Ryan Reynolds Workout and Diet

In just 5 months, hard gainer Blade Star Ryan Reynolds packed on 20 lb of muscle and dropped his body fat down from 11% to 3%.

Ryan Reynolds Workout and DietUnder the expert supervision of trainer Darren Chapman, who is part of the UK Olympic bobsled team, Reynolds followed a strict training and nutrition program. Reynolds believes that one of the most important aspects of this training was visualization. Focusing on the kind of physique he was training for helped him achieve his goals.

With workouts weighing in at 2-3 hours long, Reynolds struggled for the first week, but quickly got into the routine. Being a hard gainer, cardio was omitted from the program altogether. The focus was on building muscle mass and for that Reynolds was introduced to numerous mass-building exercises, working on one body part per day and performing sets of the typical 8-12 rep scheme for 6 days a week.

With a warm-up of ab work and a 15 lb medicine ball, Reynolds developed his enviable 8-pack. Getting the ab work out of the way at the beginning of his workout was one way Reynolds adapted his routine to a tempo that he knew he could stick to.

Reynolds believes that nutrition makes up for 80% of his muscle-building efforts. He ate every 2-3 hours, making sure to control his portions so that he was not overeating at each meal time. His supplementation included glutamine, CLA, whey protein isolate and a multivitamin.

“I gained a lot more muscle mass when I went on Creatine.”

Ryan Reynolds’ Nutrition Plan

  • Breakfast: ½ cup egg whites and 2 eggs and oatmeal with sugar-free apple sauce and cinnamon.
  • Snack:  Protein bar.
  • Lunch:  Chicken and veggies with brown rice.
  • Snack:  Protein bar.
  • Dinner:  Fish or chicken with salad and balsamic dressing and vegetables.
  • Snack:  Whey protein isolate shake.
  • Before Bed:  Whey protein isolate shake.

Making sure that he got plenty of water throughout the day, Reynolds diet was rich in carbohydrates during the day and after working out, with no carbs after 8 p.m.

“I really don’t believe in that no-carb stuff. It’s probably not good for you and it makes you pretty cranky.”

Originally published @ FITLODE.COM

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Michelle Rodriguez Machete Workout

Known for her bad girl roles, Michelle Rodriguez has an enviable body that she’s bringing again to the screen this time in Machete.

michelle rodriguez machete workoutRodriguez trains hard for her action roles and spends months training sometimes in the boxing ring, sometimes on a surf board. She also does Yoga to increase relaxation and flexibility.

To get into Michelle Rodriguez shape, here is a high energy boxing workout that will reshape your muscles and burn off layers of fat.

This workout should take less than 30 minutes and for optimum results should be performed four times a week.

Dynamic Warm-Up

  • 1 minute of step touches
  • 30 seconds of jumping jacks
  • For a total time of 6 minutes

Punching Circuit

Left/Right Jabs to a count of four, followed by left/right jabs at double the time for 8 counts. Continue for 2 minutes. Don’t forget to move your legs in true boxer fashion – float like a butterfly –bring your leg forward (left leg/left jab; right leg/right jab).

Right/Left Jabs to a count of four, changing your lead hand, followed by right/left jabs at double the time for 8 counts. Continue for 2 minutes.

Left/Right Jabs to a count of eight, rest for 5 seconds and repeat for 2 minutes.

Jump Rope Circuit

Nothing elevates your heart rate and burns calories quite like jumping rope. Make sure you’re powering the rope from the wrists not your whole arm and keep your jump under 2 inches off the ground, landing with soft knees to cushion the blow.

When you feel comfortable, graduate into the boxer’s shuffle, alternating your legs and shifting your weight from side-to-side so that your lead foot kicks out a little. Continue for 3 minutes.

Strength Circuit

Boxer Twists – Balancing a stick on your shoulders with your arms draped over top, twist side-to-side, exhaling with each twist. Perform two sets of 30 seconds, resting for 15 seconds in between.

Squats – Begin with no weights and hands on your hips, adding light hand weights once you’ve built up your strength. Perform 32 reps, holding the last squat for 20 seconds. Rest for 15 seconds.

Push-Ups – Perform as many reps as you can in one minute, then rest for 15 seconds.

Dips – Using a chair or a bench, perform as many dips as you can in one minute, then rest for 15 seconds.

Boat Pose – Working your abs, hold this pose for 1 minute, then rest for 15 seconds.

