Vin Diesel workout: nutrition and exercise to maintain figure

Hello!
I know that many people go to the gym and are interested in Vin Diesel’s training. Let's talk about him, about his principles of training to create a perfect body, his lifestyle. The more you learn about Vin Diesel, the more interesting it is to understand: does he achieve perfection by training his body to faithfully embody the image of the heroes of blockbusters and action films in which he stars, or is this his way and rules of life, and is he always like this?
And the answer to these questions can be immediately found in the history of his childhood and youth. After all, already at the age of 17, Vin realized that in this world you need to be able to be yourself. And he began to make himself.

Witnesses note that during his school years, Mark Sinclair Vincent, and that was his name from birth, did not have an athletic physique. And he needed strength training and gaining muscle mass, as he himself says, to “improve his professional qualities.” After all, he worked as a bouncer in a New York nightclub for ten years. And that means something.

Vin Diesel's rules of life

REFERENCE. Originally from New York, born July 18, 1967, 182 cm tall, weight ranges from 95 kg to 105 kg when necessary.

Now it is clear that Vin consciously built his program of life, training, nutrition, starting from the practice of existence, that is, from the circumstances. Step by step, I developed my own technique in city gyms with who knows what kind of equipment, or even just a barbell and a bench.

In his stories about himself, there are answers to all the questions about how to become the same powerful, pumped up, sculpted strongman, a lump. He goes forward, intuitively feels for the right turn and is very responsive to the demands of time.

So, at a certain stage, Vin combines yoga and Pilates with strength exercises, which add flexibility, lightness and plasticity to his massive body.

Youth

It is a well-known fact that the actor had a thin figure. During his school years he was nicknamed "Worm". At seventeen, Vincent worked as a bouncer at a famous nightclub. After 10 years of such work, the actor began to be called Vin Diesel. Wine in full name, Diesel for an inexhaustible source of energy.

Mark Sinclair Vincent (Vin Diesel)

https://youtu.be/hu4LJmUzyjA

Workout

The actor devotes three days a week to the gym for strength training, two days for cardio training (running and swimming), and rest is interspersed with yoga and Pilates. He works with each muscle separately, loading it with strength exercises in two sets, or even three, dividing classes by day of the week.

On Mondays, for example, Diesel works on the muscles of the chest and shoulders, on Wednesdays on the back muscles, on Fridays on the muscles of the legs and arms.

His training program is built on basic exercises, supplemented by so-called circuit training, and strengthened by the positions of the Cross Fit system, as his coach says. By the way, Vin doesn’t hide it.

Videos on the Internet on many sites present comprehensive lessons on Vin Diesel. Any novice athlete can take them as a basis, achieve and realize their dream: to have muscle definition like our hero.

Set of exercises

To stay in good shape for leading action roles, as well as increase stamina and body strength, Vin Diesel has to combine strength training, cardio training and a balanced diet plan . This is his main feature. Visiting the gym should be at least 3 times a week . In one workout you need to pump up opposite muscle groups , for example: biceps/triceps, chest/back, quadriceps/hamstrings. It is necessary to pay more attention to basic exercises and reduce the number of repetitions. Repetition intervals can be 10-12. Be sure to include 30 minutes of cardio exercise in your program, and at the end of your strength training, use a bike or treadmill to restore your breathing.

Set of exercises:

Monday. Chest/Back. Bent-over barbell row, 3 sets (10-12 reps); Wide grip pull-ups, 4 sets; Bench press, 4 sets (6-8 reps); Deadlift, 3 sets (6-8 reps); Incline dumbbell press, 3 sets (6-8 reps).
Wednesday. Triceps/Biceps. French bench press, 3 sets (10-12 reps); Close-grip barbell press, 4 sets (6-8 reps); Arm extension on a block, 3 sets (10-12 repetitions); Concentrated arm curls, 3 sets (10-12 reps); Barbell biceps curl, 4 sets (6-8 reps); Scott Bench Curl, 3 sets (10-12 reps).
Friday. Quadriceps/Biceps hamstrings. Deadlift, 3 sets (10-12 reps). Squats with dumbbells, 4 sets (6-8 reps). Calf raises with a barbell on your knees, 3 sets (10-12 reps). Raising the barbell to the chest in front of you, 3 sets (10-12 repetitions). Military press, 4 sets (6-8 reps). Bent-over dumbbell raises, 3 sets (10-12 reps).

