Every summer, considered among the sexiest men in the world, he flaunts muscles under the sun. However, over the years, now at 44, it is striking how he has improved a physique worked on since childhood in high school teams. There is no secret other than evident good genetics and exercise. "Sports are a very important part of my life," reveals the British man from his home gym, equipped with machines from the Italian brand Technogym.
In fact, he mentions that some people thought he started training for his physique for the runway and photography. However, he noticed that through nutrition and activity, he was getting bigger, the opposite of what the fashion industry demanded. "Everyone told me I had to be thinner. I didn't fit into the sample shirts and pants."
Designer Tom Ford called him the big guy. "And he wasn't even that, despite my build, I had a 40-inch chest and a 32-inch waist, quite normal." But then D&G came along, and they wanted to change that paradigm. "They wanted a more fit physique for their campaign," recalls Gandy. He was part of a select group from which they had to choose. And there were no doubts.
Although he traveled around the world, he always made time to train in hotels. "It wasn't bad going to the gym daily when I was single, but that changes when you have kids. Suddenly you have to fit in those 30 or 45 minutes." That's why he trains at home, late in the day, after everyone has had dinner and gone to bed. "I don't do cardio," he makes clear.
Gandy went to the "Silicon Valley of fitness," which has its headquarters in the city of Cesena, in northern Italy, to set up his own strength training center. "I didn't know Technogym was Italian," he confesses. The brand is present in over 120 countries, equipping 85,000 wellness centers and 400,000 homes, including the model's. "I have been very fortunate, I never had to work my legs and glutes... until I got older. I still hate it, so I set a day and just do it."
The rest of the time is dedicated to circuits and supersets, working a full body of all muscle groups with light to very heavy weights and two rest days. "In an ideal week, I train between four and five times a week, from 45 minutes to an hour. I do chest one night, back and shoulders another, biceps and abs. I would probably say that my abs are the weakest part of my body," he confesses, although he is clear that they are made in the kitchen. "You can work your abs as much as you want, but if they are covered in fat, they won't show."
He has always balanced his diet and has learned a lot about nutrition. "I love food, but I am careful about what I eat. I have a high metabolism and consume a lot of protein, avoiding processed foods. I cook from scratch and consume fresh and organic foods," he explained in an interview with the publication BeTheFittest. He also supplements his diet with protein shakes after workouts. "I don't always have time to consume the amount of protein I need to help my muscles recover."
He says that if you want to eat healthy, it's better not to buy or have ultra-processed products at home. "I don't stay away from carbohydrates, I just make sure to eat whole grain bread and pasta. I enjoy cookies and cakes, but only in moderation, occasionally, and there are certain cookies that have less sugar and saturated fats than others."
He doesn't usually have cheat meals. "For me, it's like simple math." Regardless of the calories or fats you consume, you can burn them off at the gym or by adding activity, he argues. "I love Asian food and hate fast food. I could eat sushi and Thai food every night, which are always fresh and healthy."
Gandy warns that correct technique is crucial during exercise. "Moderate weights in exercises performed correctly will always give better results and a great physique. Plus, you burn more calories and fats, and it's better for joints and muscles."
Considering that we should never compare ourselves to a celebrity, as our lives are not the same, what advice can David Gandy give to someone aspiring to have a physique like his? "Diet is 50% of the battle. It's just hard work, the more effort you put into the right exercises, the better the results will be." Below are his routines for inspiration. However, always guided by a qualified fitness professional and gradually.
- Monday: chest and triceps
- Tuesday: arms focusing on biceps
- Wednesday: back and shoulders
- Thursday: rest
- Friday: full-body circuit
- Saturday: supersets
- Sunday: rest
- V Sit-ups with ball: 3 sets, 20 reps
- 15 - minute abs workout
- Rope pulls: 4 sets, 10 reps
- Bench leg raises: 4 sets, 8 reps
- Crunches with a wheel 3 sets, 8 reps
"This routine is safe and suitable: it maintains a traditional structure that has been widely used for years in the field of bodybuilding," explains Howard Rojas, a personal trainer specialized in strength training accustomed to programming workouts. "It involves dividing the body into sections and working each area on specific days of the week. It also respects rest times. It is always recommended to have a break after three days of work."
What would he change? "Monday, Tuesday, and Wednesday focus on the upper body, so I would switch the circuit day from Friday to Tuesday to also work the lower body. A woman, for example, would have a day dedicated solely to legs and glutes because they are more concerned about that than the upper body, and I would remove biceps in their case, as they don't need it as much," he explains. He also emphasizes the importance of a warm-up, which would introduce the cardio that Gandy avoids. "I always recommend working on mobility and stability before any specific routine. This includes raising the heart rate, at least, for 10 minutes."
He values abdominal exercises positively, not for getting a six-pack, but to stabilize the core. "The routine is 100% replicable because it is linear, basic, and effective, as long as the effort is maintained between an eight and a nine, because if we do it at medium intensity, it won't give us optimal results." He also believes that Gandy would benefit from cardiovascular exercise when working on strength, oxygenating his muscles. "If your lungs are stronger to inhale and exhale, your muscles will be too. Cardio should be part of a training focused on health and well-being."
In fact, a dynamic workout provides some of the agility lost with age, he suggests, where you want to move well and not necessarily be faster. "CrossFit is perfect for that: you do strength training but also jump on the box, skip rope, run...", affirms the CrossFit Coraje coach. As technique is acquired, he believes that ideally, you should reduce the number of repetitions and increase the weights to improve. Finally, he suggests adding an outdoor session on weekends. "Contact with nature, in a park with bars, for example, helps release endorphins and changes the environment from being at home and feeling liberated," concludes Rojas.