The training and diet of Terry Crews, the host of ‘America's Got Talent’
Former NFL player, actor and television presenter, Terry Crews maintains excellent physical shape. To get to this point, Terry, who is already over 50 years old, bet heavily on intermittent fasting.
"Most of the days, I will eat my first meal at 2 p.m. and my last meal at 10 p.m. I like to work out in the morning - I'm a great guy from 'waking up, getting it right, doing it' - so eat my biggest meal at night... I think it restricts the times when it means that I eat less," he said in an interview with Coach Magazine.
"On Sunday, I have a day of cheating, where I eat whatever I want - pizza, ice cream, anything I've been thinking about during the week," he said. "It changed my life. I managed to keep all my muscles and burn all my fat. And because I'm eating more at night, my body produces more testosterone and growth hormone while I sleep—and it gives me more fuel for my workout the next morning."
The workout
Monday: Legs
5-minute warm-up
Leg press: 4 sets at 10, 8, 6, 4 reps per set
Standing calf raises: 4 sets at 10, 8, 6, 4 reps per set
Hack squats: 4 sets at 10, 8, 6, 4 reps per set
Leg extensions: 4 sets at 10, 8, 6, 4 reps per set
Hanging leg raise: until failure, 30 seconds of rest between each set
4-mile run
Tuesday: Chest and Arms
5-minute warm-up
Push-ups
Incline bench press: 4 sets at 10, 8, 6, 4 reps per set
Barbell bench press: 4 sets at 10, 8, 6, 4 reps per set
Pull-ups: 4 sets at 25, 18, 15, 10-12 reps per set
Dumbell curls: 4 sets at 10, 8, 6, 4 reps per set
Bicep curl 21s: 4 sets at 7 reps per set
Pushup and dip supersets: 3 sets until technical failure with a little break between each set
Wednesday: Stretch, Abs, and Cardio
5-minute warm-up
Push-ups
Stretching exercises
Side lateral raise: 1 set of 10 reps
Reverse flyes: 1 set of 10 reps
Hanging leg raise: until failure, 30 seconds of rest between each set
Crunches: until failure, 30 seconds of rest between each set
4-mile run
Thursday – Back
5-minute warm-up
Barbell deadlift: 4 sets at 10, 8, 6, 4 reps per set
Pull-ups: 4 sets at 10, 8, 6, 4 reps per set
Side to side chin-ups: 1 set per side at 6 reps per set, and 1 set in the middle at 3 reps
Reverse-grip bent-over rows: 4 sets at 10, 8, 6, 4 reps per set
Smith machine bent-over rows: 4 sets at 10, 8, 6, 4 reps per set
Seated cable rows: 4 sets at 10, 8, 6, 4 reps per set
4-mile run
Friday – Shoulders and Plyometrics
5-minute warm-up
Upright barbell row: 1 set of 5-6 reps
Power clean: 1 set of 5-6 reps
Romanian deadlift: 1 set of 6 reps
Front dumbbell raise: 1 set of 10 reps
Arnold dumbbell raise: 1 set of 10 reps
plyometrics
4-mile run
