Hawaii Five-O star gives fitness 411

- September 1st, 2011

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Last month’s issue of Men’s Fitness featured Alex O’Loughlin on the cover.

Here’s some fitness 411 from the Hawaii Five-O star (courtesy American Media Inc.):

These days, O’Loughlin makes sure to drink about two gallons of water a day (which explains the jug he carries). Breakfast consists of a half-cup of oatmeal, a banana, a few almonds and a splash of 2% reduced-fat milk. Lunch and dinner include a balanced combo of protein, veggies, and carbs — and he has a simple paradigm for portion control.

“If you look at your open hand, the size of your palm is the amount of protein you should take. Your splayed four fingers equal the amount of space you should have for vegetables. And the triangular area between your index finger and thumb is for carbohydrates — brown rice or whole-meal pasta. The key is to have a very low-sodium diet and understand that 80% of (the process) happens in the kitchen, not in the gym.”

If he had his way, though, O’Loughlin would avoid indoor workouts altogether.

“I much prefer being in the canyons or the hills or the ocean — being outside and using the resistance of the earth and gravity and my own body weight,” he says. “I’d rather hang from trees and do pull-ups than be in a gym surrounded by people in spandex.”

Maximizing every opportunity, he combines indoor circuit training with hill running, improvising some resistance exercises along the way as a bonus.

“During the run I’ll stop and drop straight to lunges,” he says. “Running is my cardio preference.”

Whether or not father knows best, O’Loughlin remembers what being a 10-year-old brown belt meant to him and has high hopes for his son. And for himself — since he’s determined to stay healthy and live long.

“I don’t know what pushes me out of bed some days,” he says. “But … there’s something really validating about reaching the top of a mountain and looking back.”

And after that?

“You enjoy the view,” he says. “And then you walk down.”

Five-O Fitness

When it comes to body transformation (and maintenance), O’Loughlin turns to L.A.-based trainer Jeff Blair, a former attorney, and now full-time personal trainer.

Warm-Up for 15 minutes: Foam rolling on calves, hips, illotibial band, thoracic (back) area, and lats. Dynamic mobility exercises, which are essentially moving stretches like cat-camel, bird-dog, dynamic hamstring stretches, hip swings, toy soldiers, and dynamic calf stretches.

Once warmed up, O’Loughlin dives into his workout session, resting for 30 seconds between exercises.

Sometimes he may do supersets, performing one set of Exercise 1, then one set of Exercise 2 without rest, then going back to Exercise 1, and then 2, until two exercises are complete.

Blair specialized O’Loughlin’s workout, which includes 12 different moves for his body to “train the greatest amount of muscle fiber possible to increase metabolism and get as leas as possible as fast as possible.”

“He put me on this nutrition program — and he changed my life.”

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Categories: Fitness

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