Celebrity Workout What's The Secret They Have To Get Lean And Ripped

Have you seen Jake Gyllenhall in the movie Prince of Persia?

In case you haven’t seen it, Jake got super ripped AND put on a lot of lean muscle for the movie.

Let’s face facts most of us have this fascination with celebrities (male and female) and the sometimes what we seem to believe are overnight body transformations. Every time a star shows up on screen with some added muscle, and looking lean and ripped we want to know…

How Did They Get So Lean And Ripped?

And you see it all the time “How do I get abs like Brad Pitt in Fight Club?” or  “Can I get a Body Like Jessica Biel.”

So How Do The Celebrities Get Those Lean Muscle, Ripped And Trim Bodies?

They put in a ton of work!

Mistakenly most people think there is a Secret to getting the “Hollywood Body”… a secret celebrity workout program… a magic fat burning pill… a super muscle-boosting protein shake… there’s just GOT to be some secret

And believe it or not there is a secret that the celebrites use to get lean and ripped,

So What Is The Secret To The Hollywood Body?

The secret is that hard work and discipline is “the secret.”

In an article published on the Hollywood gossip site Popeater, the title reads, “Jake Gyllenhall’s abs didn’t come easy, says trainer.”

Jake himself was quoted as saying, “it was easy, I got paid for getting in shape.”

Well which is it – was it hard or easy.? Well, when you mean that it’s “easy” to work your ass off when you’re getting paid millions to work your ass off, then the “easy” part makes sense.

But the getting of those abs was NOT easy at all in terms of physical effort, time invested and nutritional discipline.

Gyllenhalls’s trainer Simon Waterson is a former Royal Marine who also helped Pierce Brosnan and Daniel Craig for the ‘Bond’ films. Waterson said turning Gyllenhall into a beefed up warrior in just four months took a lot of mental and physical stamina; Waterson says the average person would have to be “extremely dedicated” to achieve the same results.

According to the popeater site,

“In the early morning, Gyllenhaal would put on a 20-pound flak jacket and run around a park and in the sand — simulating scenes he would be filming in Morocco for ‘Persia.’

He’d then head off to script readings and sword fight training before returning in the evening to start his second round of exercise, resistance training.

The actor would eat six times a day — three meals and three snacks, each of which contained a lot of protein, electrolytes and carbohydrates.”

“He had the luxury of having me around 24/7 for almost a year and even while he was filming,” Waterson says.

“I made sure he trained when he need to train.

He was fed when he needed to be fed.

And rested when he needed to rest.

You have to bear in mind, this was an intensive four months of training.

He was living an athlete’s life.”

Here’s the workout if you’re interested…

The Prince of Persia Workout

Morning Workout

* 1 ½ hours of cardio while wearing a 20lb weighted vest
* 10 minutes of uphill sprint interval training with ab exercises; he repeated
* this sequence 5 times and then performed a 10 minute jog and stretching

Evening Workout

* 1 hour of resistance training including cables, pull-ups, press-ups, and weighted ab exercises

*** In addition to his scheduled workout routines, Jake had to train for the movie as well. He had to learn martial arts, sword fighting, horseback riding, and parkour. ***

Most of those people I mentioned who are interested in celebrity fitness were looking at Jake’s workout routine – the exercises, sets, reps, sequence, schedule, and so on.

I find that interesting myself, But what leaped out at me the most had nothing to do with the actual workout routine itself – I’ve seen people acheive spectacular physiques with all kinds of different workouts, from traditional bodybuilding to circuit training…

What stood out to me was the amount of time he put into his training – the sheer number of hours – and the effort that went into every hour spent.

I didn’t write this post suggesting you try to duplicate Jake’s workout routine… only to make this point…

The secret to a movie star body is the same secret to a bodybuilder, figure competitor or fitness model body… the same “secret”… HARD WORK… and that includes putting in both the effort AND the time.

Movie star bodies aren’t built with “just minutes a day… a few days a week… despite what some internet and infomercial fitness gurus want you to believe.

With almost no exceptions, the best physiques in the world are built with long hours of training and hard, hard, hard work.

Try THIS Secret To A Lean And Ripped Hollywood Body:

Get in there, put in the hours and WORK at it.

Work your butt off.

Work harder than you ever have before… and maybe THIS will be the summer you finally achieve that body you’ve been dreaming of.

You know the lean muscled, lean and ripped body even the celebrities will be envious of.

Muscle Density And Lean Muscle Gains Exercise Selection

Full Body Training To Gain Lean Muscle Faster

I have a great series of articles starting today for you from Chad Waterbury. Chad is one of the biggest proponents of full body workouts. And to get away from the mind numbing bodybuilder workouts those of us looking to gain lean muscle should be scaling our workouts to total body training.

Over the next few days Chad will take us top to bottom of how to use full body workouts for lean muscle gains.

Lean Muscle Workouts Why It Works

Training your entire body, each time you suit up for a workout, is the fastest way for 99% of lifters who look to gain lean muscle. I can’t make it any simpler than that. Full body workouts (aka total body training) is as popular as ever because that’s what the vast majority of lifters out there need.

I’ve written countless articles and three books that revolve around full body workouts: Muscle Revolution - The High-Performance System For Building A Bigger, Stronger, Leaner Body, Men's Health Huge in a Hurry: Get Bigger, Stronger, and Leaner in Record Time with the New Science of Strength Training (Men's Health (Rodale)), and Body of F.I.R.E. 

 In fact, if you do a Google search for "full body workouts" or "total body training," the T-nation article I wrote a few years back on the subject is the first to come up. (Out of 71.1 million possible results.)

It’s safe to say that my name is synonymous with the total body training philosophy, yet I still get frequent emails from avid lifters who want to try it but don’t know how to set up lean muscle workouts.

So that’s why I decided to write this post. With the following information you’ll have all the tools you need to make full body workouts to gain lean muscle work for you.

First, let me explain why this type of total body training works so well. There are three reasons: exercise selection, hormonal response, and frequency.

Exercise Selection:

Any body part split can be effective if it’s comprised of compound exercises. However, when you target specific muscle groups with body part split training you invariably do a bunch of isolation exercises that have little to no impact to gain lean muscle to your frame.

With full body workouts, there’s no time to mess with concentration curls, kickbacks, and a host of other subpar exercises. By default, total body training steers you to compound exercises and to gain lean muscle that gives you the most bang for your buck.

Hormonal Response:

Research shows that growth hormone will increase after an intense bout of exercise. And when growth hormone increases it signals the body to produce more IGF-1, a powerful anabolic hormone.

Research also shows that working the largest muscle groups results in the highest output of growth hormone. A full body workout creates an intense demand for your body to upregulate anabolic hormones – significantly higher than workouts that only work a few muscle groups (eg, arms and shoulders).

Lean Muscle Workouts Testosterone Release

Through research, it’s been shown that the amount of muscle mass stimulated in lean muscle workouts is proportionate to the amount of testosterone that’s released.

Put simply, workouts that stimulate the most muscles produce the most testosterone produce testosterone and what happens? You gain lean muscle.

I’ll concede that the relationship between strength training and the impact it has on testosterone is still a little fuzzy, but my empirical data (and common sense) tells us that full body workouts augment testosterone better than a day of arm training.

Full Body Workouts - Frequency:

With total body training, each of the primary muscle groups are stimulated at least three times per week, as opposed to a body part split that only hits everything once per week (yes, there’s some carryover between a chest/back and arms/shoulders workouts, but you get the point). Make no mistake about it: training more often is the key to gain lean muscle fast.

However, you can’t just train everything three times per week and recover from those workouts unless you follow these steps.

Step #1: To Gain Lean Muscle Start with three exercises in one workout.

Total Body Training Marathon Workouts Not Required

For a workout to be full body, it only has to consist of an upper body pull, an upper body push, and a squat, deadlift or lunge variation. Here are two examples of a full body workout:

Full body lean muscle workouts Example 1

 1A Chin-up

1B Dip

1C Deadlift

Full body lean muscle workouts Example 2

1A One-arm dumbbell row

1B One-arm shoulder press

1C Reverse lunge

As you can see, to gain lean muscle, full body workouts can consist of single-limb exercises, too. Your lean muscle workouts are not just about bent-over rows, push presses, and squats.

There are countless exercise variations you can use in the workouts.

Later on I’ll tell you how to add more exercises to  full body workouts in order to target lagging muscle groups. But for the first few weeks, start with three exercises per workout to get your body accustomed to this type of training.

One of the problems lifters run into when they embark on a full body training plan is they try to do too many exercises in one workout.

 No one would argue against the principle that training a muscle group more often results in faster muscle gains (provided you can recover between the workouts). three of the most important hormones for lean muscle gains are testosterone, insulin-like growth factor (IGF-1), and growth hormone. when you train everything in one workout you must be wise with the exercises you choose.

Of all the variables that make or break your ability to gain lean muscle, exercise selection is number one.

 

Lean Muscle Building Spartacus, Gladiator And 300 Workouts

Getting Lean Muscled And Ripped

I’ve been getting a lot of questions about all these Gladiator and Spartan workouts etc. So I thought let’s take a look and see what they are about. Now obviously they are all geared towards lean muscle gains, getting ripped and having unstoppable cardio capacity.

Sounds like the kind of Lean and Ripped body we want

All of these workouts are all based on some form of circuit training workouts. Circuit training is taking x amount of exercises normally between 4 and 10 and going non stop till you’ve gone through the whole circuit.

In my last post I posted this 5 exercise complex (another way of saying circuit training)
Upright Row x6, then
Hang Clean x6, then
Front Squat x6, then
Military Press x6, then
Squat x6, then

Rest for approximately two minutes. Then repeat for up to a total of five sets.
Build Muscle Fast But How?<===Click here to read.

Circuit training workouts have become popular because well flat out They Work. Now I'll tell you personaly I prefer using Supersets and Tri Sets. That's just a personal preference. You can't really argue with the results guy's and girls are getting with these total body workouts.

Now I decide to scour the internet and checked out a bunch of these lean muscle workouts. I have some of what I thought were good workouts and thought you would get something out of them.

In the coming day's I'll be breaking down these workouts and we will see what we think is the best way for lean muscle gains and getting ripped.

First up we have Jeff Cavaliere from Athlean X

1 workout, 300 reps, no rest….are you ready?

 

Head over to Lean Muscle Gains where I have 2 videos of these full body circuit workouts for you to see.

Build Muscle And Burn Fat Faster

What is the best way to build muscle and burn fat? If I had a dollar for every time I’ve heard that. So whats the answer?

There isn’t any one best way

I’m a variety guy (okay ha ha stick your sex joke here). But really there are so many tools and systems available to build muscle and burn fat. Here are what you want to use:

Lean Muscle Building Tools And Muscle Density Training Systems

• Weight Training still number 1 – stick to the big compound total body exercises. Train heavy. Keep your reps in the 4-8 range.
• Kettlebells – for me kettlebells are kind of 1B to weight training being 1A. Strength, lean muscle, cardio and fat loss.
• Bodyweight exercises - just because you don’t have a weight in your hands or a kettlebell doesn’t mean you aren’t using resistance training. Bodyweight exercises can be very valuable to lean muscle gains and muscle density.

Training Protocols

• Supersets – one of my favorite workouts I’m using involves supersetting Dips and Snatch Grip Deadlifts. Great combo for building muscle and fat burning.
• Tri – Sets - 3 exercises done back to back to back. As with supersets little to no rest in between exercises.
• Complexes which is what today’s article is going to cover.

How to Build Muscle Faster Than Imagined

Today’s article is by Geoff Neupert.

