How to get an ultra-ripped physique in your 50s like Sacha Baron Cohen - as Borat star unveils his post-divorce revenge body

Daily Mail​

3 days ago

Sacha Baron Cohen has shocked fans with his jaw-dropping transformation for the role of Marvel's hot supervillain Mephisto.
The British Borat actor, 53, who split from Australian actress Isla Fisher in 2023, after more than two decades together, looked worlds away from his former self as he showed off his ripped body in the new issue of Men's Fitness UK.
He revealed he had just three weeks to get into superhero shape, putting in the 'hard work' ready to portray Mephisto, a devil-like figure who makes Faustian bargains.
Speaking to the publication, Sacha revealed he and his celeb-loved trainer Alfonso Moretti concentrated on short workouts of 25 minutes, a diet high in fibre and protein as well as low in sugar and '100 push ups a day'.
Celebrating his topless cover, the Ali G star also quipped on his Instagram page that he used 'private chefs and personal trainers'.
But for people who want to avoid pricey options like personal cooks and trainers, fitness experts have thankfully told FEMAIL the secrets to getting an ultra-ripped body over the age of 50 like Sacha.
Mark Harris, fitness expert at Mirafit, said: 'For anyone aiming for a similar physique, it's all about the right approach.'
He noted that those hoping to achieve a toned physique like Sacha's need to establish 'a well-tailored workout routine that combines cardio and strength-training elements, while still including substantial recovery periods'.
'I recommend aiming for around three to four weekly training sessions, focusing on weighted exercises such as deadlifts and squats.
'Prioritising form over reps is essential for avoiding any injury which could stunt progress. Cardio is beneficial on less intense days; even a brisk walk can effectively manage weight and boost recovery.
'On recovery days, opting for yoga or pilates sessions can help reduce injury risk while improving flexibility and mobility, which can boost performance during workouts.
'These active recovery days allow people to strive towards their fitness goals, such as achieving Sacha's incredible physique while prioritising rest.'
Mark concluded: 'Overall, with the right approach to fitness, I believe anyone, at any age, can reach their fitness goals. The combination of recovery, strength-training, cardio and amending lifestyle habits has allowed this actor to achieve a slimmer and more defined physique.
'With the help of expert trainers, Sacha has credited short but intense workouts as his focus. This means rigorous strength and cardio-based routines, combining a variety of functional movements, high-intensity interval training and weight lifting, giving him this incredible transformation.
'He also credits nutrition as a massive element to his success, claiming he "replaced beer with protein shakes". This highlights his commitment to his fitness regime, revealing how amending unhealthy lifestyle habits, such as alcohol intake, plays a massive role in fitness success.'
Meanwhile, Rachael Sacerdoti, a personal trainer and nutritionist, said that 'regular people' should skip the complexity of Sacha's intense transformation and instead focus on getting 'genuinely stronger in basic movements'.
Her tips included: 'Eating 35-40g protein per meal, not just post-workout. Training a minimum of three times weekly with complete focus rather than six mediocre sessions. Sleeping 7-9 hours non-negotiably. Most importantly, give yourself time.'
'Sacha had a short amount of time combined with unlimited resources and die hard discipline. You need the same focus, even if your timeline stretches longer,' urged the fitness expert.
'People in their fifties have better mind-muscle connection and discipline than younger individuals.
'While hormones shift with age, they remain sufficient for significant muscle building and fat loss. Women may need to focus more on strength training to combat post-menopausal muscle loss, but the principles remain identical.
'The real victory isn't looking like a Marvel character, it's proving your body can still undergo remarkable transformation at any age.'
Elsewhere, Kunal Makwana, personal trainer and founder of KMAK Fitness in the UK and US, who has trained hundreds of men over 50, insisted that the 'first three weeks are when you're likely to see the biggest change'.
'You're not going to become ripped overnight but if you commit, you'll look and feel drastically better within 21 days,' said the fitness expert.
The trainer explained: 'The key to a lean, defined look after 50 is resistance training as you're losing muscle mass every year. Focus on compound movements like squats, presses, and rows which are high impact and will give you amazing results.
'Low-impact cardio, even just walking, helps burn fat without stressing your joints. It helps with fat loss at any age.