Diet

Following the principles of training, and therefore life, developed over the years, the actor eats pure bio-products that contain protein, medium-glycemic carbohydrates and are low in fat.

Together with strength exercises, portions are designed for six to eight meals per day, 350-500 calories each.

The following products predominate in Wine’s diet:

chicken breast (180 g per day);
lean beef (500 g per week);
egg (2-6 daily);
baked potatoes;
sea fish (300 g daily);
fresh vegetables;
fruits.

Nutrition

Vin Diesel's body fat percentage is about 20, which means his abs aren't perfect, but he definitely needs them. We looked in more detail about the fat content in the human body here
Eat 300-400 calories more than your norm.
Vegetables, fruits and fiber help to better absorb the calories received, which accordingly leads to a reduction in their deposition into fat, so these products should be consumed as much as possible.
Increased amount of protein in the diet - about 3g per kg of weight.
Divide food into small portions and eat 5-6 times a day.

Vina Diesel's diet is quite high in calories , but if the actor needs to get in shape before a film, he should go on a high-protein diet . The purpose of this diet is to provide “depiction” of muscles. As a result, Wine's weight is reduced by 2-3 kg. Menu for an athletic figure from Vin Diesel: Breakfast: 5 boiled eggs, some rice, 2 tomatoes. Afternoon snack: a sandwich of toast and a piece of cheese, 2 boiled eggs. Lunch: 300 grams of boiled (or grilled without fat) meat, cabbage and herb salad. Dinner: 300 grams of boiled meat, green salad.

This was discussed in the following articles:

What you need and healthier to eat for breakfast;
Chemistry in food;
Diets in bodybuilding;
Low calorie diet;

SUPERSET 4: HANDS 1

Isodynamic biceps lift

Take dumbbells in your hands, stand straight, slightly bend your knees. Turn your palms towards you and bend your elbows to a right angle (A). Leave your left hand in place and lower your right (B). Return to the starting position and repeat with the other hand - you get 1 repetition. Do 8-12 repetitions and immediately move on to the next exercise.

Isodynamic triceps extensions

Raise the dumbbells above your head and bend your elbows as shown in photo A. Straighten your right arm (B), return to position A and repeat with the other arm - this will be 1 repetition. Do 8-12 repetitions.

Men's magazine writes:

“Yes, Diesel’s career and success are due to his physical fitness. But is this shape a typical Hollywood dummy, artificially and temporarily created, and, moreover, turned the right side to the camera lens?

Oops! We finally admitted that in Hollywood there are typical dummies, artificially and temporarily created, and also turned correctly.

But Vin Diesel is not like that. He is “strong, but not perfect” - the image of a Fast and Furious auto mechanic should be like that, similar to a chemist and an alcoholic.

“His muscles don’t deflate after the final day of shooting. Diesel's form was not built under the strict guidance of a celebrity coach. He made himself, and it was not an easy path."

“I was trying to break into acting,” recalls Vin Diesel, “and that required money.” Back then, in New York in 1980, this meant daily training in smelly gyms and working as a bouncer in one of the nightclubs. “I looked impressive,” admits Vin Diesel, “on the street this often helped me.”

To work as a security guard, it is not enough to have an impressive appearance; you also need to master the art of police martial arts - not the art of scoring points, as in combat sports, and not the art of removing a sentry, as in military combats, but the art of twisting without serious bodily harm - such as judo or sambo.

“Vin Diesel is a fan of the old school of bodybuilding, that’s where he started. Today, time-tested techniques help him maintain the level of muscle mass required for a particular role. Over time, he added running loads to his martial arts regimen and as a result he got a body that had everything in order both in size and in relief.”

