| |
| |
 |
 |
Thu |
22 |
 |
|
|
|
|
|
You may often find articles over the web that is almost monopolized by the female population when it comes to staying in shape. The Hollywood men also has their own shares of workouts too in order to stay as trim and hot as they look in the wide screen.
Of course, men are known to shed off the calories easily as compared to the women even if they twice as much as the latter. But to completely show off a six pack abs, certainly men have to put on a lot of effort as well.
For the movie Troy, Brad Pitt prepared himself well. He started of by discarding his cigarette habits and mellow down on the beers and junk foods. He stated that he also had his own share of cheating from time to time by ordering out some desserts from McDonald’s in the form of McFlurry shakes.
Brad has adhered to a low-carb diet along with high-protein based foods when he was preparing for his part for the movie. His weight training took about a year. He shares that, during the first trimester of his workout, it was composed of spending 2 to 3 hours in the gym and 2 more hours for sword movements. Alongside such training, his daily consumption of foods consists of 4 high protein and low carb diet. He managed to shape up to an additional 10 pounds of pure muscles.
|
|
It is noticeable at how he looked firm for his lead role in the movie “Fight Club”. He also had a series of rigorous workout which is composed of the following:
On Mondays:
- He usually had a chest workout composed of push ups, nautilus press, nautilus incline press and pec deck machine. He performs three sets for each exercise with 20 to 30 repetitions.
On Tuesdays:
- He does his back workout for Tuesdays with pull ups, seated rows, lat down pull downs and T-bar row. This is done in three sets with 20 to 30 repetitions for each.
On Wednesdays:
- This is for the Shoulders. He performs an Arnold press, laterals and front raises. Also done in three sets for each and with 20 to 30 repetitions individually.
On Thursdays:
- This would be for the Biceps and Triceps workout. It is composed of the nautilus curl machine, ez curls cable, hammer curls and push downs performed in 3 sets again for each and with 20 to 30 repetitions.
On Fridays:
- He spends 45 minutes on running on the treadmill with an MHR of 65 to 76%.
And for the weekends, he usually has his rest to recuperate for the upcoming week of the same intense workout.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
The Three Staged Workout of Jason Statham
Jason Statham performs these three stages of workout to keep his body and muscles firm and lean.
Stage One:
- This is composed of an easy warm-up routine on a Concept2 Rowing Machine.
Stage Two – this stage prepares the body for more intensity of the succeeding workouts.
- You can do some heavy lifting along with a front squat, deadlift, or power clean. Repeat for five times only.
- Use light weights along with short circuit varieties of exercises.
- Exercise while carrying kettlebells or sandbags.
- Increase exercises with 15 kettlebell routines.
- Perform a variety of throws using the medicine balls.
|
|
Stage Three – this is also known as the “Interval Training”. It has a great intensity that would make you cry for air. Pick only 6 routines from the list below to make up a circuit.
- Ball Slams – Lift a 20-pound rubberized medicine ball overhead and drop it hard on the floor. Perform 20 repetitions.
- Rope Climbs – climb for 25-foot height using the arms and not the legs. Repeat 5 times.
- Pullups – jump from one pullup bar to the next one over it. Repeat for 8 times.
- Snappers or Whip Smashes – Secure a 25-feet heavy-gauge over a fence or railing. Use both hands to lift the rope overhead and smash the rope against the floor with a whip-like motion. Repeat for 20 times.
- Hanging Knee Raises – Bend the legs and arch the knees near the chest while you hang from a pullup bar. Lower the knees and legs and repeat for 20 times more.
- Burpees – position the feet at shoulder-width distance, start with a squat then bring your legs back to set a push up position. Pull the legs back under and jump as high as you can while coming out from the squat position. Perform for 20 times.
- Bear Crawl – walk on all corners of the entire length of the basketball court. Walk back and forth for three times.