Cool Down

Triceps Stretch – Raise your arm above your head and bend at the elbow to bring your hand behind your back and hold for 30 seconds.

Quad Stretch – Bending your knee, grab hold of your foot and hold for 30 seconds.

Cobra – Lying face down, place your hands in line with your shoulders and gently ease yourself up keeping your elbows bent, taking care not to crank your back. Hold for 30 seconds.

For a more intense workout, return to the beginning and repeat each circuit three more times.

Originally published @ FITLODE.COM

Michael Fassbender Centurion Workout

Michael Fassbender is no stranger to metal armor and brandishing a sword. Starring alongside fellow 300 actor, Dominic West, Fassbender finds himself in another movie where strength, stamina and endurance are key to get him through the fighting scenes and unforgiving terrain of chilly Scotland in the winter where the movie Centurion was shot.

Michael Fassbender Centurion workoutMost of us are familiar with the 300 workout that Men’s Health published as the staple training regime for these guys. Fassbender’s training program for Centurion would be similar to the kind of training he followed for 300, as the roles demand a similar physique. If you’re not familiar with this workout, here it is again:

  • 25 Pull-Ups
  • 50 x 135-lb Deadlifts
  • 50 Push-Ups
  • 50 x 24-inch Box Jumps
  • 50 x 135-lb Floor Wipers (watch your back with these)
  • 50 Kettlebell Clean and Press (each arm)
  • 25 Pull-Ups

After each set do two minutes of active recovery on a bike or treadmill at a steady state. Repeat each circuit 3 – 4 times.

On top of his training, Fassbender’s workout routine would include working with a fighting coach and a couple of sessions on the cable machines to mimic sword fighting. Other exercises to give him more of the husky warrior look would be tire flipping with a 250-lb tire, 60-second sledgehammer chops and medicine ball work twice a week. Cardio would be saved until the end of the week with two days dedicated to a 60-minute aerobic workout at 80% THR to burn off fat without sacrificing muscle.

Fassbender would have to up his protein intake to help with building and repairing his muscles after that grueling workout. Including a source of protein like a high quality whey protein isolate shake in between meals would account for huge muscle gains and strength development.

Originally published @ FITLODE.COM

Kelly Ripa Workout Part Two

If you’re bored of your routine or you’ve plateau’d and need a boost to get you back on track, try this Kelly Ripa workout. It includes some unique moves and is sure to sculpt your butt and thighs

Kelly Ripa Workout Part TwoOne-Legged Dips

Sitting on the floor with knees bent, place your hands behind you with your fingers pointing in. Raise your hips off the floor, straightening one leg at a time and pointing your toe to the ceiling.

Bend your elbows to work your triceps and lower yourself down without resting on the floor. Repeat for 3 sets of 12 each leg.

Side Leg Raises

This will put your stamina to the test and get at those saddle bags. Using the back of a chair to stabilize you, stand with your supporting leg pointing in towards the chair. Lift your leg until it is level with your hip and keep your knee soft. On the count of two, pulse your leg forward until it’s straight out in front of you, then bring it back and pulse for two. Repeat this exercise for one to two minutes each leg.

Hippy Dippy

Kneeling on the floor, straighten your arms above your head with palms facing in and lift your hips slightly off the floor. As you dip from side-to-side with the hips, use the arms as if you were climbing rope. Repeat for 30 seconds. In the same position, perform pelvic thrusts for 30 seconds and then transition into a circular motion with your hips, first to the left then right for 30 seconds.

Thigh Master

Working your outer thigh, sit on one hip with your other leg bent out to the side, raise your knee up while keeping contact with your foot on the floor. You don’t want your arms to assist you with this one, so assume the Namaste position while you perform this move. Repeat for 3 sets of 20 to 40 each leg. People with knee problems will have a hard time with this one and should probably avoid it.

Squat and Calf Combo

With a medicine ball or sports ball between your knees, lower yourself down into a squat with your arms above your head. Now alternate each foot for calf raises while you maintain this position. Repeat for 15 to 30 reps for 3 sets.

Straight Leg Crunch

Lying on the floor with knees bent and feet resting on a rubber ball, perform an ab crunch and hold, then straighten out your legs using the rubber ball to manoeuvre. Maintain the crunch position with your arms out and continue to straighten your legs, rolling the ball away from you with your feet. Repeat for 60 seconds.

Lucky for us, Kelly is more than willing to share her fitness secrets and has been featured in Shape magazine. Check out this video and try incorporating some of these moves into your workout routine:

Originally published @ FITLODE.COM

Hugh Jackman’s Workout

A lot of actors let themselves get soft between movies, stepping up their training regimen only when a new movie role demands it.

