Episode #14: Celebrity Workouts
If you want to look like Brad Pitt in the movie Fight Club, then this is the workout regimen for you! Follow this program and get ready to beat the ladies off with a stick once you achieve your ultimate fitness goals!
This celebrity transformation isn't going to happen overnight obviously, but with a little determination you can stick to these well thought out diet and workout regimens that helped many celebrities get ready for popular movie roles.
Movie stars are often transforming their physiques to mold into a character role for a movie. They frequently seek help from a nutritionist and personal trainer. These personal trainers are paid to monitor their every move and create a conscience to maintain strict nutrition. There is no magic pill, just hard work, and proper food intake to get maximum results!
Not everyone can realistically afford thousands of dollars to employ a fitness specialist!
That is why here at Bodybuilding.com we have spent countless hours putting together the best online exercise, anatomy and nutrition guides to help you bust through plateau's and achieve the look you have always wanted.Tune in and learn all you need to know to get started toward achieving your fitness goals!
LiftRite Episode #14
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Learn how to stay motivated by seeing results in the way of muscle size and strength. This will help you focus on reaching your fitness goals and aspirations. We all know the first thing a person should do after meeting a goal is to make another one.
|WHAT'S YOUR GOAL?|
The 300 Workout:
- Pullups - 25 reps
- Deadlifts with 135lbs - 50 reps
- Pushups - 50 reps
- 24-inch Box jumps - 50 reps
- Floor wipers - 50 reps
- Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
- Pullups - 25 reps
- 15 bodyweight rows
- 25 bodyweight squats
- 15 pushups
- 50 jumping jacks
- 20 mountain climbers
- 10 close grip pushups
- 15 bodyweight rows
* 300 Reps Total
Click Here For A Printable Log Of The 300 Workout.
Keep in mind that this is an advanced workout regimen and you should set goals in the way of overall time to complete the specified reps for all exercises. At your current fitness level it might even take you up to an hour. The object is to keep making improvements and cutting time each time you perform this exercise.
Make sure you allow proper recovery time in between this full body workout to avoid the common mistake of overtraining.
There is no specific rest period in between sets although you should keep the rest to a minimum due to the primary goal of keeping your heart rate up. This workout regimen hits every muscle group and tests your endurance.
Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:
Click Here For A Printable Log Of This Workout.
The Fight Club & Troy Workout:
- 25 pushups
- Nautilus chest press
- Nautilus incline press
- Pec deck machine (chest fly)
- 5 pullups
- Seated rows
- Lat pulldowns
- T-bar rows
- Arnold dumbbell press (like a military press, but start the action with palms facing in)
- Lateral raises
- Front raises
- Nautilus curl machine
- EZ cable curls
- Hammer curls
- Tricep pushdowns
- Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate
Here are the exercises that made up Brad Pitts' Fight Club workout.
3 sets of each exercise, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), and hit muscle failure on the last rep. Proper form was maintained throughout.
Monday - Chest
Click Here For A Printable Log Of The Monday - Chest Workout.
Tuesday - Back
Click Here For A Printable Log Of The Tuesday - Back Workout.
Wednesday - Shoulders
Click Here For A Printable Log Of The Wednesday - Shoulders Workout.
Thursday - Biceps/Triceps
Click Here For A Printable Log Of The Thursday - Biceps/Triceps Workout.
Friday - Cardio
Saturday/Sunday - Rest
Utilize the calculators below to find the recommended calorie range that you should consume to make sure you are getting what you need to function properly for every day tasks yet maintain a calorie deficit to promote weight loss at a healthy rate.
Much needed minerals for providing the body with energy. The four macronutrients are protein (source of amino acids), carbohydrates, lipids (fats), and water - all of which you need in plentiful amounts each day.
For a complete macronutrient breakdown calculator click Here!
Try to keep your protein intake high enough to promote muscle growth. Consume about 1 to 1.5 grams of protein per pound of body weight.
Keep your carbs just below those numbers and only incorporate good fats into your diet, remembering that too much fat, good or bad, will ultimately make you fat. Some fat is necessary to maintain hormones and keep your metabolism running fast. Try to consume the majority of your daily allowance of carbs early in the day when you are most active.
Take what you have learned here and apply this knowledge to your every day life. Once you attain your goals try not to fall into the yoyo diet trap by bouncing back and forth with fluctuating weight and sporadic eating habits. Stick to the foods that work for you and fits your lifestyle or you will not stick to it. Watch portion sizes and balance your macronutrients for each meal so your body can process and utilize the calories correctly.
|BODYSPACE: STRENGTH IN NUMBERS|