'For most men over 50, training once a day for 45–60 minutes, 4–5 times a week, is ideal. A typical weekly routine should include two upper body sessions, one lower body day, one full-body metabolic workout, and one or two active recovery days.
'On Day 1, you'd focus on upper body strength with dumbbell bench presses, overhead presses, tricep dips and incline push-ups, followed by a core finisher like planks and leg raises.
'Day 2 would be lower body and core: bodyweight squats to warm up, followed by goblet squats, lunges, glute bridges and ab work like dead bugs and plank shoulder taps.
'Day 3 is for active recovery: walking 10,000 steps and doing 15 minutes of mobility work, targeting the hips, back and hamstrings. It's not a rest day where you lie on the sofa, it's about keeping your body moving so your joints stay happy and your recovery stays on track.
'Day 4 is back to upper body, this time with a pulling focus, so rows, lat pulldowns or assisted pull-ups, bicep curls and rear delt flys, with a core finisher like Russian twists.
'Day 5 is a full-body metabolic session with a 20–30-minute high-intensity circuit made up of kettlebell swings, push-ups, squats, dumbbell snatches and planks.'
The fitness expert said: 'Most men over 50 are eating way too little protein. Aim for at least 1.6g per kg of body weight per day and cut back on processed carbs and booze to help get rid of belly fat.
'This isn't about starving yourself, it's about cleaning up your diet. You want nutrient-dense foods, not just fewer calories so incorporate lean meats, veg, whole grains and healthy fats.
'Hormones like testosterone and cortisol have a huge impact on body composition. Getting 7+ hours of quality sleep and drinking 2–3L of water daily will support fat loss and muscle recovery.
'The goal isn't to train like a 25-year-old. It's to train like a smart 50+ man who wants to look incredible, stay injury-free, and feel strong and capable.
'Sacha's physique is lean, athletic and realistic which is what makes it so aspirational. Most guys over 50 can see real changes in just three weeks with this kind of approach. You don't need to be extreme, just consistent and your body will respond fast.'
Sacha underwent his superhero makeover ahead of stepping into the Marvel universe as a devilishly good-looking demon.
Posing shirtless for the fitness magazine cover, the actor looked incredible as he showed off his chiselled abs and toned arms.
Speaking to the publication, Sacha revealed he turned to Matthew McConaughey to get the phone number of celebrity trainer Alfonso Moretti, who has well-established reputation for transforming physiques on impossible deadlines.
He joked: 'I called Matthew and asked for help. After asking who I was and how I'd gotten his number, he finally gave me Alfonso's contact'.
Sacha went on to have a FaceTime meeting with Alfonso, who got him to strip down to his underwear during their first chat.
Due to the short time frame and Alfonso workout methods, Sacha was tasked with being 'consistent' by doing '100 push ups a day'.
But the actor's incredible transformation was far from marathon workouts and extreme dieting, as they concentrated on short workouts and a diet high in fibre and protein as well as low in sugar.
He said: '25-minute workouts that were sustainable. Even while filming, the workouts happened. In the past, I would've thought you needed hour-long sessions.
'But the short sessions made it so much easier to stay consistent - even with the demands of being on set.'
By the two-week mark, Sacha's wardrobe team had to spend $5,000 (£3,600) altering costumes because his body had changed so significantly. He was leaner, stronger, and fitter than ever before.
His trainer Alfonso gushed: '100 per cent committed. He could be filming for 15 hours, start at 6am, finish at nine at night and he'd still send me a text: "Do you have time for a workout?"'
Revealing his new appearance on his Instagram Story, the funnyman quipped: 'This is not AI, I really am egotistical enough to do this.'
He also wrote that he is 'hard launching my mid-life crisis' and 'debuting my new character: middle aged man who replaced beer with protein shakes'
His trainer also shared the magazine's photos to Instagram and wrote that he 'could not be more proud' of Sacha after working out with him.
'Sacha trusted my process and followed the plan exactly. Not only did he earn better health and fitness with incredible aesthetics…but also… The COVER of Men's Fitness!!!' Moretti wrote. 'From Borat to Buff full article coming this Friday! For now, enjoy the pictures. Tell me he doesn't look absolutely incredible!'
In a recent press conference, Marvel chief Kevin Feige confirmed that Sacha will be portraying the MCU character.
Sacha first rose to fame in the 1990s with his Ali G character, the infamous spoof wannabe gangster who became a comedy star.
He also starred as Borat, a journalist from Kazakhstan, and played the role of flamboyant Austrian fashionista Bruno.
He split with Australian actress Isla Fisher in 2023, after more than two decades together. The former couple share three children.