Mark Wahlberg Reveals His ‘Medium’ Exercise Routine Which Also Includes Fasting For 18 HOURS A Day

Mark Wahlberg has revealed his new “reduced” daily regimen of sleeping until 3:30 a.m.

The A-lister – who made headlines in 2018 when he revealed his activist diet and exercise program – no longer eats oats, peanut butter, blueberries and eggs at breakfast -lunch instead of fasting 18 hours a day.

After waking up from 3:30 a.m. to 4 a.m., the 51-year-old downed a slew of supplements and vitamins, including turmeric and vitamins C and D.

He has only recently started drinking espresso which he uses to suppress his appetite during long fasts, which usually last from 6 p.m. to 12 p.m. the next day.

By Marky Mark’s standards, this is actually a step up from his old fitness regimen which saw him get up at 2:30 a.m. and plow through up to eight meals a day.

But the Transformers actor – worth an estimated $400million – says the new version gives him “better results” without having to do as much cardio or spend as much time in the gym.

He moved to Las Vegas this year with his wife Rhea Durham and their four children Ella, 19, Michael, 16, Brendan, 14 and Grace, 12, in a bid to give his family the best lifestyle . They previously lived in Los Angeles.

In an interview with The Wall Street Journal about his productivity, the Transformers star said he does the most when he’s “consistent with my routine.”

“Getting the right amount of rest, staying really focused. My spirituality, my faith must be at the center of everything.

Of the new plan, he added, “I don’t have to do as much cardio, I don’t have to spend as much time in the gym and I feel like I’m getting better results.”

The Oscar winner’s day kicks off around 3:30 a.m. to 4 a.m., before he grabs some supplements, an espresso, and heads to the gym.

He trains for about an hour and a half, varying the exercises depending on upcoming roles. Generally, however, the diet focuses on strength training.

He also goes to the golf course before his eating window starts at noon and ends at 6 p.m.

On days when he trains harder at the gym, The Gambler actor reduces the meal window by an hour or two.

Wahlberg was introduced to intermittent fasting by his friend and media agency chief executive Ari Emanuel.

Followers of the method say it reduces inflammation, lowers the risk of diseases like arthritis, and can even stimulate muscle growth by affecting hormones.

But they also warn of unpleasant side effects, including feelings of hunger, which take about a month to subside as the body adjusts to the change.

Wahlberg is known for following a high-protein diet of turkey burgers, egg whites, meatballs, and chicken.

Its carbohydrate sources are normally rice, potatoes and oats.

The diet and amount of food eaten vary depending on whether or not he is trying to change his body for a new movie role.

For her role in Pain and Gain in 2013, Wahlberg ate ten meals a day to gain 47 pounds.

But for his 2016 role in Deepwater Horizon where he was expected to be heavy and out of shape, he moved on to gorging on fried foods, wine and beer.

The actor-turned-businessman added that his bedtime was set at 7:30 p.m.

Asked about early mornings, he said: ‘In the morning, getting up early, there’s no one around.

“I go through all my emails to contact everyone I work with in various ways.

“I can make a lot of those calls in the morning, whether I’m going to and from the golf course or when I’m in the car.”

He said he follows intermittent fasting about five days a week at least.

To relax, the actor says he likes to go swimming in a nearby lake. He also sees a physiotherapist to help him with back problems.