Oops! Worked as a security guard, and then over time added martial arts for new roles? Expanding the boundaries of the motor fund is good.

“When I was young, I was just trying to become bigger than everyone else,” grins the big guy. “Today I pay more attention to working out individual muscles, hammering each muscle in every possible way to highlight it. I usually do two very heavy sets, trying to lift as much weight as possible, and then switch to high-rep work.”

“I looked impressive, this often helped me on the street”

Despite the fact that Diesel hammers every muscle in every possible way, repeatedly, “to highlight,” the image of a “strong, but not ideal guy” remains, because the muscles stand out from exercises at the table, and not in smelly halls.

“Our hero is ready to change, no matter what the cost. When the producers of The Chronicles of Riddick asked Diesel to move more gracefully on screen, he not only began to stretch more often, but became seriously interested in yoga and Pilates. Now his body is like an expensive racing car - not only does it look impressive, but it also handles great.”

What could be better than adding Pilates to martial arts? It's like polishing vodka with beer. Joseph Pilates taught martial arts and gradually descended into exercises for bed patients, lowering the level of difficulty - lowering the degree. Pilates after martial arts is a lowering degree.

Unfortunately, looking at Diesel’s photos, for some reason analogies of beer and vodka come to mind, perhaps because the actor often got into drunken scandals, for example, at the presentation of his film in Moscow.

Overall, I like Vin Diesel's "tough but not perfect" look. Although I prefer to remain in the image of a poor, small, slightly pumped-up person without pretensions to a martial arts master with a modest decorative effect.

Vin Diesel

Date of birth: July 18, 1967
Height: 182 cm.
Weight: 95-105 kg.
The most popular films: “Fast and Furious”, “Xxx”, “The Chronicles of Riddick”, “Black Hole”.

early years

Interestingly, Mark Sinclair Vincent, better known as Vin Diesel, did not always have powerful muscles of steel, and in high school he even had the nickname “worm” because of his height and height.

The actor received his nickname, which became his stage name, while working as a bouncer at the New York nightclub “The Tunnel,” where he got a job at the age of 17. Vin is short for Vincent, and he was nicknamed Diesel for his inexhaustible energy.

Working as a bouncer in a nightclub

Vin Diesel

: “I worked as a bouncer for almost ten years - in New York, one of the most dangerous cities in the world. Daily strength training and gaining muscle mass, one might say, were required to improve my professional qualities" (1).

“I built my body in ordinary street gyms, using an old, proven technique - . I needed to look massive and even dangerous. Working as a bouncer at The Tunnel

and
Mars
is not for the faint of heart.”

Vin Diesel's training system

Vin Diesel:

“I used to want to gain as much muscle as possible. Now my training is based on working on each part of the body, first I load it with heavy ones for 2-3 sets, then finish it with isolating ones for 10-12 repetitions.”

In order to increase coordination of movements and improve control of his body, the actor practices yoga and Pilates: “These techniques are necessary to create an atypical load for the muscles and the whole body, which really helps” (2).

Training program

Vin Diesel's program for gaining muscle mass involves three weekly strength training sessions, as well as various types of cardio (running, swimming), yoga or Pilates on rest days. The strength program itself is built on basic exercises.

Joshua Kozak, the actor’s personal trainer, claims that Vin Diesel periodically replaces strength training with high-intensity training, built on the principles of the CrossFit system. The goal is to work out the muscle relief (3).

Monday: chest and shoulders

or dumbbell bench press - 4 x 5-6
Bent-over dumbbell flyes – 3 x 10-12
Push-ups – 2 x max.
Dumbbell shoulder press - 3 x 6
Lifting the barbell to the chin - 3 x 8
- 3 x 10-12

Hello! I know that many people go to the gym and are interested in Vin Diesel’s training. Let's talk about him, about his principles of training to create a perfect body, his lifestyle.

