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Mark Wahlberg, 51, Lives by These Fitness Habits

To say Mark Wahlberg is crushing the fitness game would be an understatement.

Mark Wahlberg maintains a pretty strong workout and eating regimen, and you'll be over-the-top motivated when you hear the details. At 51 years old, the actor looks incredibly fit and strong on and off the big screen. His secrets that are pure motivation? Well, you'll just have to keep reading to learn more.

Mark Wahlberg accomplishes so much—from workouts to playing golf—by sticking to an early-to-bed, early-to-rise routine.

Mark Wahlberg golfing
Cliff Hawkins / Staff / Getty Images

The celeb is super dedicated to his overall wellness and self-care. In fact, a Men's Journal article refers to Mark Wahlberg as "one of the hardest-working guys in the business." When you learn what he packs into each day, you'll understand why.

Wahlberg tells Men's Health (via PEOPLE), "I don't play basketball anymore because I don't want to roll an ankle and miss a movie or screw up my golf game." He adds, "I'm doing [the Versaclimber, a machine similar to a stairclimber] twice a day and jumping rope." He also makes time for treatment with a physiotherapist.

The "Ted" star is able to stay so on task and accomplish so much by maintaining an early-to-bed, early-to-rise routine. We're talking about a 2:30 a.m. start to his day, but it's a must in order to accomplish all he does!

Related: Keanu Reeves, 57, Lives by These Healthy, Fit Habits

His cryotherapy time is an excellent inflammation reducer and sleep aid.


According to PEOPLE, Mark Wahlberg is also a fan of using cryotherapy for recovery. What's involved in a cryotherapy sesh? Well, according to PEOPLE, Wahlberg listens to music and walks in a small, very cold room (cryotherapy chamber) for no more than three minutes. By cold, we mean -150 degrees. He wears a mask, hat, socks, and underwear for the session. The process is an excellent inflammation reducer and sleep aid, so it's a keeper!

Related: Healthy Habits Brad Pitt Lives by To Make 58 Look So Great

His training has focused on RAMP.

Mark Wahlberg lifting weights at opening of F45 Training at Miramar MCAs
Phillip Faraone / Stringer / Getty Images

Wahlberg's training has focused on "range of motion, activation, and movement prep," also known as RAMP, according to Men's Journal. This consists of things like foam rolling, Spiderman stretch, and hip bridges. Next on deck would alternate between unilateral and bilateral strength moves with heavy bands, dumbbells, kettlebells, and TRX. For lower body training, think agility drills and balance.

Protein is Wahlberg's best pal.

turkey burgers

When it comes to nutritious food habits, protein is Wahlberg's best pal. The actor enjoys turkey burgers, meatballs, and egg whites. While filming the movie "Mile 22," Wahlberg adhered to a clean eating diet, complete with strict portions and timing of meals. He stuck with it after the film with the help of a personal chef.

He has a jam-packed fitness and eating regimen in the early AM. (We're talking three breakfasts!)

steel cut oats with blueberries

His morning eating and fitness schedule is quite specific. According to Australian Men's Health, Wahlberg gets in a walk at 2:30 a.m., then breakfast takes place at 3:15 a.m., with a menu of eggs, steel-cut oats, peanut butter, and blueberries. Workout #1 is next, at 3:40 a.m. (He works out with personal trainer, Brian Nguyen.) This workout is followed by a second breakfast, which includes three turkey burgers and a protein shake at 5:30 a.m. By 7:30 a.m., this powerhouse is back at it teeing off on the golf course, then returns to the cryotherapy chamber by 9:30 a.m. for recovery. Talk about being productive!

What's next? It's time for the third breakfast, of course, complete with grilled chicken salad, two hard-boiled eggs, cucumber, avocado, olives, lettuce, and tomato. Lunch is at 1 p.m., followed by a grilled chicken and bok choy snack later on in the afternoon. At 4 p.m., it's time for Whalberg's second workout, then dinner at 5:30 p.m., which includes sea bass, cod, or halibut with a side of bok choy or sautéed spinach. At 8 p.m., Wahlberg is catching some solid Z's in order to repeat the entire routine about 6 1/2 hours later. We don't know about you, but we are exhausted just reading every step he takes!

How does Mark Wahlberg maintain discipline? Well, he's constantly transforming for roles.

Mark Wahlberg
Theo Wargo / Staff / Getty Images

One of the reasons why the actor maintains discipline is the constant need to transform his body to fit movie roles. A perfect example of transformation is when he played the role of Father Stu. Australian Men's Health reports that Wahlberg consumed 7,000 calories daily to pack on the right amount of weight. To do so, he ate 20 pieces of chicken nuggets and 20 pieces of hot wings from KFC, washing it all down with a six-pack of beer each day. He tells Jimmy Kimmel, "Dude, I've been on such a regimen for so long, I just want to eat everything in sight. I want to go to bakeries, I want to go to Denny's, I want to get pancakes. I want to get everything that I could possibly get my hands on."

Some great advice on reaching your own health and fitness goals from Wahlberg? He says (via PEOPLE), "Keep getting after it, and be more and more aggressive, more and more focused every day. I don't know. I have more drive and desire now than I ever have."

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa