Want to Look Like Marky Mark? Here’s How, Via F45 Training
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Real talk: when it comes to his workouts, is Mark Wahlberg ever not in beast mode? Whether he’s bulking up for a new role in a movie or just getting shredded for the hell of it – and prominently displaying his six-pack on social media, he’s the epitome of fitness goals.
When Wahlberg started attributing his impressive physique to F45 Training, gym-goers across the world naturally became intrigued. After all, if a guy can be in the best shape of his life at age 50, F45 must be doing something right. By the way, Wahlberg’s not just a proud member singing F45’s praises on Instagram: in 2019, he also reportedly invested $450 million into F45 to have a minority stake. Clearly, this is a fitness approach he believes in.
What Is F45?
So, what is F45? The “F” stands for functional, and it’s fitting given that the workouts combine full-body strength training exercises (like weighted squats) with cardio intervals (like biking and rowing). The 45 refers to the length of the workouts. (And by the way, Wahlberg isn’t the only celeb on board: Mario Lopez and J Balvin have both joined the Australian-born gym franchise as well.)
Look, not all of Wahlberg’s workout regimen is realistic for the common man. He admitted on Instagram that he typically hits the gym by 3:40 a.m. And that’s just his first bout of exercise — he’ll squeeze another workout in at 4 p.m. But F45 is appropriate for all ages and skills, no matter how in (or out of) shape you are.
“Mark was very fond of the fact that F45 appeals to all fitness levels, further creating inclusion for all and an incredibly warm and welcoming environment,” says Rick Broady, studio owner at the Medford F45 in Wahlberg’s home state of Massachusetts. “And he loved the fact that F45 could deliver everything you need in a workout program in just 45 minutes.”
No matter where you’re at in your fitness journey, it’s never too late to start working toward that Marky Mark physique. Here’s why — and how — F45 can help get you there.
“F45 specializes in unique high-intensity group workouts that are fast, fun, and scientifically proven to promote rapid body transformation for its members,” says Broady. “The program has the perfect balance of strength, conditioning, and hybrid workouts so you get everything you need at one place.”
There are many factors that set F45 apart:
“We take the time to understand what each individual person’s goals are and then we develop a program specifically for them, including a full-body scan and nutritional guidance where appropriate,” explains Broady. “These goals are shared with our team of trainers (who we call coaches) so that every trainer knows our members’ goals.”
Not only that, but you’ll get more one-on-one attention than you’d typically get in a workout class. This is because workouts are done in small group settings and there’s not only one but two certified personal trainers there to coach you through the moves, check your form, and offer up possible modifications.
You’ll Never Do the Same Workout
It’s no secret that doing the same routines over and over gets boring after a while — not to mention, you’re bound to hit a fitness plateau. Fortunately, F45 trainers are always adding to their index of more than 4,000 workouts, and since they’re never repeated, you’ll always be challenging your body in new ways.
“One of the great things about F45’s program is that it is designed in such a way that each day complements the previous day, so for people who want to work out every day, they can do so without being concerned of overdoing it,” adds Broady.
The F45 Challenge Can Help With Nutrition, Too
Whether you’re looking to lose weight, bulk up, or just improve your overall body composition, the reality is that you can’t get there with exercise alone — diet plays an important role, too. That’s where the F45 Challenge comes in. This 45-day challenge is run several times a year and broken up into four phases, each with a unique learning focus to help you build a foundation of nutritional knowledge. The challenge provides access to weekly meal plans and a library of thousands of recipes, as well as other educational content to help you meet your goals.
It’s Appropriate for All Ages
Take a look around at any F45 gym and you’re likely to see people in their 20s, 30s, 40s, and beyond. Part of this is due to the fact that all aspects of the workout, from pushing a weighted sled to slamming a med ball down on the turf, can be done at your own pace and intensity.
Broady, who’s 62, says F45 has allowed him to push himself to levels he never thought he could reach at his age.
“I have worked out my whole life but I feel better now than I did in my twenties,” he says.
It’s an Inclusive Community
Some people find that working out with others is super motivating. And Broady says that F45 takes that to a whole new level.
“There is no competition to keep up with others,” he explains. “It’s just a community of supportive members and coaches who genuinely care and love what they do.”
It’s Safe — Even if You’re Recovering From an Injury
Wahlberg had his fair share of injuries from his bodybuilding days, but that’s another reason why F45 works so well for him.
“F45 is very proactive when it comes to helping its members avoid injuries as well as making sure members who have an existing injury or limitation are coached properly,” says Broady.
When you join, and at the start of every class, you’ll be asked to share any injuries, limitations, or pre-existing conditions — that way, the coaches can modify an exercise so you still work the same muscle or joint safely.
Google “F45 before and after” and you’ll find a slew of inspiring transformation stories. But what’s most appealing about F45 is that the workouts are practical for nearly anyone, both in terms of the time commitment and the intensity. The mentality here? “Work smarter, not harder.”
“When I was younger I would work out for up to two hours every time I went to the gym and my results were mixed depending upon what was going on in my life,” says Broady. “F45 showed me that in just 45 minutes you can truly get a great full-body workout and have fun doing it.”
Mark’s Favorite Moves
Wahlberg was recently spotted working out at the Medford, MA F45 location while he was visiting Boston for his 50th birthday. According to Broady, Wahlberg typically stops into the F45 studios on Tuesdays and Thursdays because those are the days that they do resistance workouts.
He’s also reportedly a big fan of compound exercises — any moves that work multiple muscles at the same time. (Think: deadlifts, squats, bent-over rows, bench presses, and pushups.) As for his favorite exercise, Broady says he seems to be all about the pull-ups lately. In fact, whenever he stops by the studio for a workout, he’s been known to encourage other F45 members while they do them. (And if that’s not motivating, we don’t know what is.)
In conjunction with his F45 workouts, Wahlberg has been vocal about using blood flow resistance training (BFR), which involves wrapping the limbs with pneumatic cuffs before strength training. (His preferred brand is the B Strong). The BFR band is inflated to a specific pressure and placed at a strategic spot (often between the biceps and the deltoids), which partially limits blood flow, thus causing a concentration of blood lactate and triggering the release of more muscle growth hormones. But it’s also more efficient: you can use lighter weights with BFR and bring your muscles to fatigue in even less time.
How to Access F45
Currently, F45 has about 1,555 studios and 2,801 franchises across 63 countries — and it’s growing at a rapid-fire pace. The odds are that if there isn’t an F45 gym near you, there will be in the near future. And according to Broady, stopping in to try one of the workouts for yourself is the best way to experience what it’s all about.
In terms of pricing, there isn’t a set price across the board. This will vary depending on your location, so you can contact the studio closest to you to determine pricing in your area.
“It’s the best way to see if F45 is a good fit for you,” he says. “During the trial, you will have your personal consultation with a trainer and have a program developed based upon your goals. If your goal is to get in shape like Mark, we can develop a program for you that gets you there.”
And who knows? You just might see Wahlberg cranking out some pull-ups while you’re there — after all, the actor has been known to pop into studios around the country to stay in shape while traveling for whatever project he’s working on.
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