Being a die hard fan of Micky Rourke (I’ve been down with The Mickster since Angel Heart, one of the most criminally under rated films ever produced), I recently popped into the movie theaters to see his latest flick, Darren Aronofsky’s “The Wrestler”.  And although his acting as a down-and-out grappler was top notch and won him a Golden Globe award,  that wasn’t what really caught my eye in the movie — it was his body.  For a man of fifty, but was ripped to a level that would give even a 20-year old a run for his money.

So how did he manage to bulk up?  As you’d expect, he had a personal trainer — an ex-Israeli cage fighter — working him six grueling hours a day.  But the real tip was that a good majority of their workout took place outside the gym.  Asylum interviewed Rourke on his diet and rigorous workout routine.  We’ve combed through it his regime and put together our own out-of-gym routine so that you can get in shape like ‘ol Mickey.  Keep reading to find out how you can train like The Wrestler sans the gym.

• Eat Less Sugar. You know it’s a given, but you still do it.  Those daily Starbucks lattes that you “need” as a perk after slaving away at the job? Toss ‘em. They’re loaded with incredibly high levels of sugar and corn syrup that do nothing more than add to your poundage and slowly eat away at your finances. You can save close to $150 per month and 240 calories a day by ignoring these little treats.

• Take the Stairs. Much can be said about taking the longer, harder route home or to the office.  Leave a half hour early and walk to the office, or if you commute, get off the train a few stops early to get in a brief walk.  And instead of squeezing yourself onto that crowded elevator, take the stairs.  If you’re on the 26th floor, get off on the 21st and get a good five flights in before you sit in an office for the remaining 8 hours of your work day.

• Visit You Local Jungle Gym or School Yard. They’re designed for children, but the monkey bars at your local schoolyard can make for a choice (and free!) piece of workout equipment. Pull ups, chin ups, and dips are the order of the day here for developing muscle.  You can also take advantage of park benches to do tricep dips.  Just make sure to get there very early or after school is finished to avoid cutting into the kiddies’ playtime.

• Jogging. We named it as one of LifeStyler’s favorite recession-proof activities for good reason–it’s free and does the body good. There are plenty of places to run in the city.  You can jog through the streets of Manhattan, or down the length of the East River, or over the bridge, or in the park.  There is a background for practically every jogger’s whim. If you’re near a beach, hop over onto the sand.  You’ll get twice the workout with the added resistance.

You may not have the bucks to hire a personal trainer or even buy a gym membership, but that doesn’t mean that you still can’t have a body that rivals the gods.

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