From the slim build for The Notebook to the swoon-worthy physique for Crazy Stupid Love, Ryan Gosling has certainly transformed his body in an apparently effortless manner. His chiselled abs coupled with his well-proportioned, well-endowed body and handsome face has made women from Emma Stone to Plain Jane swooning, which has only reinforced his star power and charisma in the box office.
And Gosling has the determination and drive critical in physical transformations from one role to the next, a feat that can best be achieved under the tutelage of a team of personal trainers, fitness experts, and nutritionists.
Here are the workouts that Gosling and his personal trainers have said are effective in his physical transformations. Keep in mind that these workouts have been customized according to Gosling’s physical condition, lifestyle habits, and fitness goals. You have to consider the unique aspects of your own physical condition, fitness goals, and lifestyle in adapting these workouts.
Muay Thai Training
For his 2013 movie, Only God Forgives, Gosling played a Muay Thai athlete. Since he was a last-minute replacement, so to speak, he had to train harder in preparation for the role – and he did with the expert assistance of Kui Puk, a celebrity trainer who put the actor through the paces for 2 hours non-stop on an almost-daily basis.
The sessions started with a combination of old school Muay Thai conditioning and strengthening exercises including plenty of repetitions of classic bodyweight exercises. He built functional muscle strength, stamina, and endurance through these exercises, which prepared him for the rigors of the Muay Thai fight training.
His personal trainer usually picked eight exercises, such as press-ups and chin-ups, with the goal of working different muscle groups. Gosling then performed the exercises in order akin to a fighting sequence that also prepared him for the actual Muay Thai training. He performed 20 reps per set for 3 sets for every exercise.
After the conditioning exercises, which served as warm-ups, Gosling engaged in a combination of the old and new types of the Thai martial arts. His personal trainer used traditional Muay Boran and modern Muay Thai, which was necessary in achieving realistic fights on screen. He learned to throw punches, kick using his elbows and knees, and fight Muay Thai style.
But Gosling had a challenging time with stretching especially as Muay Thai demands plenty of flexibility when throwing kicks. Since he started in his late 20s, his body was not as flexible as the real Muay Thai fighters who started training at a young age.
For his role as a dashing playboy in the 2011 movie, Crazy Stupid Love, Gosling had to develop the abdominal muscles that had Emma Stone’s character swooning – and so did millions of other women.
His workout for the role consisted of:
- Perform warm-up exercises including stretching and cardio exercises, such as running on the treadmill for 10 minutes
- Barbell squat 8 reps/set for 3 sets
- Reverse dumbbell lunges 5 reps/set for 3 sets
- Bench press 8 reps/set for 3 sets
- Chin-ups 5 reps/set for 3 sets
- Bicep curls 10 reps/set for 3 sets
- Triceps rope extension 10 reps/set for 3 sets
Be sure to take a 15-minute rest after your session and then perform cool-down exercises. The workout routine should be done every other day, such as on Monday, Wednesday, and Friday with each session lasting up to 2 hours. You should allow your body to rest and recover from the stresses caused by the weightlifting activities.
You may also increase the frequency of your workouts for 4 to 5 days per week. Your focus should be on your chest, core and shoulders for a playboy physique.
Gosling’s abdominal muscles are just amazing! You can achieve his abs with the following bodyweight exercises.
Knee strike bridge
Lie flat on your back with your left foot on the ground while your right foot is in the air. Using your grounded foot, press your body into the floor and lift your hips. Drive your airborne knee as high into the air as possible.
Crunch and punch
Assume the crunch position with your hands positioned under your chin. Throw a punch with one hand toward your opposite knee (i.e., left hand, right knee). Keep punching the air while holding your position for as long as possible.
Lie flat on your back with your hands firmly positioned behind your head. Lift both of your feet in the air and keep your legs as straight as possible. Kick one leg high and the other low while alternating with every rep. Avoid letting your feet touch the floor until you are finished.
In all of these workouts, you have to adopt the proper nutrition, too. Gosling, for example, ate plenty of fish, rice and vegetables for his Muay Thai training as well as protein shakes and bananas.