The more you learn about Vin Diesel, the more interesting it is to understand: does he achieve perfection by training his body to faithfully embody the image of the heroes of blockbusters and action films in which he stars, or is this his way and rules of life, and is he always like this?

And the answer to these questions can be immediately found in the history of his childhood and youth. After all, already at the age of 17, Vin realized that in this world you need to be able to be yourself. And he began to make himself.

WINNING MOOD

Everyone uses his reputation as a tough guy, if he has one, as he wants. At one time, when Diesel

persuaded to return to the set of "Fast and the Furious", he set one condition, and now he is not only the performer of one of the main roles, but also the producer of the film, his own boss.

However, a natural leader is not necessarily someone who always gets what he wants. A real hero is also attractive, he attracts people to him. Diesel Page

on Facebook - the third most popular after the pages of Michael Jackson and Barack Obama.
How does he use it? “I’m not asking you to look at the world through rose-colored glasses, not at all.
But I want you to understand that there is a path of positive energy .
Vin Diesel
believes it is very important to realize how you relate to the world around you. Who are you - a wimp, a whiner, a critic, always dissatisfied with circumstances, a chronic mocker, next to whom, however, it is more sad than funny? Or would you rather be the guy who tries to see the positive in everything life throws at you? Such a guy has a much better chance of succeeding in life.

The constant search for more and more coolness, work as a bouncer and other difficult life circumstances did not anger Vin

and did not make him an asocial type.
Against. “As you get older,
” explains
Vin Diesel
, “
you want to punch someone in the face less and less.
I want to hug a person in a friendly way much more .

short biography

Vin Diesel's fate as an actor was determined already in childhood. His stepfather was an acting teacher by profession, and Vin received his first acting skills from him.

At the age of 7, Vin and his friends illegally entered a local theater called Theater for the New City, where they were discovered by the director of the troupe of actors, Crystal Field, who, instead of calling the police, suggested the guys will play small acting roles. Vin Diesel's talent as an actor was revealed in this theater; he soon began performing there, receiving $20 for each role.

At school age, Vin Diesel had a very thin physique and was quite tall, which is why he received the nickname “Worm,” which greatly embarrassed him and interfered with his relationships with the opposite sex. But possessing a strong will and character, Vin decides to radically change everything.

At the age of 17, Vin Diesel enrolls in a gym, where he begins to train hard and purposefully, which helps him gain decent muscle mass. Thanks to his size, Vin gets a job as a bouncer at the popular nightclub Tunnel, where he could earn more money than working as an actor. According to him, doing bodybuilding and working in nightclubs, he only had “Fights and girls... girls and fights.”

However, after a while, Vin begins to get bored with working in nightclubs, and he decides to take his acting career seriously. He moves to Los Angeles, where he tries to get a job as an actor, but unfortunately not a single director has expressed a desire to take him into his films. After some time, Vin returns to his hometown of New York City, where upon his return his mother gives him the book “Making a Film That Costs No More than an Old Car.”

After reading this book, Vin had a great desire to make his own short, inexpensive film. After several unsuccessful attempts, he still manages to make his film called “Multi-Facial,” which was highly rated in some circles.

Thanks to this film, he begins to be noticed and the first one who noticed him was a casting agent who worked for Steven Spielberg. An agent contacted Vin and offered him a small role in the film Saving Private Ryan. Vin did not refuse the offer and thus Vin Diesel entered the world of big cinema.

After a cameo role in Saving Private Ryan, he was offered the lead role in the film Pitch Black, which made Vin Diesel famous as an excellent actor, and from there his career went exceptionally upward.

SUPERSET 1: DELTOID

Stand up straight: back straight, knees slightly bent. Raise the dumbbells above your head with the bars in a line (A). Smoothly lower your left arm to your shoulder (B), return to position A and repeat with the other arm. Do 6-8 repetitions with each arm and immediately move on to the next exercise.

Drop the dumbbells, straighten your arms and spread them to the sides, as shown in the photo. Ask your partner to press on your forearms and resist his attempts to pin your arms to your body for 10 seconds. That's it, the approach is over.