Friday, November 28, 2008

Men's Health Oct 2008 (INDIA)

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Men's Health Nov 2008 (INDIA)

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Truth About Six Packs Abs eBook

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Tar Heels Workout

The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It's designed to help you build a rock-solid core, burn fat, and improve your sports performance. Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions -- the number players like Tyler Hansbrough (shown here) complete when they perform the routine. However, Sahratian suggests you start with 200 reps. (Call it the Med Ball 200.) The best part: All you need is a medicine ball to do this workout any place, any time.

The Medicine Ball 200
The old-school way to get your body in game shape

Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase at Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Too easy? Rest 60 to 90 seconds and do the circuit again. Download this workout to your iPod at

1. Big Circles Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counterclockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Do 10 circles, and then reverse direction to clockwise and do 10 more.

2. Woodchopper  Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs -- but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.

3. Standing Russian Twist  Hold a medicine ball with both hands in front of your chest and your arms straight [A]. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left [B]. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That's 1 repetition.

4. Squat to Press  Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

5. Medicine-Ball Situp  Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start. That's 1 repetition.

6. Rocky Solo  Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap [A]. Twist your torso to the right and place the ball behind you [B]. Then twist all the way to your left and pick the ball up and bring it back to the starting position [C]. That's 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.

7. Toe Touch  Grab a medicine ball, lie on your back, and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition.

8. 45-Degree Twist  Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight [A]. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right [B]. Then reverse direction, rotating all the way to the left. That's 1 repetition.
9. Suitcase Crunch  Lie on your back with your legs straight. Use both hands to hold a medicine ball above your head and barely off the floor [A]. Simultaneously raise your torso and bend your right knee toward your chest as you bring the ball over your knee and toward your foot. Reverse the movement and repeat, this time bending your left knee [B]. That's 1 repetition.

10. Diagonal Crunch  Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o'clock above the top of your head [A]. To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs [B]. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o'clock above your head [C] before you repeat the movement. That's 1 repetition. Repeat, alternating back and forth in this manner.


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Monday, November 24, 2008

Children Should Skip for Stronger Bones

Children should be encouraged to jump and skip as often as possible to improve their bone health, according to a new Australian study. 80 per cent of bone mass is accrued in the first 20 years of life and especially around puberty because of the circulating hormones. Physiotherapists at the Griffith University in Queensland asked children with an average age of 14 to perform a tenminute warm- up of star- jumps, side lunges and skipping twice a week before their PE lessons. At the start of the eight- month study, the children could manage only around 50 jumps; by the end, they could do 300 and their bone and muscle strength had improved significantly.

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3 Exercise Myths

MYTH 1: You should perform cardio in your “fat burning zone.”

TRUTH: Step into any gym and you’ll hear personal trainers preaching that the best way to lose weight is by exercising in your “fat burning zone.” While this might sound good in theory, the “fat burning zone” is actually based on faulty interpretation of research showing activities performed at a low intensity (60 to 80 percent of max heart rate) burn a greater percentage of fat calories than higher intensity activities.

Fact is burning a greater percentage of fat doesn’t equate to burning more total fat calories. High-intensity exercise burns more fat calories on an absolute basis than lower intensity activities, making it the preferred choice for those looking to optimize fat loss.

One of the best fat-burning forms of cardio is interval training, where you intersperse periods of high-intensity exercise with periods of low-intensity exercise. This not only maximizes fat burning during the activity, but also increases a phenomenon called excess post-exercise oxygen consumption (EPOC) — the amount of calories burned once the activity is finished — which helps keep your metabolism elevated long after you’ve stopped working out.

Sweat is a good indicator of exercise intensity.

TRUTH: You’ve no doubt heard fitness pros utter the phrase, “Ya gotta sweat.” Many people adopt this as an exercise mantra, believing it’s the key to a successful workout. Not!

While sweat tends to be associated with rigorous exercise, it is by no means essential to achieving results. If it was, you’d get buff lounging in a sauna!

Fact is sweat is an indicator that your body temperature is rising, not necessarily that you are exercising at an intense level. Your body regulates its temperature by activating your sweat glands, which then releases water through your pores as a cooling mechanism.

Rather than focusing on how much you sweat, the best way to monitor exercise intensity is by using a rating of perceived exertion (RPE). This is a subjective scale that estimates how difficult an activity is to perform. I like to keep it simple and use a scale of 1 to 10, with 1 being complete inactivity and 10 being all-out effort. If you want to exercise intensely, maintain a level of an 8 or more on the RPE scale.

MYTH 3: If you stop lifting weights, your muscle will turn to fat.

TRUTH: Some people refuse to lift weights for fear that their hard-earned muscle will simply morph into fat if they stop working out. Nonsense! Muscle and fat are two separate and distinct properties that have completely different molecular structures.

Muscle is a protein-based tissue comprised of filaments called actin and myosin. Body fat, on the other hand, consists of stored triglycerides, which are made up of a carbohydrate (glycerol) and three fatty acids. Hence, the possibility of muscle turning into fat (or vice versa) is akin to an apple becoming an orange: There’s simply no mechanism for it to happen.

Bottom line: don’t let the “muscle-to-fat myth” deter you from lifting weights. The only thing that happens when you stop weight training is that you ultimately lose the muscle that you’d developed.
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Tuesday, November 18, 2008

Burn the Fat Feed the Muscle

This manual will reveal to you all the secrets of permanent fat loss. It is written by a man who has discovered these secrets the hard way - through long years of trial and error. Using the information in this manual will allow you master the art and science of losing body fat by a shorter and less costly route; by "modeling" those who have gone before you and learning from an expert. The primary goals of this manual are to help you lose fat permanently without drugs, supplements or gimmicks and to educate you in the process of losing fat. In other words, my goal is to turn you into a "fat loss expert"… to teach you the reasons why and help you to understand the process…and to do so without bias or ulterior motive.

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Dorian Yates Training
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Animal Training

"Guns... To survive in this game, ya gotta have 'em. To make your mark--to be a legend, you need a badass set of arms. Wanna know how I built mine? Follow me." -- Wrath

The long awaited first installment of the Animal Training Series, "Animal Arms", is finally here. Featuring none other than Wrath from "The Journey", "Animal Arms" gives you a unique glimpse into Wrath's world. It's raw, uncensored and ugly... Follow Wrath as he goes through his actual workout, blasting his guns. Find out what he does, how he trains, and what it takes to get the job done. It's time to roll up your sleeves and get your hands dirty. If ya need insights or you need a ~Censored~ dose of motivation, you've come to the right place.

"Chest day. Let's pack on the plates and go to work. The best day of my week? Shit this is the best day of my life. This is why I love this sport..." -- Wrath

Volume 2 of the Animal Training Series follows Wrath as he tears through a draining chest routine. Pack on the pies and prepare for the pain... This is what Animal is all about. Inclines, flat bench, flyes and crossovers, Wrath does 'em all. Motivating, educational and hardcore down to the last frame of celluloid, "Chest” follows the footsteps of its “Arms” predecessor and sets itself apart from every other bodybuilding training video ever made.

Animal Arms:

Animal Chest:
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Max Contraction Training

The breakthrough new fitness program for readers who want big gains in little time

"I had one little miniworkout. I couldn't believe how short the workout was, and how good I felt afterward. . . . This technique is going to change your life." --Tony Robbins, author of Awaken the Giant Within

This is the ultimate high-intensity training system that is revolutionizing bodybuilding. John Little reveals how you can reach your full bodybuilding potential in the shortest time possible. Imagine a 10-second workout (you read that right!) performed but once a week that can stimulate up to 30 pounds of muscle growth! The Max Contraction System reveals why you do not need to spend hours a day and multiple days per week in the gym to build a muscular body. Inside the pages of this incredible, new and revolutionary book you will learn:

* The groundbreaking technique (fully supported by science) that MAXimizes muscle fiber stimulation and that has proven to be FOUR TIMES more efficient than conventional training!
* How MAXimum Muscle Growth is REALLY stimulated!
* How to structure your workouts year-round for continuous gains!
* How to double your strength!
* Why you don’t need repetitions!
* Why you don’t need supplements!
* Why you don’t need sets!
* Why a workout lasting under one minute – MAXimum – of actual training time (and can take as little as 10 seconds) will stimulate far greater muscle growth than workouts lasting hours!
* The best specialization routines and exercises to pack inches of muscle on your arms, chest, back, shoulders and legs and how to chisel your abdominal muscles in the shortest time possible!

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Muscle and Fitness Training Videos

Introducing the revolutionary Muscle & Fitness Training System - your ultimate guide to unprecedented lean mass gains. Muscle & Fitness has brought the industry's best training minds and athletes together to create a state-of-the-art Hollywood production with the most advanced combination of training information, graphics, animation, and DVD technology. This amazing five-DVD package tells you exactly how to turn your arms, chest, shoulders, back, legs - whichever muscle group you want to grow - into a magnificent, chiseled physique even the pros will envy!



Chest Shoulders:

Back and Legs:

Home Training :

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Thursday, November 13, 2008

Bigger Biceps

3 Things You Don't Know About Your Biceps

1. The visibility of your cephalic vein, which crosses your biceps, has nothing to do with how many curls you can perform. To make this vein pop, you need to drop your body fat below 15 percent. Don't be surprised if the vein is more pronounced on one arm than the other: Genetics also play a key role in determining its prominence.

2. Under a microscope, some muscle fibers look pinnated, or feather shaped. But the biceps's long parallel fibers give them the ability to bulge. This means that devoting just a little attention to your biceps, especially compared with other muscle groups, goes a long way toward making them grow.

3. The average guy's biceps are composed of about 1 pound of muscle. For both of your arms combined, that's just 3 percent of the amount of muscle mass in your entire body. Remember that number: It's a good way to keep a perspective on how much you train your biceps compared with your other muscle groups.

Close-Grip Chinup

Grab a chinup bar with an underhand grip, your hands spaced about 6 inches apart. Hang with your arms straight. Keeping your face straight ahead and your elbows pointed down, pull yourself up until the bar is directly under your chin. Then lower yourself to the starting position.
Stare straight ahead at all times--it will limit momentum.

Dumbbell Biceps Curl

Grab a dumbbell in each hand, using an underhand grip (palms facing forward). Let them hang at arm's length next to your sides. Without moving your upper arms, curl the weights up toward your shoulders, then slowly lower them.

If your elbows move forward, you're cheating. Keep them pointing down.

Dumbbell Incline Offset-Grip Curl

Set an incline bench to a 60-degree angle, then grab a dumbbell in each hand so your thumbs touch the plates (instead of holding the center of the handle). Lie on the bench holding the dumbbells at arm's length, palms facing each other. As you curl the weights, rotate your wrists so your palms face you at the top of the move. Reverse to the starting position.

Grasp the weight so your hand is against the side of the plate, not in the center.

Rope Cable Hammer Curl

Attach a rope to a low-pulley cable and stand 1 to 2 feet in front of the weight stack. Grab an end of the rope in each hand with a neutral grip (palms facing each other). With your elbows tucked at your sides, slowly curl your fists up toward your shoulders, then return to the starting position.

Don't allow your wrists to bend as you curl the weight.

Towel Inverted Row

Lie under a Smith machine or squat rack with your legs straight and a bar set a few inches higher than arm's length. Loop two small towels over the bar, spaced shoulder-width apart. Grab each towel. Keeping your body straight, pull yourself toward the bar. Pause, then slowly lower yourself.

Using towels challenges your grip, so it also builds your forearms.

Dumbbell Single-Arm Isometric Curl

Grab a dumbbell in each hand. Curl the weight in your left hand until your elbow is bent 90 degrees. Holding that position, curl the weight in your right hand toward your shoulder, then lower it. Complete your reps while maintaining a right angle with your left arm. Repeat on the other side.
Keep one arm bent 90 degrees as you curl with your other arm.

Hard Move, Harder Muscle

Ready for a challenge? Try this exercise at the end of your biceps workout. Do two or three sets of 12 to 15 repetitions, resting for 60 seconds after each set.

Single-Arm Cross Curl

Stand between the weight stacks of a cable crossover station and grab a high-pulley handle in each hand, with your palms up. Hold your arms out to the sides so they're parallel to the floor, but keep your elbows slightly bent. Without moving your left arm, curl your right hand toward your head. Flex your biceps. Then slowly allow your arm to straighten--control the weight throughout the exercise. Repeat the move with your other arm.

Keep your upper arms parallel to the floor at all times.

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Build Bigger Arms Poster

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Sunday, November 9, 2008

Defining Lower Biceps

Your arms will appear cartoonishly blocky if you don’t develop the long-head portions--the upper peak of your biceps and the inner part of the “horseshoe” of your triceps. Hitting these crucial yet neglected areas defines the arms at the shoulders and improves your overall proportions.

At the end of your upper-body routine, do two or three sets of 12 to 15 repetitions of each of the following moves. Keep your shoulder blades pulled back and down to stabilize your shoulder joints, and take 1 second to lift the weights, pause for 2 seconds, then take 2 to 3 seconds to lower them.

1. Standing Cable Curl

Stand with your back to the weight stack of a cable-crossover system. Grab the low-pulley handle (take one in each hand if possible) and hold it about 2 inches behind the midline of your body--so your arm is 10 degrees back from perpendicular to the floor. Curl the handle up toward your shoulder. Pause for 2 seconds, then slowly lower it.

2. Lying Swiss-Ball Triceps Extension

Grab a pair of dumbbells and lie facedown on a Swiss ball with your arms bent 90 degrees. Keeping your elbows and upper arms stationary, straighten your arms. Pause for a count of two, then slowly return to the starting position.
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Bigger Triceps Trick

You probably know your triceps comprise more of your arm than your biceps do, but most men still pay their triceps less attention. The equalizer: Recast exercises like pushups and core moves as arm builders. You won't skip exercises you already do, and these variations will help you build bigger, fuller arms.

Triceps Power Pushup

For strength, power, endurance, and balance

Place a large medicine ball on the floor and get in pushup position with the ball under your chest. Bend your arms to lower your chest to the ball. Push up forcefully so that your hands leave the floor, then land with your hands on the ball. Straighten your arms. Do a pushup with your hands on the ball, then drop your hands to the floor and repeat. Aim for three sets of eight to 12 reps.

Straight-Leg Lying Triceps Extension

For a great end-of-workout pump and a stronger core

Grab a straight bar underhand from a low pulley cable and lie on a Swiss ball so your butt and lower back touch the ball. Your legs should be straight, pointing away from the weight stack. Extend your arms overhead, beside your ears. Without changing your elbow position or body angle, bend your arms to lower the bar toward your shoulders. Then reverse. Do three sets of 12.

Bonus Arm Builder!

Make the last set in your biceps routine a barbell curl and use light weight--about 50 percent effort--for eight to 12 reps. Focus on pulling the bar down with your triceps as if you were performing a pushdown. This creates a neuromuscular link between biceps and triceps, to prepare your
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Top 5 Physiques

These are my top ten picks for the best male physiques that are not necessarily freaky bodybuilders. These men were chosen for aesthetic beauty and achievability. Basically, when I look at them I can say two things"I wanna look like that" and "I CAN look like that".
These guys are a bit taller (at least 5'11" or so), more muscular than most men and male models, are close to my age (not some young baby hopped up on steroids), and do not appear to be genetically freaky (meaning it looks like they earned what they're sporting). They also have very balanced physiques; all these guys have nice legs as well as upper bodies (and, of course, abs). And they are consistently in shape and look good in every photo taken at any moment. Oh yeah, I've also met most of these guys in person and was impressed by how nice they were - good manners always help a person look better!

Zac Titus

Jason Pelletier

Ben Bradley

Greg Plitt

Bryan Thomas

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Aamir Khan "Ghajini" Workout

The buzz everywhere is about the Aamir Khan’s 6 pack abs and fighter like physique he has built for his forthcoming movie ‘Ghajini’. I read in an article how he worked hard in order look like this. I have mentioned some of the excerpts in this post.

It took Aamir Khan almost a year from March 15, 2007 to April 21, 2008 with three hours of workout every day to build that lean yet muscular physique.Aamir Khan is so intent on acquiring a chiselled set of six-pack abs that he has taken personal instructor Satyajit Desai with him to Namibia (Africa)


Mondays -


Bench Press
Chest Dumbell Press
Dumbell Flye
Incline Bench Press

Seated Cable Row

Tuesdays -


Barbell Curls
Dumbell Curls(21)
Preacher Curls
Concentration Curls
ShortGrip Triceps Press
Lying Extension
Rope Pulldown

Wednesdays -


Military Press
Front Shoulder Press
Seated Dumbell Press
Shoulder Press
Bent OverLateral Raise
Upright Row

Leg Press

Weighted crunches

TIP:Drink Lemon Water while workout.

Apart from this he was also doing half-hour to an hour cardio and abs everyday. As for abs I read he used to do 1,000 crunches everyday. Aamir Khan always managed to get eight hours of sleep. No matter what time he went to sleep, he did get eight hours of sleep every day which I think is really important because proper sleep gives enough rest to the muscles and helps in muscle growth and you will not get tired easily while workouts.

Aamir Khan credits his physique to diet as well. He had a balanced diet that included one-third fat, one-third carbs, one-third protein, and normal food like rotis, rice, sabzis, chicken and all cooked in 3 spoons of oil. Apart from this he used to have 16 egg whites, fruits, and four lts. of water every day. There was no sugar, no potatoes, no bananas, no red meat, no egg yolks and no fried stuff.

So building good physique revolves around Exercise, Sleep and Diet. All these 3 are inter-related. If you don’t sleep well you will not have enough strength for exercise and if you eat junk food without having healthy diet you develop fat in your body. So the right combination of all the 3 is important.

Aamir Khan’s diet:

* Daily intake is broken down into six small meals every two hours
* A small carb meal (banana, apple) before exercises that helps build energy. Avoid dairy products but can have buttermilk.
* Food cooked only in 3 tbs of olive oil or saffola
* Plenty of fresh vegetables and fruits
* Rotis made of three-grain wheat (bajra, jowar and atta)
* Snacks include biscuits, brown bread sandwiches, papaya (through the day)
* No carbs after 8 pm, but soups or juices are allowed
* One or two pieces of tandoori chicken for dinner or four egg whites. Can alternate that with vegetable soup, and bhurji with salads or omlette (of egg whites only)

I know with the kind of life style people have these days it is difficult to follow the above diet, exercise routine and do 3 hours of exercise. But what I know for sure is even if we are doing half what Aamir Khan did we would be in a decent shape, healthy and good looking.
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Daniel Craig "James Bond" Workout

In Casino Royale, Daniel Craig boasts a body that is worthy of Bond status. If you want to sport a rock-hard physique similar to Craig’s, follow the steps in this article and you’ll be there before you can say “Bond.”


The first thing you must take into consideration is the food you put into your body. There is truth to the saying “you are what you eat,” and Daniel Craig is no exception. He definitely didn’t get into that shape by eating chips, candy and fast food, so you should seek to eliminate those foods from your diet. Whether you need to gain muscle to reach his size or lose fat to achieve his level of leanness, you should be consuming between five and eight meals a day -- no exceptions. If you starve yourself, your metabolism will shut down, which means that if you are smaller, your body won’t grow, and if you are overweight, your body will hold onto fat.

What to eat

The next time you go to the supermarket, stock up on whole foods -- like lean meats, rice, vegetables, and whole-grain bread -- and stay away from fried food, candy, soda, chips, alcohol, enriched flour, refined sugar, and excessive amounts of preservatives and sodium. These foods have a much lower nutritional value and are likely to either make you fat or cause you to retain excess water -- or both.

A balanced meal is made up of protein, carbohydrates and healthy fats. Your protein should come from a serving of either chicken, turkey, fish or egg whites. Get your carbohydrates from rice, oats, yams or sweet potatoes, whole-grain breads, and fruits and vegetables. Your fats will come from healthy oils (canola, olive or flaxseed), nuts and avocado.

Keeping each meal balanced will ensure that you have the proper nutrients to both fuel you through your workouts and keep your metabolism functioning optimally. Feel free to consume low-fat dairy products a few times a day. Craig was big, but not as lean as a fitness model, so you can have moderate portions of healthy pasta and whole-grain bread, which are great bulking foods.

How much protein and carbs you need

To maintain Craig’s size, you should consume about one gram of protein per pound of body weight and two grams to three grams of complex carbs per pound of bodyweight. Drink water all day to flush your organs of excess protein and toxins, as well as to drop excess water weight and stay hydrated. It would also be wise to take a multvitamin, as drinking water rids your body of important minerals.

Doing all this should give you plenty of energy and ensure that your body isn’t overloaded with excess glycogen that would get turned into fat. Also, try to consume your carbohydrates with your first four meals and avoid them late at night so your body can burn more fat while you sleep. For late-night meals, healthy fats should take the place of carbohydrates; they will give your body more calories and energy, as they have five more calories per gram than protein or carbs.

The Workout

As Craig was quite “built” in Casino Royale, cardio should be kept to a minimum (two days to three days per week) and heavy weight training should be the focus of the workout plan, particularly in the upper body. While pushing yourself at the gym is important, it is also imperative that you focus on rest and recuperation; if you aren’t getting enough sleep, chances are that your gains will suffer.

Your diet is about 75% of the equation, while the work you do in the gym accounts for the remaining 25%. Before beginning your journey, you should organize a diet plan and commit to it. This might mean cooking food every morning to make sure you don’t miss a meal throughout the day.

If you really want to change your physique, you will make these sacrifices without question. As difficult as it may seem, the goal is to get your body on a regular eating plan in which you will eat by the clock instead of when it’s convenient. Once you get used to this habit of planning your meals and eating regularly, it will become a lifestyle change and you will see the results in your physique.

For each exercise, perform 3 to 5 sets of 8 to 12 reps. Feel free to throw in extra sets to your particular liking.

Day 1: upper body


Incline dumbbell press: Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest. Repeat.
Flat barbell bench press: Lie supine on the bench. Dismount the barbell from the rack using a wide oblique overhand grip. Lower the weight to your upper chest. Press the bar until your arms are extended. Repeat.

Pec dec flye: Sit on the machine with your back on the pad. If available, push the foot lever until the arm pads move forward. Place your forearms on the pads and position your upper arms parallel to one another. Release the foot lever. Push the levers together. Return until the chest muscles are stretched. Repeat.


Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height. Lower and repeat.

Reverse pec dec flye: Lower the seat slightly and sit facing the machine. Adjust and grab the handles, then contract your rear deltoids and shoulder blades to bring the weight back. Once you have squeezed your shoulder blades together, return the handles to their initial position without letting the weights rest. Repeat.

Day 2: biceps/triceps

Barbell bicep curl: Grasp the bar with a shoulder-width underhand grip. With your elbows at your sides, bend your elbows and raise the bar until your forearms are vertical. Lower until your arms are fully extended. Repeat.

Dumbbell hammer curl: Hold a dumbbell in each hand with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulder. Lower to the original position and repeat with the opposite arm.

Lying tricep extension (skullcrushers): Lie on a bench with a narrow overhand grip on a barbell. Position the barbell over your forehead with your arms extended. Lower the bar by bending your elbows. As the bar approaches your head, move your elbows backward slightly -- just enough to allow the bar to clear your head. Extend your arms. As you bring the bar back and it clears your head, put your elbows back in their initial position and extend your arms over your forehead. Repeat.

Dumbbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your upper arm parallel to the floor. Extend your arm until it is straight. Return and repeat. Continue with the opposite arm.

Rope tricep pulldown: Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend your arms downward. Release until your forearms are close to your upper arms (with your hands no higher than your chest). Repeat.\

Day 3: legs/glutes/abs

Dumbbell lunge: Stand with a dumbbell in each hand, palms facing in. Lunge forward with one leg. Land on your heel, then your forefoot. Lower your body by flexing the knee and hip of your front leg until the knee of your rear leg is almost in contact with floor. Return to the standing position by forcibly extending the hip and knee of the front leg. Repeat with the opposite leg.

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front of your lower legs under the padded lever. Position your knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees. Repeat.

Prone hamstring curl: Facing the bench, stand between the bench and the lever pads. Lie prone on the bench with your knees just beyond the edge of it and your lower legs under the lever pads. Grasp the handles. Raise the lever pads to the back of your thighs by flexing your knees. Lower the lever pads until your legs are straight. Repeat.
Standing cable glute pull superset with abductor machine: Attach an ankle cuff to the low pulley. Attach the cuff to one ankle, grasp the ballet bar with both hands and step far back with your unattached foot. Keep your elbows straight to support your body. Keeping your leg straight, lift your cuffed foot off the floor until your leg is at a 45-degree angle with the floor. Repeat. Continue with the opposite leg.
Standing calf raise/seated calf raise: Place your shoulders under the padded lever. Position your toes and the balls of your feet on the calf block with the arches and heels extending off. Grasp the handles or the sides of the padded lever. Raise your heels by extending your ankles as high as possible. Then, lower your heels by bending your ankles until your calves are stretched. Repeat.
Hanging leg raises/oblique cable twist superset: Grasp and hang from the high bar. Raise your legs by flexing your hips and knees until your thighs are a little higher than parallel to the floor. Return until your hips and knees are extended. Repeat.

Standing cable oblique twist: Get on the cable crossover machine. With your arms straight, hold the handle in front of your chest. While looking straight ahead, contract your abdominals and slowly turn your torso to the right, making sure to not pull with your arms, but to feel the work in your obliques. Release and repeat on the opposite side.

Get in 007 shape

If you follow these steps, you should achieve a size and muscular shape similar to Daniel Craig’s in Casino Royale. Each and every repetition should be carried out with extreme focus and dedication toward the end result; make sure you squeeze and contract the muscle you are working during each repetition. True development will only come from isolation, and not simply from “pushing the weight up” without regard to form and mental focus.
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Brad Pitt "Troy" Workout

Brad Pitt had seven months before Troy started filming to get into shape. During the shoot he maintained his physical appearance because the scenes weren’t shot chronologically. Pitt maintains that his workout for Troy was the most aggressive he had ever done. Through interviews and rumors on set we get some hints of Pitt’s workout. The rest we can reverse engineer.

To start, Brad’s character for Troy, Achilles, was well built but not overly muscular. He is not built like a bodybuilder. The key here is proportion. Many amateur bodybuilders and weightlifters have big arms and chests and small shoulders and backs. The problem exists because everyone feels the need to be a big shot on the bench press or impress the ladies with bicep curls. Look at some stills from Troy; Brad has very developed shoulders and an excellent back. His chest is built, but is in proportion. Also, you can notice that his upper chest is especially built, rather than the lower part that bench pressing emphasizes. Also, his legs are not overly muscular at all. In addition to his muscular development, Brad has very low body fat. Without low body fat, all his added muscle would look make him look bulky and slow.

Since Brad had seven month to get into shape for Troy, our workout will be over a seven month period. We will have a two step approach, as trying to get your body fat levels low to quickly would make it difficult to put on muscle. (note that if you have a lot of muscle you could skip to the second phase) The first step of our approach is a four month bulking phase but not in the traditional sense. We will completely avoid things like squats, deadlifts, and bench press. These will add mass in all the wrong places if you are going for Pitt’s look. Instead, we will focus on bulking up the upper and middle back, the shoulders (especially the read deltoid, because it is necessary for superlative shoulders and because it is underdeveloped in most people), and the upper chest. Only moderate amounts of cardio will be performed in step one, and this is only to get you ready for step 2.

The second step will be a three month cutting phase with an emphasis on getting a “hard� physique. I say “hard� rather than ripped because there is a difference. We are not necessarily concerned with how ripped you can get, or how many striations (or cuts) your chest can have. Instead, we want your muscle to simply be hard. The problem with many bodybuilding approaches is that, while size is indeed added quickly, muscular density actually decreases. This is because the number of muscle fibers stays relatively the same while there is more “fluid� in the muscle. Thus, as the muscle gets larger the resting tension or firmness decreases. We want to actually add density in the second step, and to do this we will choose exercises that will build the muscle fibers themselves and not the fluid around them, and we will also choose exercises that will increase capillary density. Capillary density is achieved through high rep bodyweight exercises. Think sets of pushups not endless curls with 5 pound dumbbells. Workouts with successive bodyweight exercises with little rest in between will also help you lose bodyfat, as they are similar to interval training workouts in the effect on your body. In addition to these pseudo interval workouts, you will also be doing pure running interval workouts. (While we usually don’t care what type of exercise you do for intervals, here you have to do running because the associated muscular development will give you the lower body similar to Pitt’s) Don’t fear losing muscle mass with all these intervals; Olympic sprinters do tons of interval training (otherwise known as a series of sprints) and their physiques aren’t exactly weak. Just one last point: the mechanics behind the second step might be confusing at first, but really what we are doing is avoiding the middle range of reps. We use low reps to work out the muscle fiber itself to gain strength and hardness, and we use high reps to gain the capillary density. The midrange of reps is ignored because we don’t want useless bulk or a pumped up look.

Enough said; let’s get to the workout, which we have broken down into two phases:

Phase 1: Bulking

Day 1: Upper Chest/ Shoulders, Triceps, Abs

3 sets x 10 reps Inclined Dumbbell Press

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

2 sets x 8 reps skull crushers

Day 2: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 3: Cardio

30 minutes running at moderate pace

Day 4: Shoulders/ Upper Chest

2 sets x 10 reps Military Press

2 sets x 12 reps Arnold Press

2 sets x 12 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 12 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 5: Back/Cardio

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

30 minutes running at moderate pace

Day 6: Cardio (note if you want the weekend off do this cardio on day 2)

30 minutes running at moderate pace.

Day 7: Rest

Phase 2: Cutting (“hardening�)

Day 1: Shoulders/Upper Chest

2 sets x 6 reps Military Press

2 sets x 8 reps Arnold Press

2 sets x 8 reps dumbbell flys (make sure your arms are bent slightly)

2 sets x 10 reps bent over dumbbell flys (these will work your rear delts; bend over as much as possible so you stress the rear of your shoulder as much as you can)

3 sets x 10 reps Inclined Dumbbell Press

Day 2:

Part 1:

Perform these exercises in succession, then rest for 30 seconds. Repeat this until you can’t anymore. Note that I say ½ max for each exercise. This means that before you start this phase you need to find out the maximum number of each exercise you can do, and then do half as many in this routine. Eventually you will need to increase the amount because your endurance will improve.

½ max Pushups

½ max Pull ups

½ max Sit ups

½ max Triangular pushups

30 seconds rest

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 3:

Part 1:

30 minutes running at a moderate pace.

Part 2:

20 Minutes of intervals. Do the cycle of sprint and rest for 20 minutes. Make sure to warm up and warm down for at least 5 minutes.

30 seconds sprint (run as fast as you can for 30 seconds)

1 minute rest

Day 4: Back/Traps/Biceps

3 sets x 12 reps Pullups

3 sets x 10 reps seated rows

3 sets x 10 reps upright rows

2 sets x 15 reps dumbbell shrugs

3 sets x 10 reps preacher curls

Day 5: Cardio

1 hour of running at a moderate pace

Day 6: Perform the same workout as Day 2. Don’t do the sprints if you feel very worn out.

Day 7: Rest

Note for this workout if you start to feel burned out cut out Day 4 or Day 5 until you feel better.
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Celebrity Trainer Mike Ryan's Interview



Celebrity personal trainer Mike Ryan is one health and fitness expert that walks the walk, demonstrated by the amazing physical shape he maintains in light of his all-encompassing position as consultant to Hollywood's elite.

Currently working with high profile Bollywood actors, Mike, who also runs a thriving training business in California, where, additional to his celebrity clients, he assists busy executives get into their best shape, has effectively used his knowledge, gained over his 25 years in the health and fitness industry. The results are often seen on the big screen.

Getting his start in the early '90s as a consultant to major sporting stars, Mike is an old school bodybuilder at heart.

His clients are expected to throw around a lot of iron. From major athletes Kobe Bryant and Bill Romanowski through to film stars Dwayne 'The Rock' Johnson, Edward Norton and Mickey Rourke, among many others, Mike has worked with the best and has achieved incredible results with each.

With many stories to share and much advice to give, Mike is one trainer that inspires and enthuses with his approach to training. I spoke to him recently and he shared his background and his approach to getting the best health and fitness results possible.

[ Q ] Who are you training celebrity-wise these days Mike?

[ A ] The number one guy I am working with is John Abraham. Of course while I am here (California) I still communicate with a lot of the guys like The Rock and Stone Cold Steve Austin, so I am always offering advice and a helping hand to those guys. But for contractual purposes I am working in Bollywood right now.

Q ] Is that generally how it works for you? Are you contracted to one person or group of people at a time?

[ A ] Yes, usually I get contracted to one guy and when I'm with that one person I really dedicate a lot of time, effort and energy to them. I really want them to get the most results. And I don't want to spread myself thin because I do have a steady cliental base back here.

[ Q ] So your steady cliental base would comprise non-celebrities?

[ A ] Correct, I have a few guys, but more guys behind the scenes. I have presidents of networks, big time producers.

[ Q ] I guess you would need to have strict confidentiality agreements in place for these people as well.

[ A ] Yes, definitely (laughs).

[ Q ] When did you get started in the personal training industry?

[ A ] I have always been a gym guy my whole life; I was a big bodybuilder and played a lot of competitive sports: American football, ice hockey and lacrosse. These are all high impact sports so I always had weight training as training requirement.

I was fortunate enough to play college football and I played a little pro in Europe. I always had the drive and I always just loved the gym environment. So when I graduated college I put a little more time in there and when my playing days were behind me I still worked out.

I was always fascinated with training and how my body responded. I never really thought (personal training) would be a profession until I moved out to California - I grew up in Boston.

When I moved to California and started working at Gold's and with the visibility and just being there, people started asking me questions. People would be very complimentary. They would be like, "Gee, I want to look how you look." That just fuelled me to study more and learn more and to work with some really cool people.

[ Q ] In a sense, looking the way you did, you were you own advertisement.