If you’ve ever tried to build muscle, you know there are thousands of sources

Please Continue Reading At Lean Muscle Gains

Untitled

Muscle Density And Fat Burning

Our focus here is quality lean dense muscle. I have talked alot about total body exercises and workouts with weight training and kettlebells (the 2 best ways of lean muscle building and fat burning) and different exercises to use. Today Craig Ballantyne is going to show us 3 exercises that can help put the finishing touches to your physique.

One of the training methods I haven’t touched on much here (but will be) is interval training. Interval training is typically done after your weight training workouts or on your off day’s. Now when most people think of doing intervals they think sprints.

I’m not real big on running, just to let you know. There are alternatives to sprinting that in my opinion are more effective and have less injury risk.

As an example higher rep kettlebell swings and snatches are made for total body fat loss and conditioning. Kettlebell combination exercises are great total body exercises. And as far as bodyweight exercises go you can’t beat Burpees.

3 Ways To Do Interval Training At Home

Today, I’m going to show you 3 ways that you can do interval training at home with no equipment. So, forget about the fancy treadmill and elliptical machines, all you’ll need for this workout is a dumbbell or kettlebell for two of the exercises along with your bodyweight.

The first exercise I’m going to show you are Dumbbell or Kettlebell Swings. So, what you will do is perform a series of swings for 30 seconds, and then rest 30-60 seconds, or however long you need, and then repeat that 6 times. A swing is similar to the squat motion, but it involves a lot of power from your hips and not a lot from your arms.

So, holding the dumbbell with both hands against your body in front, place your feet a little bit wider than hip width apart, push your hips back, and then swing up. You should be using a lot of hip power to perform this movement.

To See The Video And Read The Rest Of The Article Please Go To Lean Muscle Gains

Lean Muscle And Fat Burning Exercises The Big 5

Total Body Exercises That Build Lean Muscle And Burn Fat

Did you read yesterday’s article? Your Interval Training Workouts More Effective Fat Loss <==click to read. So in the last few day’s we have decided for maximum fat loss and lean muscle gains our resistance training and interval training goes hand and hand.

We have also talked about how using compound exercises (total body exercises) and total body workouts give us the most bang for the buck. We want to spend less time working out and get great results, that’s where The Big 5 comes in.

Today I’m handing it over to Craig Ballantyne to give us his breakdown on the Big 5.

If you are going to the gym and spending too much time while not getting the results you deserve, then you probably aren’t using the right exercises. You need to make sure your workouts include the Big 5 Lean Muscle Building, Fat Loss Exercises.

Over my 16 years of training and training men and women for fat loss, I’ve stumbled across the “Big 5″ movements that must be used in a total-body fat burning, lean muscle-building workout.

The “Big 5″ movements are guaranteed to boost your metabolism, add lean muscle and burn fat.

 If you don’t have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.

So I designed this workout around the Big 5, and put them into a circuit(which I’ll have for you tomorrow-Joe) to help you get more results in less time. But first, let’s go over the Big 5 lean muscle and fat burning exercises

Continue Reading At Fat Burning Workouts

Lean And Ripped With One Exercise

Some weeks I workout 5-6 days but never more than 40 minutes. And at least 2 of those days are no more than 20 minutes. I want to build lean muscle, lose fat

via fatburningdietsandworkouts.com

Full Body Workouts Gain Lean Muscle Faster Part 2

Total Body Training – To Get Lean And Add Muscle

Today we are back with Chad Waterbury and his article series using full body workouts to gain lean muscle. Here is the link to part 1 Gain Lean Muscle With Total Body Training.

With the  information in this series you’ll have all the tools you need to make total body training to gain lean muscle work for you.

Training your entire body, each time you suit up for a workout, is the fastest way for 99% of lifters who look to gain lean muscle. I can’t make it any simpler than that. Full body workouts (aka total body training) is as popular as ever because that’s what the vast majority of lifters out there need.

