Pedro Pascal, the acclaimed actor known for his roles in The Mandalorian, Narcos, and The Last of Us, has garnered attention not only for his acting prowess but also for his impressive physical transformation. Reportedly shedding around 80 pounds, Pascal’s dedication to fitness has become an inspiring topic for fans and fitness enthusiasts alike. This article delves into the exact workout routine Pedro Pascal utilized to achieve his remarkable weight loss and build a physique suitable for his demanding roles.
From 270 to Fighting Fit: Pascal’s Journey
Before embarking on his weight loss journey, Pedro Pascal carried around 270 pounds. This transformation wasn’t merely about aesthetics; it was driven by a desire to feel better physically and mentally, and to meet the intense physical demands of his roles, particularly as Joel in The Last of Us. Pascal aimed not just to act the part but to embody it fully, requiring him to be in top physical condition for stunts, action sequences, and long hours of filming.
Pascal’s “Back to Basics” Philosophy
Pascal himself has described his approach to fitness as sticking to the basics. He emphasized the importance of staying active, eating right, and getting enough sleep. While he initially kept the specifics of his routine under wraps, his trainer, David Higgins, has since shared details of the workout plan designed for Pascal.
The Calisthenics-Focused Routine
Higgins’s approach for Pascal involved a focus on abs, mobility work, and calisthenics—a form of strength training that uses bodyweight as resistance. This method proved ideal, especially when filming moved to remote locations with limited access to equipment.
“It was a lot of abs and mobility, along with calisthenics,” Higgins told GQ, noting that exercises like mountain climbers, bodyweight lunges, and planks eventually became more natural for Pascal.
The Exact Bodyweight Workout
The workout routine consists of performing the following exercises in a circuit, five times, with each exercise done for one minute, followed by 30 seconds of rest between each move and between rounds:
- Mountain Climbers: Starting in a push-up position, drive your knees toward your chest one at a time, as if running in place. Keep your core tight and hips low.
- Bulgarian Split Squats: Stand two to four feet in front of a bench (depending on your height), facing away. Have one leg resting on the bench behind you, laces down, with your feet in line with your hips. Sink your body down until the knee of your back leg almost touches the floor. The front knee should be at a right angle. Push up through your front foot to return to the start position.
- Swimmers: Lie face down with your arms and legs fully extended, in a Superman position. With a slight arch in your back, lift your opposite arm and leg at the same time (right arm with left leg, then left arm with right leg). Repeat for the full 60 seconds.
- Push-Ups: Perform standard push-ups, maintaining a straight line from head to heels.
- Plank: Hold a plank position, keeping your body in a straight line from head to heels, engaging your core muscles.
Exercise Breakdown
- Mountain Climbers: Begin in a high plank position with your head aligned and core engaged. Bring one knee towards the opposite elbow, alternating legs in a rapid, running-like motion. This exercise enhances both cardio and core strength.
- Bulgarian Split Squats: Position yourself facing away from a bench. Rest one leg, laces down, on the bench behind you. Lower your body until your back knee nearly touches the ground, ensuring your front knee forms a 90-degree angle. Push back up through your front foot to the starting position. This targets your quads, glutes, and hamstrings.
- Swimmers: Lie face down, extending your arms and legs. Lift your opposite arm and leg simultaneously (right arm with left leg, then left arm with right leg), maintaining a slight arch in your back. This improves core stability and strengthens the back muscles.
- Push-Ups: With hands shoulder-width apart, lower your body until your chest nearly touches the ground, keeping your body in a straight line. Push back up to the starting position, engaging your chest, shoulders, and triceps.
- Plank: Hold a straight line from head to heels, engaging your core. Ensure your elbows are under your shoulders and maintain the position for one minute to build core endurance.
The Importance of Diet
Alongside his workout routine, Pascal emphasized the importance of a balanced and sustainable eating plan. While not adhering to strict diets, he focused on fueling his body with nutrient-rich foods to sustain his energy levels during intense filming days. His diet included plant-based meals, lean proteins, and healthy fats.
Pascal also admitted to enjoying Captain Crunch cereal and incorporates vegetables into his meals.
“I started paying more attention to how I felt after eating,” he said. “It was about fueling my body, not just eating for the sake of eating.”
The Mental Game
Pascal’s transformation wasn’t just physical; it also involved mental fortitude. He focused on self-care and maintained a positive mindset throughout his journey.
“There were days I wanted to quit. I missed eating what I wanted, I missed lying around on the couch. But I had a goal, and I had to remind myself every day why I started,” Pascal shared.
Key Elements of Pedro Pascal’s Weight Loss Journey:
- Consistency and Gradual Change: Pascal focused on long-term health goals rather than quick fixes, ensuring sustainable habits.
- Balanced Diet: Incorporating plant-based meals, lean proteins, and healthy fats to fuel his body and maintain energy levels.
- Strength Training and Cardio: Combining strength training, cardiovascular exercises, and functional movements.
- Professional Guidance: Working with a personal trainer to optimize his workout routine and prevent injuries.
- Mental Well-being: Prioritizing mental clarity and overall well-being alongside physical health.
Pascal’s Advice
For those embarking on their own weight loss journey, Pascal offers simple yet powerful advice: “You’re not alone. It’s hard, yes, but it’s worth it. Take it one day at a time, and don’t be afraid to ask for help. You have to be your biggest cheerleader.”
Conclusion
Pedro Pascal’s weight loss journey is a testament to the power of dedication, consistency, and a holistic approach to health. By combining a calisthenics-focused workout routine with a balanced diet and a strong mental game, Pascal achieved a remarkable physical transformation while enhancing his overall well-being. His story serves as an inspiration to anyone looking to make a positive change in their own life.
