In the action series “REACHER” help Alan Ritchson As the title hero, his intimidating size of 1.91 meters and enormous strength to defeat the bad guys. “”Business Insider“Ritchson asked how he built his impressive physique for the role. His answer was half a joke:” You have to eat constantly – pizza, cookies and millions of push -ups. ” Maria Sten, his co-star in the series, who plays in the Frances Neagley series, added: “A lot of beef from the can!”
Daily routine
Last year, Ritchson revealed the magazine “Men’s Health” that he consumes 4,000 calories every day and completed 30-minute training sessions five times a week, which mainly consist of exercises for the upper body on the cable pull. This intensive nutrition and training routine shows how seriously he takes his role and what effort he does to stay in shape. But it is also necessary to make a lot of consequence: “If I stop training for a short time, which I am still doing for a short time, it would take about three weeks before I punch myself,” says the action star “Men’s Health”. He weighs between 109 and 111 kilograms during the shoot.
Calorie surplus for muscle building
To build muscle, a calorie surplus is necessary. This means that more energy is absorbed than consumed. While it seems contradictory to eat cookies to build muscle, the calorie surplus helps to provide the required energy. More food often leads to more fat. For this reason, bodybuilders initially increase in weight and then reduce the fat by “shredding” or “cutting” to clear the muscles, reports “Business Insider”.
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In order to keep fit before filming, Ritchson mainly does three exercises:
- Low Cable Flys:Stand in the failure with a straight upper body between the cables. Keep elbows and wrists slightly bent. Grip the lower cable handles and position your arms on the side. Give your hands together at the chest height and then lower your arms again.
- Shoulder press:In the same stand as with the low cable flys, but with a higher arm position: palms point to each other at facial height. Open your arms on the side and press it up until they get together over their heads.
- Rowing:Set the cable train at facial height. Stand in front of it, grab the handles and lean your face back slightly. With bent knees, the arms pull backwards in a rowing movement.
In summary, it can be said that Alan Ritchson’s impressive physique in “Reacher” is the result of a carefully well thought -out combination of intensive nutrition and targeted training. This discipline and devotion are necessary to achieve such a physical transformation that is not only convincing for the role, but is also an impressive example of fitness and body control.
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