[ A ] It really is true. That's what I tell a lot of trainers who ask me how I began working with so many people. I tell them that your physique is your number one marketing tool. The business we are in is very visual. If you're in shape 365 days a year people are going to be enquiring about how you achieve this.

[ Q ] And you are inspiring your clients through the way you look as well.

[ A ] Yes, absolutely.

[ Q ] At what point in your career did you begin training celebrities?

[ A ] I used to run Gold's Gym in Venice, beginning back in 1994. At the end of '97 Bill Phillips approached me and started telling me about his vision of taking his company EAS all natural and asked me to join the company, to be a spokesman for the company. I'm like, "Oh sure, promoting natural athletes would be great."

Through all the contacts I had at Gold's I became the head of VIP marketing for EAS. So what I would do is work with a lot of athletes. So I started with athletes first.

We were always involved with the Broncos because we were Denver-based. Kobe Bryant was a rookie and all these guys were receiving products from us. We were giving the products to them and telling them to take it, explaining the best time to take it and what is the best way to train. And they were, "wow that's great, could you train me some more."

So with EAS, we devised a team; I had a team of trainers that would follow guys to pre-season, follow guys to locations, camps. Then these guys were getting the maximum benefits from EAS and of course they were promoting the h#ll out of the company.

[ Q ] And when did you begin training actors?

[ A ] It's funny, especially in California, celebrities and athletes co-mingle. Wherever you go to a party you are going to see an athlete or a movie star or a musician. You see them at parties and at charity events.

It started with the athletes who invited me. You go along and before you know it you are talking to the guys from Kiss, or you are talking to the Spice Girls. And you start talking to all these other musicians. People will introduce you; my athlete clients will tell one of their celebrity friends, "I have this trainer Mike Ryan, I would like you to meet him." Before I know it I am talking to Edward Norton.

[ Q ] That must have been an incredible experience, meeting all of these different entertainment industry stars.

[ A ] It was. It was overwhelming. To this day I feel very blessed and fortunate and am thankful for every day that I get, that's for sure.

[ Q ] I would like to discuss your experiences training and hanging out with some of your celebrity clients. Tell me how you first met Mickey Rourke?

[ A ] Mickey has always been a gym guy. He called me one day and said, "Did you ever hear about the comic book called Sin City." I was like, "Yeah, I totally love it." Well he said, "They want me to play Marv, one of the characters." I'm like "Mickey, that's so for you. You should get in the gym and just start getting jacked."

I'm sure if you saw Sin City you would agree he looked fantastic. And he was so dark and foreboding. It really re-launched his career. He is a good guy and I love him to death.

He told me whenever he has a project he wants me to work with him. I was obligated to be in Miami with my Bollywood guy while he (Mickey) was in New York doing a wrestling movie (The Wrestler, currently in post production) so I followed up with him, gave him a program and wrote a diet for him as he progresses along.

[ Q ] How long did you work with Mickey for?

[ A ] I was contracted with him for two years. Sin City to Domino, to a movie we did in London, Stormbreaker, kind of a like an early James Bond film.

[ Q ] And during that period, did you develop a personal as well as a professional relationship with Mickey?

[ A ] Oh yeah, absolutely. That's one of the things that happen. Fortunately all the guys I tend to work with all have the same likes and dislikes, we have a fascination for bodybuilding and training. So personally I got along so well (with Mickey).

[ Q ] It must be an incredible honor for you to be on close terms with many of these big names, people who would be off limits to the average person.

[ A ] Yes, especially growing up in the '80s, Mickey Rourke was just so massive. When I tell everyone I was with Mickey Rourke, everyone my age - 40 and above - are just like, "That is awesome." And I'm like, "Yeah, he is just the coolest guy."

[ Q ] Was Mickey committed and disciplined when it came to training?

[ A ] Oh yeah, he's intense. Because he had a career as a boxer too, he dropped out of Hollywood for a while to do this. So he is a very intense guy. When he trains on his films you can see it. Some days I'm thinking if he isn't having a good day he's going to kill me (laughs).

[ Q ] Mickey does strike me as being the kind of guy who can be unconventional, a little wild.

[ A ] Yes, absolutely - with everything. Life in the fast lane: from training to acting to his social calendar.

[ Q ] What kind of training program do you design for your clients? Do you have a particular approach for all your clients?

[ A ] It's like, what is the primary role going to consist of? Are you going to be short-listed? Do you have to be thick, have to be big? When do you want to look your best?

It's all geared on the shooting schedule.

Dealing with Edward Norton it was a reversal. When he did Fight Club, he wanted to peel all his muscle off from American History X. He is like, "Mike, I'm having a meltdown, my whole role is me having a meltdown. Mentally, psychotically, physically." So it was basically skipping a bit of rope here and there, a couple of sets of push-ups, plyometrics. Towards the end - Edward is such an intense actor - he was just living off a protein shake and an apple a day.

[ Q ] That's extreme, but it did the job in the end.

[ A ] Oh yeah, when you see Fight Club, you see the guy just go from scene one to the final scene in the movie; he just has a total meltdown. He's half his size and he's all whacko (laughs).

[ Q ] When training any of your clients, do you use a specific approach or do you tailor it more to the individual needs of the client?

[ A ] It's definitely based on their needs, but I'm still old school. There's a lot of core, a lot of bombing and lot of medicine balls and a lot of rubber bands these days. Personally don't care for that stuff. I'm an old school guy; I love the iron. When you work with me you are going to throw around a lot of iron so you better get used to it.

[ Q ] Most trainers I have spoken to tend to be no nonsense in that they expect the best from their clients or they don't bother at all. Are you one of these trainers?

[ A ] Absolutely. Especially when you have actors, because they have time frames. It is like, "Well I have 30 days and I need to look my best." I'll be like, "Oh sh!t, here we go."

[ Q ] Are you the kind of trainer that expects a certain outcome and if the client doesn't meet that, you will continue until it is reached?

[ A ] Yes, exactly. The funny thing is, when I'm on the road with my guys I'll train with them. I'm a pretty driven guy, so when I get into training someone, I will say, "Hey if I can push this weight you can do it too. If I'm getting up at four o'clock to run six to eight miles then you can do it."

I tell them while they're working all day on the set I'm going to be there with them so they can't say they worked all day. I'll say, "There is no excuse you can give me, there is no sh!t you can try on me because I've been there and done it myself." And the guys will really respond to that. They are like, "This guy is just not going to quit so I better just work hard."

[ Q ] What do you do at the first stages of a client's program?

[ A ] What I like to do with someone I've never met is to first just sit down and have lunch with that person. I like to spend some good in depth time; I do like getting a good read on people. Just to see if our personalities match and if we are going to get along.

[ Q ] How old are you?

[ A ] I'm 42.

[ Q ] Since you began in the industry, what changes have you seen in terms of bodybuilding and fitness trends?

[ A ] Of course the trends have changed a lot - dramatically. Growing up in the '80s you had a lot of major stars like Stallone. These guys were just muscle-bound.

