Last week, Hollywood’s highest paid actor shared his daily workout routine for the recently released Mile 22, and it’s safe to say the internet went a bit crazy.
Now, we’re not talking Kardashian-levels of breaking the internet. But more bemusement at the gruelling…and particularly unusual…regime Wahlberg sticks to.
Starting his morning at 2:30am with 45 minutes of relaxation, 30 minutes of which are dedicated to prayer time, Mark hits the gym for workout #1 at 3:40am.
A solid 95 minute session takes place. Normally that’d be enough to finish most of us off for the week. Not Mark. He follows this up with another two rounds of exercise throughout the day - 30 minutes of golf, and another 60 minute workout at 4pm.
That’s a lot of burnt calories.
Of course, his dedication to diet matches that of his workout.
4 meals and 3 snacks. Over 5 hours of Mark’s routine is consumed by eating. And before you say you’re jealous, pizza and chocolate are nowhere to be seen.
Taking his recovery seriously, Mark packs in more protein than we can count, helping his muscles recover and grow. Those guns aren’t going to build themselves!
All joking aside, for an athlete with as strenuous of a routine as Mark’s, recovery is essential. Alongside his food intake and cryo chamber recovery, Mark gets his head down for some well-deserved shut eye at 7:30pm.
The reason Mark goes to sleep so early, other than the fact he’s been awake since 2:30am(!) is that sleep is one of the most important elements of building strength in your body.
When you think about it, imagine how hard your body is working when you’re constantly working out, or digesting food. And although eating might not seem like a strenuous activity, your body works really hard to break down all of the good stuff you take in. Which means it’s all the more important to have a great sleep that restores your energy, and supports the rest your muscles need.
A practical example of this is that when you’re getting a good sleep, your body uses insulin effectively. This helps fat cells remove fatty acids and lipids from your blood stream, whilst preventing them from being stored (Shape). Something we’re sure Mark’s keen to avoid.
Also, and this is a big one - scientists have found that poor sleep decreases your body’s ability to use protein. Imagine all of those protein shakes and turkeyballs going to waste!
You can’t get a good night’s sleep on a poor mattress. It’s a fact. The ideal mattress for athletes to get a restorative sleep is one that supports the muscles, promotes spinal alignment, and reduces the amount of movement in your sleep.
Take Sid for example. We combine comfort with support, using a luxury pillow top layer in conjunction with a high-density supporting foam, sitting above an 18cm zoned base layer than keep air circulating.
Plus as an added benefit, when you’re working out all day your body will naturally run a little warm. Sid’s pioneering Graphyx layer conducts heat away from the body into the zoned base layer, resulting in a cooler sleep.