Full Body Workouts Gain Lean Muscle Faster Part 2

Step #2: Perform a different exercise for each workout throughout the week.

 This is where lifters often get tripped up.

 If you try to do full body workouts that consists of the chin-up/dip/deadlift circuit three times per week you’ll get overtrained in no time.

Each workout throughout the week must consist of different variations of an upper body pull, upper body push, and squat, deadlift or lunge variation.

 Here’s a sample of weekly full body workouts.

Monday

1A Chin-up
1B Dip
1C Deadlift

Wednesday

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly full body workout plan that consists of different exercises in each workout.

Repeat this plan for 6 weeks, and then pick new exercises.

The exercises for your next 6-week phase don’t have to be drastically different. Simply switching from dumbbells to a barbell or kettlebells will do the trick.

For example, you could do the front squat with a barbell for 6 weeks, and then do a front squat while holding two kettlebells for the next 6 weeks. Or you could do a completely different exercise. It’s up to you and the equipment that’s available.

Step #3: Use a different rep scheme with each workout throughout the week.

Full body workouts are demanding and they’ll push your limits of recovery if you’re not used to them.

Therefore, one simple trick to help your body recover is to use a different number of reps per set in each workout. This, by the way, is just another way of telling you to vary the load throughout the week. You can’t use the same weight for a set of 10 as you use for a set of 3 reps.

Total Body Training For Lean Muscle Workouts

This is a good thing since different loads have a different impact on your nervous system. It’s easier for your nervous system to recover from three different loads throughout the week than it is for a constant load, especially if it’s heavy.

So let’s build on the sample full body workout plan we already have and add in the set/rep parameters.

Monday

Sets x Reps: 8×3

1A Chin-up
1B Dip
1C Deadlift

Wednesday

Sets x Reps: 5×5

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Friday

Sets x Reps: 4×10

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Now you have a weekly plan that consists of different exercises and different loads (reps) in each workout throughout the week.

This is how to make total body training work for natural guys who have a limited capacity to recover. I’ve never worked with a client who couldn’t recover from the above program, provided their nutrition and sleep are in order.

Here’s another trick if you’re really limited by the number of exercises you can do. Start by setting up a weekly plan that consists of the exercises that suit your available equipment. Use the same set/rep parameters I listed above. Do that plan for 6 weeks.

Then, when the 6 weeks are up you can alter the weekly plan by simply moving around the set/rep parameters from one workout to another.

Here’s what I mean.

Monday

Sets x Reps: 8×3

1A Pull-up with a narrow grip
1B Decline dumbbell bench press
1C Front squat

Wednesday

Sets x Reps: 5×5

1A Chin-up
1B Dip
1C Deadlift

Friday

Sets x Reps: 4×10

1A One-arm row
1B One-arm shoulder press
1C Reverse lunge

Now you have a whole new program to do for another 6 weeks while using the same exercises you did in the first phase.

In part 3I’ll explain how to modify a full body workout to burn fat, build

Chad Waterbury Full Body Workouts To Gain Lean Muscle And Burn Fat

 strength, or bring up a lagging body part.

There you go a plan for your full body workouts. Stay tuned I’ll be back with more from Chad soon.

In the mean time Train Hard Train Smart  Joe

P.S. Here is The Link To Part 1 if You Missed It

Gain Lean Muscle With Total Body Training

Gaining Lean Muscle Without Gaining Fat

Same as fat loss, gaining lean muscle begins with calories. Eat to many calories thinking that you'll keep gaining lean muscle won't work. You'll just get fat.

via fatburningdietsandworkouts.com

Lean Muscle Building For A Lean Athletic Gladiator Body

Lean Muscle Building

Where we train and diet to get that lean muscled athletic body. Strong, Lean, Healthy and Looking good in and out of your clothes.


The common advice of just sticking to the big lifts like deadlifts, squats, and bench presses is great if you just want to add muscle mass and get as big as you can.

That's how I trained for years, but as time has gone on I now prefer the more trim, angular dense muscle body type.

Gain LEAN Muscle For The Physique of A Gladiator

In movies, gladiators are lean, muscled warriors. Think of the X-shaped physique (we talked about with John Romaniello the other day) which means: lean dense muscle, broad shoulders, a narrow waist, and strong, well-developed calves.


Gladiators fought lions, tigers, bears, and each other to the death. It’s not tough to see why gladiators have been glorified in movies, and it’s no mystery that most guys would kill to have a gladiator’s strength, stamina and, above all, lean muscled physique. They had dense muscles like hardened steel springs; they had the endurance and stamina to fight for hours on end; they were, beyond any doubt, badass.


For this gladiator workout, we’ll focus on making you look like a chiseled Hollywood gladiator, but with the strength, endurance and speed of an ancient one.


So let’s take a look at some steps to setting up an effecient and effective workout for lean muscle gains that could turn you, the average guy, into a lean muscled, modern day gladiator(without all the fighting).


In the end, these types of workouts will prepare you to face any challenge, catching the eye of the new girl at the office, competeing in your favorite sport and doing everyday chores — whether it’s moving a piece of furniture or building a deck.

Get Strong and Increase Muscle Density

I am not a machine guy, if you want lean muscle gains, strength and endurance with fat loss being an added plus Barbells, Dumbbells, Kettlebells and Bodyweight exercises. I wasn’t there but I’m pretty sure gladiators didn’t have all those fancy shiny machines. I like to do my workouts in a timed superset method. As an example:


1A) Incline Dumbell Bench

1B) Barbell Snatch


I set my timer for 15 or 20 minutes alternating back and forth. Max reps are 8 low reps 3, I pyramid my weights low to high. But my focus is to the heaviest weight ( I will usually do 2-3 sets with the heaviest weight). Rest is 30-45 seconds between exercises.


So, for these workouts, you’ll be dealing with free weights, kettlebells and bodyweight. Focus on big movements that use lots of muscles at once. The snatch grip deadlift is one of my favorites.


Get Tough Train To Endure


The lean muscle is great (she loves it) the strength (functional for everyday life), but you also need endurance (should you like a gladiator ever need to throw down strength is needed but so is endurance think MMA fighters).


This is where doing your workouts in circuits come in, taking rests only when you absolutely need it. Move from one muscle group to the next without breaks. Hit the bench, dive right into rows, do some squats, then do it all over again until you’re worn out.


You’ll build anaerobic endurance and the ability to lift heavy and long without crapping out. Alternate this endurance workout with your strength workout week by week for the perfect gladiator workout.


You’ll also need aerobic endurance — strong lungs. Here is the sample interval training workout from the 5 part lean muscle gains series I posted:


Minute 1: Walk at 3.5 mph

Minute 2: Jog 7.0 mph

Minute 3: Walk at 3.5 mph

Minute 4: Jog 7.5 mph

Minute 5: Walk at 3.5 mph

…

Minute 14: Running Hard (10-12 mph)

Minute 15: Walk at 3.5 mph


I also believe in doing some steady state long distance cardio read more about it in the lean muscle gains series and as an example try this:

Get outside for a distance run:. Alternate a fast pace with a more laid-back one and throw in a few all-out sprints. Do this type of run at least three times a week. It’s the easiest way to prime your lungs for maximum effort.

If your gym has a pool, consider swimming. It’s the most aerobically intense workout known to fitness trainers, and it’ll really get your cardiovascular system in shape.

So there you have some basic’s to set up a gladiator workout. As usual the idea is for building lean muscle, strength and unstoppable endurance. Stay with me here I have alot more info, workouts and healthy eating tips coming.

Lean Muscle Building For
That Lean Athletic Hollywood Body

For more on gaining lean dense muscle and fat burning cardio check out these other articles:

1 - Building The Lean Muscled X Shaped Physique

2 - Adding Muscle To Your Shoulders