Through the '90s guys like Brad Pitt were the big thing; the lean, slender ripped look. And now Hollywood is still trying to find an image. But it tends to go back. All these comic book movies are hugely popular. Granted a lot of these guys are getting away with rubber suits and everything. But I still think the audiences want to see the big ripped guys. I think in the next few years they will get a bit bigger and more buffed.

[ Q ] There does seem to be a veering away from the more muscular actor nowadays.

[ A ] Well they are just not doing the roles that require that much physicality and that massive look to their physiques. When Dwayne started it with The Scorpion King and the Mummy, he still had the massive wrestlers physique. But now he has the contract with Disney, which is awesome, and congratulations to him, but it's all toned down. He is a bigger than life, happy go lucky character, which kids really love and admire.

[ Q ] But not the same massive, intimidating quality that many actors of the '80s presented.

[ A ] Yeah we are just waiting for the next guy to come along and it will be like, wham!

[ Q ] What strategies do you use to get your clients focused on their training objectives?

[ A ] I'm a visual guy and I use a lot of visual aids. I'm not afraid to take a picture, and just say, "Hey, this is how you look from day one. Now take you shirt off, here's a pair of shorts."

Of course everyone just dreads that. They are like, "Oh, you are such an @sshole." I'm like: "Hey, part of the job. We are visual people. This is day one. We will see how we look in 15 days and then we will see how we look in 30 days." And in 45 days, that is when we will talk and make the required adjustments.

[ Q ] And this approach works well for you?

[ A ] Oh yeah. Fantastic. I think everyone responds to that better.

[ Q ] I've trained a few people and they will either like this approach or they will completely hate it.

[ A ] And the funny thing is the people who hate it still realize it is still a good motivating tool. They dread looking at themselves. And I'm like, "Yes, you should be pissed off. You let yourself look like this. Now, the good thing is you can change it.

[ Q ] So the key for you is to try and reinforce the fact they can do it and you will help them. Are there any other things that might separate you from the average personal trainer?

[ A ] You know we all have a lot of knowledge; we all have knowledge in different aspects of what we do. But a lot of it comes from motivating the individual and leading by example. And I'm just a huge fan of that and that's why I think a lot of these guys like to work with me.

What you see is what you get. And it's funny because a lot of these guys will go, "Will you go out and have a beer." And I'm like, "yes, sure. We will have about three to six beers if that's what you want. But remember, we are just going to have to work harder the next day." And that's what it's all about: having a happy balance.

[ Q ] I think that is one reason you have so many clients. They like to have a beer with you.

[ A ] Absolutely.

[ Q ] You mentioned earlier that you are currently contracted to one actor, John Abraham? Tell me more about this actor.

[ A ] Yes, right now I am contracted to one actor, but I'm always available at Gold's Gym. If anyone has a question they only need to come and ask. In the movie business, as you know, there are special requirements. A lot of times a project might take three months and it's like, "Okay, we have to go in two weeks."

So you always have to be readily available. And Bollywood's funny because they work differently to Hollywood. A Bollywood actor, they really don't get contracted, it's like they go from movie to movie - it's constant work for these guys.

The guy that I'm with, John Abraham, he's like the Brad Pitt of India. He's a handsome guy, so his physique is very important. I want him in shape 12 months of the year, no doubt about it.

[ Q ] Tell me more about the recent movie theater incident you were involved in with John Abraham.

[ A ] Oh yeah, we are in London as I've been flown out there as he is scheduled to do a movie, but before this we began training for a few days before they started filming. So he asks me if I would like to go see a movie before they started filming and I'm like, "Sure." And when we get in there I see people pointing and saying, "There's John Abraham." So I think, "Okay a few people recognize him, it's no big deal."

We are in Piccadilly Square right in the middle of downtown London. We come out of the movie theater and all of a sudden my God, there had to be about 500 people waiting for John to come out. And I'm like "you have to be kidding me." And of course when you walk out of a movie theater door the door shuts behind you and you can't get back in. So I'm "Oh sh!t."

This guy has people all over him and the crowd was not separating. It was such a madhouse scene. It was crazy. The police had to come and rush him out. I said to him, "Dude, you are popular." (Laughs) and of course then he said to me: "Your job is now security and bodyguard." And I was like, "How on earth did I end up with this (laughs)?"

[ Q ] I take it you are not a master in four different martial arts styles.

[ A ] (Laughs) I'm quite comfortable, but when it comes to the masses it's just called running.

[ Q ] And I understand you were in a similar predicament with Mickey Rourke. Tell me more about the hi-jinx you got up to with him?

[ A ] (Laughs) Oh with Mickey every night was hi-jinx. The funny thing with Mickey was it happened on the first night I got there, to begin working with him. And the producers were like, "Hello great to meet you and so on." And I'm like, "Thank you." And of course they asked me to keep an eye on him when we hung out in LA together.

They told me we wouldn't get in trouble, that what I heard about Mickey's past was all behind him; Mickey had gone straight. And so we went out that first night. And it's funny because wherever Mickey goes his reputation precedes him.

Well we were out and some Russian supermodel comes up to him and goes, "I've seen you in a movie, will you take me home?" I'm thinking, "well that is pretty easy, the whole Russian Mob will be outside waiting to try and kill us."

The next day in the headline and papers everywhere, it was all reported, about our night out. The next morning the producer read the paper and it's like, "Way to go Mike, you are going to watch him, keep him out of trouble." I'm thinking, "I've got three more months of this, I don't think that I can make it."

[ Q ] What are some common goals your clients have when getting in shape for a movie role?

[ A ] Of course the main thing is the six-pack. Everyone wants to get the abs. It's that one killer shot and it highlights so much. Especially with the latest Bond when Daniel Craig came out and it was that one scene that was the most memorable in the movie when he was walking along and the freaking guy's ripped. And that's it.

People were going, "The new Bond guy is in shape." And that kind of set the precedent for the new leading man so all the guys in Bollywood relate to that too. They say the guy in 007 is the guy that is in shape, and that is something they aspire to. So everyone wants to get the six-pack.

[ Q ] And how would you approach the acquisition of a six-pack? People tend to think there is some kind of secret here.

[ A ] It's a range of things. Weight training, nutrition and cardio. And with my cardio and for my clients I make sure everything is done with a heart rate monitor; you always want to be in a constant fat burning zone. That's why when I go with these guys I eat with them.

My room is pretty much right next to their room. We are eating together; it is like "Every two and a half hours we have to eat. And when we get some down time, we are going to do some activity. Before we go to bed we are going to do a little cardio, some stretching." So it is constant activities.

[ Q ] What is your view on protein intake?

[ A ] Well protein is the foundation for building muscle so for my guys it's a gram of protein per pound of bodyweight.

[ Q ] That's and old school way of looking at protein intake.

[ A ] Yes and it's very effective. When you look at the actors these days you see the Christian Bale, he looks good, but he is wearing a rubber suit. You look at the guys we grew up watching, the Stallone's, the Schwarzenegger's, Apollo Creed, all of these guys were just jacked and this was so inspiring to me.