- Farmer Walk – With a heavy kettle bell on each hand and the arms placed at the sides, march throughout the floor area of the gym and then march back to the starting area. Perform for 3 times.
- Front Squats – place a barbell in front of your shoulders and bend the hips and knees a bit until the thighs are parallel to the floor. Push back up and repeat for about 20 times.
- Rope Pulls – tie either a 25 or 45-pound plate to a 50-foot rope length. Start pulling the rope towards you and repeat for 5 times.
- Weighted Stepups – on each hand hold a kettle bell or dumbbell. Step up on the bench keeping the dumbbells at the side and then step back down. Perform 20 repetitions.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
Here’s the routine Jay-Z had to keep his body and muscles at its peak form and performance while having a crazy schedule for work:
- Squat Press – starting with a standing position, keep the feet apart at shoulder-width. The arms should be bended and the fists are at shoulder height. Lower your hips back as if you are going to sit on a chair until the thighs are parallel to the floor. Press the arms upward before coming back slowly to the original position. Perform for five more times or up to 15 times.
- Pull-up Blast (workout for the back, core, biceps and hip flexors) – start with the body positioned in a traditional pull-up. The hands are distant at shoulder width. Quickly and forcefully pull yourself up, tucking the knees close to the chest. Resume to the original position and repeat for about 10 times or up to 20.
|
- Stability-Ball Single-Arm Press (workout for the chest, core, shoulders and triceps) – start with the upper back lying on a stability ball. Bend the elbows and hold the dumbbell on one hand. Tighten the abs and lift the dumbbell forward until the arms reaches a locked position. Simultaneously shift your weight into the other elbow and push the dumbbell upward and then go back to the original position. Perform for 10 times then switch sides.
- Dead-Lift High Pull (a complete workout for all the muscles you have in your body) – at a standing position with feet at shoulder-width distance, hold a barbell with a wider grip and the palms facing forward. The routine starts with the barbell on the ground and the body motioned to a low squat. Drive the hip and bar upwards simultaneously. Lift the bar while keeping the elbows at a higher level that your hands. Bring the body back to its original position and repeat for about 10 to 15 times.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
Being a third base requires reaction from instincts. The workouts discussed here are the helpful techniques that allow David Wright to have a powerful swing and moves around the field.
Side Throw – this gives Wright the ability to run a fastball. It requires strength for the abdominal areas and hip flexors. Doing sit-ups may work but for a full workout try using a medicine ball.
- Stand and set a 3-feet distance and right angle from a wall. Position the feet at shoulder-width distance then swing the ball slightly from one side and then to the other. Throw the ball hard against the wall and perform for 2 to 3 sets with 4 to 8 repetitions. When finished do the same routine for the other side with the same number of sets and repetitions.
|
|
Romanian deadlift – this would allow you to move as low as you can on the ground. It requires muscle strength coming from the hamstrings and back.
- Have a dumbbell on each hand and position it in front of the thighs. Set the feet at shoulder-width apart and bend the knees slightly. Bend the hips forward until it is leveled at midshin. Pause with this position and bring the torso back to the original postion. Arch the back slightly all the way through.
Standing jump and reach – this exercise would help you move exquisitely fast and strong upward. You would strengthen your ankles, quads and hips with this routine.
- Squat with the feet set at shoulder-width apart and arms positioned at the sides. Explode upward with both arms reaching above the head. Make sure to land on soft knees and perform 6 to 10 repetitions.
Side lunge – this movement would allow you to move swiftly from side to side. This routine would strengthen the lower body.
- Position a barbell behind the upper back. With a long lunge take a step to one direction while the toes are pointed forward. Lower the body as your step to keep the lunging thigh parallel to the floor. Push the body back up to the original position.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
Here’s a great training that helped LeBron James to build his muscles and enabled him to finish a great game. It’s a combination of cutting-edge trainings and traditional muscle exercises. The low level frequencies of the exercises supported the central nervous system to generate more muscle cells. Among the workouts James has done, his most favorite was the cardio workouts remains to be a simple activity of riding his bike.
For a professional body like James, here’s how he did it:
Start off with calisthenics and core movements. There are specific exercises menu to cover the entire week. Do the supersets thrice and give about 45 seconds of pause for rest before moving on to the next supersets.
Monday (Superset 1)
- Pushup – Position the body in a traditional pushup mode, setting the legs straight and the hands positioned underneath the shoulders. Keep the body rigid and bend the arms until the chest is lowered enough to reach the floor. Push back up extending the arms straight. Perform as many repetitions as you can.
- Pullup – with an overhand grip, hold a chinup bar with the hands positioned exceeding a shoulder-width distance. Hang the arms straight and pull the shoulder blades down. Pull the chest to the bar then lower it back again to the original position. Perform 10 repetitions.
Monday (Superset 2)
- Dumbbell Snatch – Bend the knees and hips back. Hold a dumbbell in one hand under the knees. Jump in one sudden movement while thrusting the weight above your head and keeping it close to the body. Repeat for 5 times for each arm.
- Cable Single-arm Row – with your left hand, hold the handle of the mid-pulley cable and pull the right arm back. Row the handle close to the torso and extending the right arm. Resist the weight when you return to the original position. Perform 10 repetitions with each arm.
Tuesday (Superset 1)
- Dumbbell Squat – stand with feet at shoulder width distance from each other. Hold the dumbbells on each hand at the sides. Arch the back naturally, bending at the hips and lowering the body reaching the thighs to get parallel to the floor. Push back up and perform 12 repetitions.
- Swiss-ball Hamstring Curl – Lying on the floor, place your ankles over a Swiss ball and the arms positioned at the sides. Lift the hips towards your body until it forms a parallel line. Squeeze the glutes and pull the ball near your butt and legs. Roll back out and perform 12 repetitions.
|
|
Tuesday (Superset 2)
- Dumbbell Stepup – hold the heavy weights onto the sides and place one foot over a bench. Push the body up until the leg with the weight is straight and the other foot is hanging over the bench. Go back to the original position. Perform 10 repetitions for each leg.
- Dumbbell Calf Raise – with your left hand, hold a dumbbell and stand on your left foot. Rest the instep of the right foot to cross the back of the left ankle. Keep balanced by holding onto something. Lift the body with your toes as high as you can. Perform 12 repetitions on one leg and another 12 for the other leg.
Thursday (Superset 1)
- Dumbbell Incline-Bench Press – With your back on an inclined bench, grab a dumbbell for each hand in an overhand grip and position them at the sides of the chest. Press the weight above the chest and lower it back to the original position. Perform 10 repetitions.
- Lat Pulldown – Sit on a lat-pulldown and with an overhand grip, hold the bar with the hands apart at an excess of shoulder width. Keep the head and back straight then pull the shoulder blades down and pull the bar near the chest. Lift the bar and perform 10 repetitions.
Thursday (Superset 2)
- Dumbbell Single-arm Overhead Press – at a standing position hold a dumbbell with the palm facing front and at shoulder level. Press the weight straight up and lower it gently. Perform 6 to 8 repetitions then proceed with the other arm.
- Dumbbell Single-arm Row – With your right hand, hold the dumbbell extending the arms straight. Put your left hand and knee over a bench. Pull the dumbbell up and back using the force from your upper back muscles. Pause with this position and lower the weight gently. Perform 10 repetitions for both sides.
Friday (Superset 1)
- Single-leg Squat – standing on a bench, place the arms forward and bend the right ankles to keep the toes pointed up. Keep the torso in an upright position and bend the left knee while lowering the body. The right heel should touch the floor before starting to push back up. Repeat this set for five times for each leg.
- Single-leg Swiss-ball Leg Curl – similar with Swiss-ball hamstring curl but for this set you would only be using one leg. Raise your left leg and bend the knees near the chest. Pull the ball towards the butt using your right leg and push it back. Perform 10 repetitions for each leg.
