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How he built the boxing muscle



In addition to some of Hollywood's most successful films, there is another common denominator between Zac Efron, Tom Hardy and Jake Gyllenhaal – they all used body weight exercises and home workouts to create a body to remember years after their lead role .

We literally turned him into a beast.

One of Gyllenhaal's most famous (and frankly intimidating) roles was the portrayal of boxer Billy Hope in the coarse-grained sports film from 201

5 Southpaw . Even before the film was released the main reaction to Southpaws advertising run was shock, awe, and unbelief – almost all in response to the unveiling of Gyllenhaal's amazing new body shape. It was the direct result of the then 34-year-old actor, who built a full 6 kg of muscle for the role of Hope, a talented but restless young boxer.

"We literally turned him into a beast. Jake, my god, he's a very electric, powerful fighter in this film," said Southpaw director Antoine Fuqua in an interview with Deadline . "He is so committed and gives his heart. The word is victim."

Fuqua claimed that Gyllenhaal had trained six hours a day for six months. He woke up, went through 1000 sit-ups, ran eight miles, and then started a tough workout routine with jumping (which he said "shit"), boxing, and weight training.

To close the day, Gyllenhaal would repeat another 1000 sit-ups before bed. He would also regularly flip a 160 kg tire and hit it with a 10 kg sledgehammer. That's impressive, of course, but as his previous role as Lou Bloom in Nightcrawler saw him lose 14 kg, his Southpaw transformation was like an afterlife effort.

None of this means that you should train like this, or, hell, that even Gyllenhaal would train that. There are smarter and better ways to build the same muscle and lose body fat, says Ebenezer Samuel, director of MH Fitness, CSCS. "Gyllenhaal's boxing routine is not one that he (or anyone) could (or would like to) keep after a movie," says Samuel.

You'd better train 5 or 6 days a week w A day of active recovery, says Samuel. "This way you stay healthier," says Samuel, "and you have more opportunity to relax between sessions." Not sure which workouts to start with? You can get these 10 up and running.


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