I carry a copy of the original Pumping Iron with me and these guys were just eating all the time. A lot of Indian actors are eating just fish for their nutrition and I tell them they need to eat a lot. They are overwhelmed.

[ Q ] When we talk about nutrition and training and combining the two there is a third element that is not often considered and that is drug use. Most people who take their training seriously have at some point considered drug use to reach their physique goals. Do you find your celebrity clients want to know more about this part of the puzzle?

[ A ] Oh yeah, everyone wants to know. Of course how can you avoid it, it is the subject of many sports scandals and is in every tabloid, on every sports page. For me, genetics, hard work, whatever, say what you want, I've never juiced and don't juice and have been tested from day one when EAS first caught sight of the stuff. And I'm kind of a living testimony to doing it naturally.

I say, "If you guys really want to work hard, you are not going to get the massive size, but the massive size does not sell on screen anyway." If you are six foot one and you are ripped at 215, you are going to look six-one and 230.

The film is going to give you that extra weight so you will look massive. But of course there are all these guys doing it (taking steroids) and then you have others who will say, "Well how can I do it that way?" And the other thing is my brother is a DEA agent and he is my best friend so I would never do anything to embarrass him.

[ Q ] In the entertainment industry, as with professional sports, there appears to be a bigger, faster, stronger mentality where people will do whatever it takes to reach the top in the shortest period of time. We all know drug use is a reality in the professional arena at all levels. What advice would you give someone wanting to experiment with steroids?

[ A ] You always want to be educated. The thing is, a lot of steroids are used for good; burn patients use them with great results. But to me it (steroid use) has never really been fully studied from beginning to end. They could never do a case subject. Guys take it and use it and some get great results. Some guys don't get great results.

The funny thing is, with some of the guys I'm with I will say, "Well, the known side effects are of course shrunken testicles and acne." That's bad for business; you can't be walking around all broken out and looking nasty. And the guys are then, "Oh, I don't want to take it then." (Laughs)

[ Q ] What is you view on natural sports supplements?

[ A ] I think they are fantastic. There are a lot of good companies who spend a lot of good dollars on research and development and they have some excellent products. It is so hard to get all your nutrients from food because of all the processing. And especially then you are on the road a lot.

A lot of these companies have some great protein bars and shakes. Especially now compared to 20 years ago - these things now taste fantastic. When we were kids we had to choke this crap down. Everything was just a battle. When the first bars came out it was like chewing on socks (laughs). But we kept shoveling it in.

[ Q ] A lot of trainers tend to think that food is to be of fundamental importance, before one should even consider supplements. What do you think?

[ A ] Personally I'm a big fan of supplements, especially when these guys are making movies. You need the recovery, and there are so many good products that will make you sleep better, that will make you recover better, heal better, that will make you train harder and have that focus. And these are huge factors and a lot of this you can get from supplements; I think supplements work fantastic.

You can't get everything from food. You can't be eating straight food six times a day when you are working. You can be on a set for up to 16 hours and these guys have to be on. And when that camera's rolling, there is a lot of money that is being put in. They are not going to stop and take a 40-minute break while a guy devours a stake and a potato (laughs).

[ Q ] And how do you personally keep in shape when you are traveling around the world and spending time on various sets?

[ A ] It's the same thing. I just make sure I get my nutrition in and wherever I am I always look for a quick road for getting good cardio training in the morning. Whether it's roadwork or whether it's in the gym downstairs.

Breaking a good sweat in the morning always spiked my metabolism and I feel good. And I know during the course of the day I can always train somewhere. If I have 30 minutes, I can always get a fantastic workout. I can hit one body part a day. And I max train about 45 minutes with weights anyways.

[ Q ] Do you train every day?

[ A ] Well I try to do cardio every day. With weights I do five on and one off.

[ Q ] You are looking pretty ripped in most of your photos. Do you train cardio at a certain time during the day to achieve this look?

[ A ] It depends. Recently I've been having some clients at 4:00 a.m. and the gym doesn't open at three so for me I get my cardio when I can. But when I'm on the road, yes, definitely first thing in the morning on an empty stomach.

[ Q ] What form of cardio do you do?

[ A ] I do it with whatever I have. I like to do roadwork. When I'm at the gym, when I'm home, I will do roadwork for a couple of days and take a spin class about twice a week. And I will use cardio equipment: I like the stairs, I find that really kills me.

[ Q ] What advice would you give a personal trainer wanting to break into the celebrity training industry?

[ A ] You definitely need to be on top of your game. It is a tough nut to get into. You definitely have to be in an area where celebrities are abundant. A lot of it is word of mouth, reputation. And one of the things to do is just start submitting articles to publications and that way you begin establishing a resume.

Because people like Brad Pitt are not going to say, "Okay, who is this guy Chuck who has written for, written for Men's Fitness and Flex?" It is like "This guy is knowledgeable, maybe we can give him a run." Get some exposure for yourself, and then submit your resume to agencies.

[ Q ] And like you say, word of mouth is also important.

[ A ] Yes, and it just takes one guy to say something.

[ Q ] Is that how it worked for you?

[ A ] Of course everything takes time. I started off working with the athletes I would go to camp with a lot of the Broncos. And all of a sudden Bill Romanowski will pull me aside and say, "Hey, I like what you are doing, can we work separate?" And I will say, "Sure."

A lot of the top players I would work with. Obviously these guys (the Denver Bronco's) won the Super Bowl two years in a row. On paper they are smaller, but they are stronger and they recover better, no one would get hurt and they would play the 16 season games. And people are saying, "What's going on with these guys?" And being here (in California) is just a big advantage.

You run into people like Kobe Bryant. He came to Gold's Gym when I was the manager and he was 16 years old. And people were like, "Maybe this guy might be the next big thing in basketball." And he had a trainer at the time, this young guy from Jersey. And we sat down and talked and at the time I was a spokesman for EAS.

I told him we should try to formulate something based on the products, because when he broke into the league he was playing at around 190 pounds at six foot seven and now he is probably playing at 250.

[ Q ] In your experience, are there certain shared qualities among celebrities that make them the best at what they do or is it purely talent?

[ A ] Most of the guys I think are just well driven. They have a confidence level that is just off the scale. Being around them is great; I just buy into these guys. When I'm with these guys I just feel so good because their confidence levels are just so huge it is like no matter what they are presenting with, the attitude is, "I can do it, I'm the man, that's my job, that's my role, I can do it."

[ Q ] And that inspires you to do what you do too?

[ A ] And that's one of the things. When I'm done with a guy I always say, "Next time I'm just going to get in better shape, so don't you slack, because you have inspired me."

[ Q ] That concludes the interview Mike. Is there anything you would like to add?

[ A ] Well presently I have my website, People can contact me through my site. I'm currently working with iSatori, a supplement company with some great products, who have one of the scientists that worked with EAS.

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