Emilio Sakraya Moutaoukkil, known as Emilio, was born on June 29, 1996, in Berlin, Germany. He is a German actor and musician. Emilio is known for his roles in movies and TV shows and his music. He also keeps himself in good shape with regular workouts and a healthy diet. In this article, we will discuss his fitness motivation and the workouts that he does to keep himself in shape. His diet plays a crucial role too, so we will take a look into what he eats to fuel himself too. Let’s dig deep!
Emilio Sakraya Body Measurements
Year of Birth: 1996
Age: 28 Years (as of 2024)
Height: 5’10” (1.82 m)
Weight: 80 kgs (176 lbs)
Chest: 40 inches
Waist: 34 inches
Biceps: 18 inches
Emilio Sakraya Workout Routine
While Emilio does not follow a particular workout routine or has shared his routine in media, here is what his sample workout routine could look like:
Weekly Workout Plan Overview:
- Frequency: 5 days a week, with 2 rest days for recovery.
- Focus: Alternates between strength training, cardio, and flexibility.
Day 1: Upper Body Strength
- Warm-Up: 10 minutes of brisk walking or jogging.
- Bench Press: 3 sets of 8-12 reps.
- Pull-Ups: 3 sets to failure.
- Dumbbell Shoulder Press: 3 sets of 8-12 reps.
- Barbell Rows: 3 sets of 8-12 reps.
- Tricep Dips: 3 sets of 10-15 reps.
- Cool Down: Stretching focusing on the upper body.
Day 2: Cardio and Core
- Warm-Up: 5 minutes of dynamic stretching.
- Cardio (choice of running, cycling, or swimming): 30 minutes at a moderate to high intensity.
- Core Circuit (repeat circuit 3 times):
- Plank: Hold for 1 minute.
- Russian Twists: 20 reps each side.
- Bicycle Crunches: 15 reps each side.
- Leg Raises: 12 reps.
- Cool Down: Full-body stretching.
Day 3: Lower Body Strength
- Warm-Up: 10 minutes of light cycling.
- Squats: 3 sets of 8-12 reps.
- Deadlifts: 3 sets of 8-12 reps.
- Lunges: 3 sets of 12 reps per leg.
- Calf Raises: 3 sets of 15-20 reps.
- Hamstring Curls: 3 sets of 10-12 reps.
- Cool Down: Stretching focusing on the lower body.
Day 4: Rest or Active Recovery
- Activities like walking, light yoga, or stretching to promote recovery.
Day 5: Full Body Circuit
- Warm-Up: 10 minutes of jump rope.
- Circuit (repeat 4 times, minimal rest between exercises):
- Push-Ups: 15 reps.
- Dumbbell Squats: 15 reps.
- Bent-Over Rows: 15 reps.
- Jump Squats: 12 reps.
- Dumbbell Bench Press: 15 reps.
- Plank: Hold for 1 minute.
- Cool Down: Stretching focusing on areas worked.
Day 6: Cardiovascular Endurance
- Warm-Up: 5 minutes of dynamic stretching.
- Long-Distance Cardio (choice of running, cycling, or swimming): 45-60 minutes at a steady, moderate pace.
- Cool Down: Full-body stretching.
Day 7: Rest or Active Recovery
- Engage in gentle activities that you enjoy and that facilitate recovery, like walking, stretching, or recreational sports.
Alternate workouts including MMA/Boxing
Day 1: Upper Body Strength + Boxing Basics
- Warm-Up: 10 minutes of jump rope to improve footwork and cardiovascular endurance.
- Strength Training (Upper Body):
- Bench Press: 3 sets of 8-12 reps.
- Pull-Ups: 3 sets to failure.
- Dumbbell Shoulder Press: 3 sets of 8-12 reps.
- Boxing/MMA Training:
- Shadowboxing: 3 rounds of 3 minutes, focusing on footwork, jabs, crosses, hooks, and uppercuts.
- Heavy Bag Work: 3 rounds of 3 minutes, practicing combinations and power punches.
- Cool Down: Stretch focusing on the upper body and arms.
Day 2: Cardio and Core
- Same as previously outlined, emphasizing endurance and core strength, which are vital for boxing/MMA.
Day 3: Lower Body Strength + Kickboxing Techniques
- Warm-Up: 10 minutes of dynamic stretching and light shadowboxing to engage the lower body.
- Strength Training (Lower Body):
- Squats: 3 sets of 8-12 reps.
- Deadlifts: 3 sets of 8-12 reps.