Friday (Superset 2)
- Dumbbell Side Lunge – at a standing position, hold the dumbbells at the sides. Take a wide step with your left leg towards the left side. Bend the left knee and push the hips back until the left thigh is parallel to the floor. Go back to the original position and perform for 10 times and another for the other direction.
- Unstable Jump Rope – perform jumping rope for 45 seconds on a soft surface or preferable a stretching matt.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
The first time Tiki Barber worked out with Joe Carini he absolutely found it impossible to lift weights that was required of him. But after some time of doing heavy low repetitions on power lifts such as bench press, dead lifts and squat he was very thankful that he had such workout as he felt his muscles, joint and ligaments truly powerful and strong. This is how Tiki Barber did it:
- Sandbags – with your back on the floor carry a 25 to 50 pound of sandbag on your chest. Hold the bag while standing up and lift it over to your right shoulder as far as you can go. Bring the bag back onto your chest and gently bring the body down on the floor. Perform for 10 times for each side.
- Bar Carry – do a squat weight by loading the barbell with 30 percent more of your usual one. Position the barbell across your shoulders and walk slowly. Rotate your hips and shoulders. Take 25 steps for one set and perform 10 sets.
|
- Modified Sled Drag – Attach 2 handle straps on a low height cable. Choose an average heavy weight that you can balance. Back away from the machine while holding the strap over each hand. Push the straps forward until the body is fully extended. Lean forward until the shoulders are at level with your hips. March in place with 25 short and quick steps.
- Plate Lifting – Put a 45-pound plate on the floor with 20 feet of floor clearance. Squat and wedge your fingers at the side of the plate nearest to your body. Drive up using your legs. Once the plate is vertical move it forward until it goes back onto the ground again. Perform 10 repetitions.
- Farmer’s Walk – Choose the heaviest dumbbell you can hold with your hand. Walk around holding it at your side. Perform 25 steps for each set and do 10 sets.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
If you think rebounds is easy think twice. It requires one to have strong lower-back muscles to help you throw out the ball at with great power. This workout enables Dwight Howard to score those two digit hoops. He has a three sets of workout with 15 repetitions for each routines performed for 2 to 3 times in a week.
Back Extension – hold a back extension position. Hook your feet beneath the leg anchor. Hold the arms straight over your head. Drop your torso to allow the lower back to curl a bit and almost perpendicular to the floor. Hold that position then push the upper body until it is already parallel to the floor. Arch the back a bit then pull the shoulder blades together. Perform 10 to 15 repetitions for this routine.
|
|
Single-Leg Romanian Deadlift – Hold a light weight dumbbell with your right hand and stand on your left foot with the right foot raised from the floor. Bend the knees slightly and lower the back in a natural curl. Push your hips back and slowly lower the weight. Drop as low as you can while maintaining a straight back. Hold the position then push your left heel when going back to the original position. Perform 3 to 4 sets with 6 to 10 repetitions for each leg.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
The Yankee Workout for Derek Jeter
This is the workout that helps Derek Jeter remain fit for the New York Yankees game. He aims to stay fit as he grows older which is absolutely working well for him.
For the Warm-up routine start with 30 seconds of jumping jacks followed with arm circles, push-ups, lunges and body weight squats. For the succeeding exercises, rest for a minute before proceeding to the next one. Perform the three sets.
Superset No. 1
- Barbell Squat – put the bar onto the squat rack and step beneath it allowing the bar to rest on your upper back. Pull your shoulders back while grabbing the bar with an overhand grip. Let the bar sit comfortably on your upper trapezius. Take the bar out of the rack and step back. Set the feet a shoulder-width apart and the knees bent slightly. Keep the back straight and the eyes focused forward. Lower your body and arch naturally as you line your knees with your toes. Once the thighs have been parallel to the floor, pause and drive your heels to the floor and go back to the original position. Perform 12 repetitions.