Hugh JackmanThis is not the case for Super Hero Hugh Jackman. This guy maintains his buff status all year round and has one of the most enviable physiques in Hollywood.

Working with celebrity trainer Gunnar Peterson, Jackman’s favourite mode of exercise, according to Men’s Health, is circuit training. This saves him time in the gym, as he is able to work out his entire body in just one hour. He works with a three-station training circuit, breaking each one up with two minutes of cardio for active recovery

Hugh Jackman’s Everyday Workout

First Station (repeat four sets)

  • Barbell Squats
  • Dumbbell Step-Ups
  • Medicine Ball Chops
  • Dumbbell Single Arm Rows
  • Crunches – 20 reps
  • Stair Climbing – 15 reps each leg

2 Minutes of Steady-State Cardio

Second Station (repeat three sets)

  • Gorilla Pull-Ups
  • Standing Jump & Reach
  • Fat Bar Curls (for more of a forearm workout)
  • Jump Rope for 1 minute

2 Minutes of Steady-State Cardio

Third Station (repeat three sets)

  • Standing Cable Fly
  • Standing Cable Press
  • Standing Triceps Extension
  • Wood Choppers (8-12 reps each side)
  • Barbell Push Press

2 Minutes of Steady-State Cardio

Hugh Jackman’s Wolverine Workout

When he was preparing for his role in Wolverine, Jackman wanted to maintain his lean, ripped look but wanted to put on more bulk without looking heavy. Adopting a two-tier approach to training, Jackman stuck to a six-week program for each progression, working out five days a week for 1-2 hours. A tempo phase for mass building was followed by a strength training phase, each lasting for a six-week period of five months. By the end of it, he was able to bench press 315 lb and leg pres 1,000 lb. He also worked on Tai Chi for form and Yoga for flexibility.

Tempo Phase for Mass Building

Tempo training takes each rep and breaks it down into phases to get the most out of your concentric (positive), eccentric (negative), neutral phase – also known as the bottom of the movement – and the top of the movement or starting point. It’s called tempo because you change the count of each phase and slow it down for a count of so many seconds. Each phase typically consists of 4 movements and could look like this – 4/0/3/0. So, 4 seconds would apply to the lowering of a weight with 0 rest at the bottom of the movement, then lift to a count of 3 seconds and rest for 0 seconds at the top of the movement. This technique demands more of the muscles, resulting in rapid mass building.

Day 1

Superset

  • Dumbbell Chest Press with Swiss Ball – Tempo: 3/0/3/0
  • Push-Ups – 25 reps
  • Rest:  1 minute
  • Repeat:  3 sets for 12 reps

Superset

  • Lat Pulldowns – Tempo: 3/0/3/0
  • External Shoulder Rotations with Tubing – Tempo: 2/0/2/0
  • Rest:  1 minute
  • Repeat: 3 sets of 12 reps

Cable Side Raises – Tempo: 3/0/3/0
Repeat:  3 sets of 12 reps each arm

Superset

  • Straight Bar Curl – Tempo: 3/0/3/0
  • Repeat:  3 sets of 12 reps
  • Close Grip Bar Push-Up – Tempo: 5/0/5/0
  • Repeat:  3 sets of 12 reps
  • Rest:  1 minute

Day 2

  • Single Leg Squat – Tempo: 3/0/3/0
  • Repeat:  3 sets of 12 reps each leg
  • Rest:  1 minute

Superset

  • Balance Board Lunge – Tempo: 4/0/4/0
  • 12 reps each leg
  • Split Leg Box Jump – 30 jumps
  • Repeat:  3 sets
  • Rest:  1 minute

Superset

  • Jack Knife with Swiss Ball – Tempo: 2/0/2/0
  • Swiss Ball Crunch – Tempo: 2/0/2/0
  • Repeat:  3 sets of 20 reps
  • Rest:  1 minute

Day 3

Circuit

  • Walking Lunges – 30 reps
  • Push-Ups – 100 reps
  • Swiss Ball Crunch – 50 reps
  • 1-Minute Sprint at 80% THR
  • Inch Worms – 30 reps
  • Lat Pulldowns – 50 reps
  • Stair Climbing – up and down one flight = 1 reps – for 20 reps
  • Rest:  1 minute
  • Repeat:  3 sets

Originally published @ FITLODE.COM