol and hits the gym most days apart from Sunday.
She has also passed her Level 2 certificate in Fitness Instructing, with the help of LDN Muscle’s PT Academy.
Chloe qualified as a personal trainer and nutritionist a few years back and now advises people on how to get a body like hers.
She says: “Eat clean, single-ingredient foods at every meal – fruit, veg, chicken, fish, lean meat, nuts, avocados, oats, rice and grains.
“Have small portions. Calories are hugely important when it comes to changing your body with diet.
“I count calories but I tell my clients they do not have to track numbers but they do have to be mindful of how much they’re eating.”
Chloe also advises ‘carb cycling’ – having days with low and high-carbohydrate foods to help shed fat while keeping the body strong for some intense training.
She adds: “Monday to Saturday I do 40 minutes cardio at home and 40 minutes weightlifting at the gym. Sunday’s a rest day.”