- Romanian Deadlift – at a standing position, hold weighted barbell with a pronated grip. The feet should be at shoulder widths apart and the knees should be slightly bent. Keep the chin up and shoulders relaxed back. Lower your back along with the bar as you slightly bend your knees. Push back up with your hips to the original position and repeat for 8 to 12 times.
|
|
Superset No. 2
- Barbell Lunge – hold a weight barbell well and the hands should be a shoulder-width apart. Lift the weights over your head and lower it across the back of your shoulders. Spread the feet to a shoulder-width apart. Position the right leg as far as you could. Move the right leg forward and lower the body bending the knees to a 90 degree angle. At the same time bend the rear knee until it is almost touching the floor. Bring the body back into the original position quickly and perform 8 to 12 repetitions. Switch the movements starting with the left leg and perform the same number of repetitions.
- Dumbbell Single-arm Row – with your right hand, hold the dumbbell and held your left hand and left knee over a bench. Pull the dumbbell up and down using your upper back muscles. Hold that position then lower the weights gently. Perform 8 to 12 repetitions on both sides.
Superset No. 3
- Dumbbell Incline-Bench Press – lie on an inclined bench with your face forward. Hold 2 dumbbells on each hand and position at the sides with an overhand grip. Press the weights straight over the chest then come back to the original position. Perform 12 repetitions.
- Pullup – with an overhand grip, hold a chinup bar and maintain a shoulder-width distance for your hands. Hang the arms straight up then pull the shoulder blades down. Pull the chest to bar level and bring the body back to the original position. Repeat for 10 times if you can.
|
|
|
| |
|
|
Sun |
18 |
|
|
|
|
|
|
Hugh Jackman attributes his great physique to the hard core training he has from Gunnar Peterson. There are many celebrities who have been trained as well by Peterson including Bruce Willis and Jennifer Lopez. He concludes that weight training should be fun and avoid the monotonous routine.
Here’s how he made Hugh Jackman’s physique suiting for his hit role in the X-men movie series.
For the Legs and Shoulders:
Note: for each exercises on every circuit an 8 to 12 repetitions is required. Before proceeding to the next level of exercise or station make sure to ride an Airdyne bike for about 2 minutes.
- Squats – Rest a weighted barbell on your trapezius behind the neck. Set your feet with a shoulder-width distance and the heels flat on the floor. The hips are slightly arched back and the knees placed behind the toes. Push your heels once the thighs have been past parallel to the floor. Push your body up and breathe out after passing the mid-point of the ascent.
- Calf Raises – use a single-leg calf machine or a step. Position the dumbbells on the side while working on the machine.
- Medicine-Ball Chops – lie down and extend your arms over your hand holding a 10-pound medicine ball. Bring the ball up together with your left leg and let them meet halfway. Go back to the original position and this time lift the right leg. Perform 12 repetitions for each side.
- Rear Deltoid Machine – Sit with your chest facing the machine and maintain a straight back. Hold the handles and pull them apart, bringing the handles behind your shoulders and the arms extended. Bring it back to the original position and do some repetitions.
- Situps – Lie on the floor. Bend the knees to a 90-degree angle and place your feet flat on the floor. Tuck your hands behind the head and elbows onto the sides. Tuck your chin in and tighten the abs. Push yourself forward until the chest begins to touch the knees. Roll back down into the original position.
- Stair Climbing – do 30 steps up and down the stair climber.
|
|
For the Back and Biceps:
Note: Perform 8 to 12 repetitions for every exercise on this level. After you have completed this level jog for about 2 minutes on the treadmill inclined by 2 percent and with a pace of 3 to 4 miles an hour.
- Gorilla Pull-Ups – Hang from a pull up bar and bend the knees to a 90 degree angle. Pull your knees up to your chest and curl your body up aligning the spine parallel to the ground. Go back to the original position and repeat.
