Home News Boxing How to Get Toned like ‘Southpaw’ Jake Gyllenhaal

How to Get Toned like ‘Southpaw’ Jake Gyllenhaal

(Photo via country959.com)

Jake Gyllenhaal gained a reported 14 lbs. of pure muscle mass on top of his regular weight for his latest movie titled ‘Southpaw.’ This comes shortly after a 30 pound weight reduction for his previous film ‘Night Crawler.’ Director Antoine Fuqua got Gyllenhaal back into ‘Jarhead’ shape by putting him in the boxing ring 6 hours a day, 7 days a week.

“I had him training twice a day in the boxing ring; he did two-a-days, seven days a week,” Fuqua told an American news site.

He was also training in arguably the best gym for anyone to train, “I had him train at Floyd Mayweather’s gym in Vegas and we watched Floyd’s fights, and the Manny Pacquiao fight. He trained in New York at Church Gym with real fighters. We literally turned him into a beast…He was training like a fighter. I had him sparring, really getting hit. I put him in situations where I wanted to see what he was made of. No one but fighters understand the sacrifice it takes to be a fighter.”

Fitness coach Scott Laider weighed in on how Gyllenhaal was able to make such a remarkable transition:

“For him, it’s not just a question of gaining muscle mass, he also had to learn to move and look like a boxer…If he was doing high volume workouts – a typical bodybuilder might do 16 sets a day – he would have been aching too much to box. I think he would have done weight training three times a week. There would have been a focus on big compound movements, like squats, deadlifts and military push-ups.”

Knowing that folks may be curious as to what damage can be done by adding or reducing weight so quickly, the fitness coach added that it is “not inherently unhealthy” to gain a large amount of muscle mass in a short period of time.

Nutrition and fitness expert Ross Edgley agreed that “under the right circumstances”, this sort of rapid muscle weight gain would be healthy, but warned that continually losing and gaining weight for roles could cause “physiological and biochemical complications if not done correctly.”

(Jake Gyllenhall in the gym, photo via hollyscoop.com)
(Jake Gyllenhall in the gym, photo via hollyscoop.com)

Edgely continued to explain how Gyllenhaal most likely got cut so fast, “The International Olympic Committee Consensus on Sports Nutrition states that ‘strength or speed athletes require 1.7 grams of protein per kg of bodyweight per day…So guessing Jake was about 80kg before he started filming, he would require 136 grams of protein per day. That’s a lot of chicken breasts, eggs and fish. In terms of supplements, it’s very likely that Jake again would have been supplemented like an elite athlete. Training six hours a day for six months is putting a lot of stress on the body, and so supplementation would have been key to aiding recovery.”

“For a training schedule as brutal as this, supplementation could also mean Vitamin D3 and Vitamin C to ensure his immune system was able to survive such a gruelling session.”