Build muscle by trying out the Jake Gyllenhaal workout for "Jarhead." Actor Jake Gyllenhaal gained about 25 pounds of pure muscle for the 2005 film, in which he played US Marine Anthony Swofford. His workout for "Jarhead" included running several miles as well as swimming and cycling daily. To top it off, he would lift weights right after his intense cardio workout. Before trying out Jake Gyllenhaal's workout for "Jarhead," check with your doctor to make sure you are in good health.
Start your work out by stretching. Do toe touches, lunges and squats to stretch your calf and quadriceps muscles. Lie on your back and lift one leg straight in the air and hold it, then repeat with the other leg to stretch your hamstring.
Go for a run. Jake Gyllenhaal ran five miles a day for his workout for "Jarhead" You may want to start slow and work your way up to five miles, especially if this is the first time you've worked out in a while.
Swim immediately after running. The best way to do this may be to run to a body of water, such as a lake or swimming pool. You may want to wear swim trunks as your running shorts to cut down on the time it takes you to change. Swim several laps. For his “Jarhead” workout, Jake Gyllenhaal swam for twenty minutes a day. You may want to start out slowly, swimming for five minutes, then add five minutes to your time until you are up to twenty minutes a day.
Towel off and hop on a bike. Jake Gyllenhaal claims he cycled for 35 miles a day. Again, take it slow and work your way up.
Lift weights after your cardio. You can stop and shower or change if you would like. You may also want to eat an energy bar and drink some water. Do ten reps of bicep curls, then bench press whatever weight you can handle.
Finish your “Jarhead” workout by doing push-ups. You'll most likely be dead tired by this point, so if you can only do ten or twenty push-ups that's okay. Drink plenty of water and a protein shake to rebulid and restore muscle.
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