- Vertimax Jumps – this is for enhancing a vertical jumping movement. If this machine is not available jump as high as you can and perform a push up when you get down.
- Fat-Bar Curls – If this thick bar is not available, wrap a towel around a regular bar.
- Jump Rope – Put your weight on the balls of your feet and the knees bent slightly. Hold the rope and the elbows close to your body. Jump only to an inch high. Make small circles with your wrists to move the rope around. The heels should not touch the ground.
For the Chest and Triceps:
Note: Repeat the exercises for this level for 8 to 12 times. After completing the entire level, punch on a heavy bag for about 2 minutes. Do some stretching and hit the showers.
- Standing Cable Fly – Stand in between the cable-crossover station. Pull the pulleys down until they are right in front of your abdomen. Go back to the original position and perform some repetitions.
- Standing Cable Press – Pull the bar of the lat pull-down machine down to the thighs. Bring the bar up to the chest and push it back to your thighs. Repeat.
- Standing Triceps Extensions – Place a barbell over your head with the hands at a shoulder-width distance. Bend the elbows to bring the barbell behind your head and bring it back up. Repeat.
- Wood Chops – Hold a 10-pound ball medicine ball as if you are going to chop wood and you’re holding an ax. Start “chopping woods” and repeat for 8 to 12 times for each side.
- Barbell Push Press – With an overhand grip, hold the barbell to a shoulder-width distance. Keep the feet to a shoulder-width distance and bend the knees a bit. Pull the barbell until it reaches your collarbone. Set the torso upright and dip the knees and use the legs to support bringing the barbell over your head. Go back to the original position. Repeat.
|
|
|
| |
|
|
Thu |
15 |
|
|
|
|
|
|
Choose from jumping jacks, running, walking on the treadmill, riding a stationary bike or other forms of cardio equipment for about 10-minute warm up before performing the rest of the routine for this workout.
Do not pause until you have completed the entire movements. Before going for the repetition, rest for 1 ½ minutes. This workout is recommended to be done only once a week in place of your usual chest and biceps workout.
For the Chest or Cardio Circuit:
- Barbell Bench Press – Lay on the bench with your back. Remove the bar from the rack and position it above you with the arms stretched. Lower the back to chest level for a count of three. Push the weight back up or to the starting position at two counts.
- Explosive Push Up – In a push up position and the arms extended, tighten the abs. Lower your body by bending the elbows to chest level or an inch off from the ground. When returning to the original position push your hands off the floor or aim to jump back up through your hands.
- Cable Crossover – Between cable stacks, stand with the arms placed at the sides. Grab the stirrup handles that are linked to the pulley cables. Step forward with one foot in front of the other to about 18 inches. Pull the handles forward until the reach your chest area. Clutch the pecs hard for two counts.
- Hanging Running Man – Hold on to the handles of two parallel bars. Stand upright with the arms extended and elbows locked. Lift the left knee towards the chest. Upon lowering your left knee raise the other knee. Try this routine while cycling for an intense workout
|
|
For the Biceps or Cardio Circuit:
- Standing Barbell Curl – At standing position, hold the barbell with an underhand grip and the hands at shoulder-width distance and an arm-length from the thighs. Round the bar forward to shoulder level. Bring it down and keep the upper arms motionless at the sides.
- Preacher Curl – Sit on the preacher curl equipment and put feet on the floor. Rest the upper arms on the pad that the top settles on the armpits. Stretch down, holding the bar in an underhand grip. Lock the wrists until they are aligned with the forearms. Hold the body steady when you lift the bar in front of the shoulders. Squeeze the guns at the top. Bring the weight back to the original position.
- Mountain Climber – Start from the push up position. Raise the right knee at the right side of the chest. Bring the left leg in front as you extend the right leg backwards. Alternately run on the floor as if running for the Olympics.
|
|
|
|
|
 |
Download Skinny Celebrities Toolbar and get updated with the latest Celebrity Diet tips. |
|
|
 |
|
Loading ...
