Aamir 'Ghajini' Workout Download

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Aamir Khan "Ghajini" Workout Video

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Bollywood Bodies - John Abraham

John Abraham (Dhoom, Garam Masala) is one of the most talked about Bollywood stars and is a heartthrob to millions of adoring fans. His body and look have inspired many and now you can train with him. Despite his hectic lifestyle, John shows how you can stay fit with trainer Mark Anthony?s once a week workout that provides a total body development system. Mark is a world-renowned fitness expert whose methodology has been endorsed by Dr. Tom Crisp, a top UK and Olympic sports physician.


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http://rapidshare.com/files/114510203/Bollywood_20Bodies-John_20Abraham.avi.001
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Bollywood Bodies - Bipasha Basu

Bipasha Basu (Jism, No Entry) is one of the most talked about Bollywood stars and is admired by thousands of adoring fans. Her body and look have inspired many and now you can train alongside her. Despite her hectic lifestyle, Bipasha shows how you can stay fit with trainer Mark Anthony's once a week workout that provides a total body development system. Mark is a world-renowned fitness expert whose methodology has been endorsed by Dr. Tom Crisp, a top UK and Olympic sports physician. Bollywood Bodies gives you a unique opportunity to work out in company with Bipasha and virtual personal trainer Mark Anthony. In 4 weeks it changes the way you feel about exercising, in 8 weeks it changes your body and in 12 weeks it will change your life.

Download Links:

http://rapidshare.com/files/115230757/Bollywood_Bodies_Bipasha_Basu_by_harpreet.avi.001

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Shilpa Shetty YOGA DVD

Shilpa's Yoga DVD : This is a DVD containing various Yogasan's made by Shilpa. The DVD has got really a lot of craze in India. Just download it from busypoint


Back_Asanas_.avi | Making.avi | Intro.avi

Shilpa_Shetty_-_Bloopers.avi | Yoga.avi

Neck_and_Shoulders.avi

Pranayam_Breathing.avi

Shilpa_15_minutes_of_Yoga.avi

Sitting.avi | Stomach.avi
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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)


Workout

Mondays -

Chest:

Bench Press
Chest Dumbell Press
Dumbell Flye
Incline Bench Press

Back:
T-BarROw
Seated Cable Row
Chinup


Tuesdays -

Arms






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

Wednesdays -

Shoulders:

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

Legs:
Leg Press
Squats

Abs:
Curnches
LegRaise
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.”

Diet

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

Chest

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.

Shoulders

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

Biceps
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.
Triceps

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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