- Lunges: 3 sets of 12 reps per leg.
- Kickboxing/MMA Training:
- Kicking Drills: Practicing front kicks, roundhouse kicks, and knee strikes against a heavy bag or with a partner holding pads.
- Movement Drills: Working on agility and footwork specific to MMA/kickboxing.
- Cool Down: Stretch focusing on the lower body.
Day 4: Rest or Active Recovery
- Engage in light activities that aid recovery and flexibility, like yoga or a gentle walk.
Day 5: Full Body Circuit + MMA Sparring/Technical Work
- Warm-Up: 10 minutes of jump rope or light jogging.
- Full Body Circuit: Include exercises that mimic fight movements, such as burpees (mimicking getting up from the ground), push-ups, and squat thrusts.
- MMA Sparring/Technical Session: Depending on skill level and access to training, engage in light sparring or technical drills focusing on defense, grappling techniques, or specific combinations.
- Cool Down: Comprehensive stretching, with emphasis on flexibility and mobility.
Day 6: Long-Distance Cardio
- Maintain as previously outlined, crucial for overall endurance, which is essential for long rounds in the ring or cage.
Day 7: Rest or Active Recovery
- Focus on activities that allow the body to recover while still staying active, such as stretching, foam rolling, or light swimming.
Emilio also engaged in activities like bike riding and dance to keep himself agile and flexible.
Additional Tips:
- Hydration is key, especially on workout days. Aim to drink at least 3 liters of water throughout the day.
- Nutrition plays a significant role in performance and recovery. Focus on a balanced diet rich in proteins, healthy fats, and carbohydrates.
- Ensure adequate sleep to support recovery and performance, aiming for 7-9 hours per night.
Emilio Sakraya Diet Plan
Focuses majorly on a high-protein intake, vegetables, salads, and incorporating cheat meals, protein supplementation, BCAAs during workouts, and caffeine for energy. His plan aims to balance clean eating with the flexibility of occasional fast food indulgence, ensuring it supports an active lifestyle and workout regimen. Here’s a sample diet plan of the actor.
Day 1: High-Protein Focus
- Breakfast: Scrambled eggs with spinach and whole grain toast. Coffee with a dash of milk.
- Mid-Morning Snack: Whey protein shake mixed with water and a piece of fruit (e.g., an apple).
- Lunch: Grilled chicken breast salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
- Afternoon Snack: Greek yogurt with a handful of almonds.
- Pre-Workout: Protein bar and a small cup of black coffee.
- Post-Workout: Protein shake with BCAAs.
- Dinner: Baked salmon with quinoa and steamed broccoli.
- Evening Snack: Cottage cheese with a handful of berries.
Day 2: Balanced with Cheat Meal
- Breakfast: Oatmeal with whey protein mixed in, topped with banana slices and a sprinkle of cinnamon. Green tea.
- Mid-Morning Snack: A hard-boiled egg and a carrot.
- Lunch: Turkey breast wraps with avocado, lettuce, tomato, and whole wheat tortillas.
- Afternoon Snack: Hummus with sliced bell peppers.
- Pre-Workout: A small cup of coffee and a banana.
- Post-Workout: Protein shake with BCAAs.
- Dinner (Cheat Meal): Your choice of fast food meal, e.g., a burger with a side salad instead of fries.
- Evening Snack: Air-popped popcorn.
Day 3: Protein-Rich & Vegetables
- Breakfast: Protein pancakes topped with fresh berries and a small dollop of Greek yogurt. Black coffee.
- Mid-Morning Snack: A small handful of mixed nuts.
- Lunch: Beef stir-fry with a variety of vegetables (bell peppers, broccoli, snap peas) served over brown rice.
- Afternoon Snack: Sliced cucumber and cherry tomatoes with a side of cottage cheese.
- Pre-Workout: An espresso shot and a small apple.
- Post-Workout: Protein shake with BCAAs.
- Dinner: Grilled shrimp over mixed greens with avocado, mango, and a lime dressing.
- Evening Snack: A protein bar or a piece of dark chocolate.
General Guidelines:
- Hydration: Drink plenty of water throughout the day to stay hydrated.
- Protein Powders and BCAAs: Utilize these around your workouts to support muscle recovery and growth.
- Caffeine: Limit to mornings and pre-workouts to avoid impacting sleep. Opt for coffee, green tea, or pre-workout supplements.
- Cheat Meals: Incorporating a cheat meal once a week can help satisfy cravings and make your diet more sustainable long-term.
