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 By: Eyad H. Yehyawi
It isn't hard to want the life of a celebrity. While most of them may have fame and fortune, a ripped physique is still not the norm. No matter the line of work, attaining a lean physique still takes considerable work and mental fortitude. I often laugh when I hear people say that the only reason celebrities look great is because they have more money, personal trainers, and time. Well, in some cases, these things can often spawn a worse physique! Having a lot of time and money on your hands can lead to over eating, laziness and being complacent. We as humans all have the same physiology and therefore can all benefit from the same techniques to attain the leanness we all envy. In his upcoming epic movie, "The Dark Knight", Hollywood superstar Christian Bale had to reveal an impressive physique. After all, he had to fit in a skin-tight suit, maintain six-pack abs, and still have a screen presence of being tough. Not easy to do.
  Click To Enlarge. Christian Bale Had To Reveal An Impressive Physique. © 2008 Warner Bros. Surprisingly though, his workouts and nutrition program mirrored that of most of us in the fitness and iron game. Mr. Bale's physique and screen presence had to be perfect for this summer's biggest blockbuster. Here's how he did it!
The goal of this summers "Dark Knight" was to have a very lean yet muscular physique, similar to the goal of many of us on Bodybuilding.com. Hence, his diet was set up to take advantage of the anabolic window to support muscle growth and limit fat gains. To do this, most of his carbohydrates were consumed in the morning upon wakening and after his workout. Times when glycogen would be at it's lowest and absorption of nutrients would support muscle rather than fat gains. His choice of carbohydrates would mostly consist of those that were low on the glycemic index and would therefore keep insulin levels and energy more stable.
Christian Bale is known for his ability to transform his physique for various roles. For the Machinist he dropped to double digits on the scale. In fact, many were worried that he wouldn't be able to gain enough weight to play the role of the "dark knight." Mr. Bale not only pulled it off, but brought forth a physique that many would be lucky to develop over years of training! For anybody to accomplish this, they must possess desire and knowledge. It's one thing to really want a great body, but knowing how is just as important.
 Click Image To Enlarge.Christian Bale In The Machinist. © 2004 Paramount Classics
So he only had a few weeks to get the job done and we can all relate. Granted, we may not make 20 million dollars for attending our next reunion in ripped shape, but at least we can hold our head high and know we truly accomplished something. While it isn't advised to cut or gain weight quickly, it can be done within reason. Many don't advocate this because it is d@mn near impossible. Dropping weight fast often leads to considerable muscle loss and a scrawny physique. Gaining weight fast often leads to little muscle gains and a lot of fat. So, if we are playing against the odds and trying to get in great shape fast, we better be 100% on the money.
To make significant changes in your physique it helps to have been there before. "Muscle Memory" is one our greatest allies. If you were muscular and lean before, it is much easier to get there again, hence another reason to get in great shape, even if it's just once! Christian Bale had been there before and knew his body possessed the ability to become lean and muscular.
This will hold true for all workout days.
All weights should be chosen accordingly, so that the reps listed are able to be performed. As an example, don't pick a weight you could get 12 reps with for your 4 rep set. Also, don't forget to warm up thoroughly!
 Click To Enlarge. Batman Charges Into Action On His New Bat-Pod. © 2008 Warner Bros.
30 minutes after each lifting session on a treadmill, bike, or elliptical. This will definitely continue the fat burning as your lifting session will significantly reduce your stored glycogen, which makes fat that much easier to tap into. Don't forget to consume a fast digesting carbohydrate and protein source after your cardio session to start the rebuilding process. Also, I highly recommend taking in 10-15 g of BCAA and glutamine in the morning upon awakening and after your weight session to preserve muscle and protect your health.
Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
No calves Secondary to cardio after each workout
Abs- 3 triple drop sets. Do all three exercise without rest. Then repeat after 1 minute rest. Do a total of 3 sets with 10-20 reps per exercise!
Meal 1:
Meal 2: Meal 3:
Meal 4:
After Workout But Before Cardio:
Meal 5: Immediately After Cardio Session Meal 6 (Bedtime):
There you have it! The ultimate guide to your "Dark Knight" workout. Undoubtedly Christian Bale had to train this intensely to transform his body for this summer's most anticipated movie.
 Click To Enlarge. Christian Bale Had To Train Intensely To Transform His Body For Batman. © 2008 Warner Bros. This workout will force your muscles to change and give you just enough protein and carbohydrates to build muscle, lose fat and keep you healthy. If you can get through six weeks of this, and are still standing, you might not recognize yourself. You might even star in a major motion picture... don't blame us though! Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
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