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Gerard Butler`s Workout and Diet Plan

admin — Sat, 17 Apr 2010 10:31:55 +0000

In my personal opinion, Gerard Butler is a great scottish actor with charm and a funny person.. After filming the movie “300″, Gerard got famous i might say for his shredded body with well defined muscles (great physique), and now recently after filming “The Bounty Hunter” he also got a new girlfriend, Jennifer Aniston. I think they look nice together but Gerard Butler is picky with his girls and now he was seen with a french 29 year old lady named Laurie Chloewa.

All the muscles you see on Gerard Butler`s body are gained with hard work and dedication. As Gerard says in an interview for Men`s Health in the next video, it`s sad that he only trained for roles, for example in the movie “300″ he combined weights with circuit training and Gerard really likes the rowing machine.

Gerard Butler also said:” When you combine weights with circuit training it`s a great way of building muscles but in a leaner way and also burning fat because you`re doing a lot of cardio as well, because you`re moving so fast, you`re lifting weights and you`re sweating like a stuffed pig”

Gerard Butler`s Interview For Men`s Health About His Workout And Diet Plan

But enough about his personal life and let`s start talking about “Gerard Butler`s Workout And Diet Plan”.

Gerard Butler`s Workout Routine

Butler hired Mark Twight a former world-class mountain climber who, based on personal experience, believes in training as if your life depends on it.
Also 5 weeks before filming “300″ Gerard Butler took extra sessions with a venezuelan bodybuilder named Franco LiCastro in order to get a more well defined physique.

Gerard Butler`s Daily Routine

Pullups – 25 reps

Deadlifts with 135 lbs – 50 reps

Pushups – 50 reps

24-inch Box jumps – 50 reps

Floor wipers – 50 reps

Single arm “Clean and Press” with 36 lbs Kettlebell – 50 reps

Pullups – 25 reps

Gerard Butler has done these exercises without rest between the sets so it`s obviously an advanced workout that you shouldn`t try if you are a begginer. I almost forgot, he did a lot of cardio as well.

Gerard Butler`s Diet Plan

In order to keep those muscles growing Gerard had a strict diet plan because you know that nutrition will play a key role in determining your success or failure with changing the way your body looks.
Gerard ate 4-5-6 times a day because if you leave your body without food more then 4 hours.. it gets in starvation mode and after his hard workouts, if Butler didn`t eat his body metabolism would of shut off due to lack of consistent nutrients.

To maintain his muscles Gerard Butler ate something like:

skinless chicken breast, turkey breast or lean ground turkey, fish and eggs for his proteins

whole-grain bread, multigrain pasta, oats, potato/sweet potato, and brown rice for his complex carbohydrates

canola or olive oil, avocado, almonds, flaxseed, and natural peanut butter for his healthy fats

green vegetables and drank a lot of water

That kind of concludes Gerard Butler`s Workout and Diet Plan, hope you enjoyed reading this information, and Gerard keep those muscles pumping and Jennifer Aniston is cute !

World Health Day – 7 April 2010

admin — Wed, 07 Apr 2010 12:09:38 +0000

1000 Cities, 1000 Lives

With the campaign 1000 cities, 1000 lives, events will be organized worldwide during the week of 7 – 11 April 2010.

The global goals of the campaign are:

1000 cities: to open up public spaces to health, whether it be activities in parks, town hall meetings, clean-up campaigns, or closing off portions of streets to motorized vehicles.

1000 lives: to collect 1000 stories of urban health champions who have taken action and had a significant impact on health in their cities.

Original content: World Health Day

Cam Gigandet`s Workout and Diet Plan

admin — Thu, 18 Mar 2010 16:32:27 +0000

Today i will talk about Cam`s workout and diet plan.
Cam Gigandet is skinny compared to bodybuilders but he has a conditioned body and women adore this kind of physique.
He`s just like a model in fashion magazines with a refined physique and crisp abs.

He had a small career as a football player (quarterback) but he realized that he doesn`t like it so much and his favorite exercises are swimming, and at the gym clean and jerks (he doesn`t master them).

Cam Gigandet`s workout routine

Cam got to a 6-8% body fat and he held it still for a few months by having a great workout.His workout is bodybuilder styled but he trains his physique with light weights and a lot of reps.It`s good that i found out what weights he uses in his muscle building routine.

Monday- Chest

3 sets– 25 push-ups

3 sets– nautilus presses (45 kg, 55 kg, 65 kg)

3 sets– nautilus incline presses (55 kg, 65 kg, 70 kg)

3 sets– pec deck machine (40 kg, 45 kg, 50 kg)

Tuesday– Back

3 sets– 5 pull-ups

3 sets– seated rows (75 kg, 80 kg, 85 kg)

3 sets– lat pull downs (85 kg, 90 kg, 95 kg)

3 sets– t-bar rows (50 kg, 55 kg, 60 kg)

Wednesday– Shoulders

3 sets– arnold presses (35 kg, 35 kg, 35 kg)

3 sets– dumbbell lateral raises (15 kg, 15 kg, 15 kg)

3 sets- dumbbell front raises (10 kg, 10 kg, 10 kg)

Thursday– Biceps and Triceps

3 sets– nautilus curls (20 kg, 25 kg, 30 kg)

3 sets– z bar cable curls (30 kg, 35 kg, 40 kg)

3 sets– dumbbell hammer curls (15 kg, 20 kg, 25 kg)

3 sets– tricep press-downs (50 kg, 55 kg, 60 kg)

Friday– Cardio Work

45 minute treadmill run at 65-75% of maximum heart rate

Cam Gigandet`s Diet Plan

He uses a high protein, low carbohydrate diet to get that lean. If you want to have a ripped and shredded physique you need to eat high protein foods and choose from healthy fat sources.
Throw away the basic carbs like: cereals, bread, bagels, pasta and replace them with vegetables. This diet will help you eat more without adding more calories and thus making your path to get lean, shredded and ripped more easier!

As you can see from Cam Gigandet`s workout and diet plan, you don’t necessarily need to gain that much muscle just some resistance training to maintain your actual mass.

Try to increase muscle performance and drop weight by working out!

Alkaline Water Helps Your Health

admin — Tue, 16 Mar 2010 18:28:02 +0000

The human body needs alkaline water to clean itself from the acid residues and mantain its health.
Alkaline water neutralizes the acid residues from the human body and it liquefies them to ease the excretion without affecting your health.Alkaline water treatment is very popular in Japan for treating the next diseases: headaches, arthritis, epilepsy, asthma, tuberculosis, meningitis, liver and kidney disease, nausea, gastritis, diarrhea, hemoroids, diabetes, eye diseases, reproductive organs cancer, menstrual disorders, diseases of the ears, nose and neck meaning general health.

5 Step Treatment With Alkaline Water

1.In the morning after you wake up, before washing your teeth drink 4X 160 ml alkaline water ( half of a litre). The water in which you dissolved your alkaline remedy should be warm.

2. Wash your teeth, but don`t eat or drink nothing for 45 minutes.

3. After 45 minutes you can drink and eat normally.

4. After breakfast, lunch or dinner, don`t eat and don`t drink nothing for 2 hours (i don`t think it will affect your health)

5. Older people or ill people, that can`t drink 4 cups of water (alkaline), can start drinking less water and gradually increase, up to 4 cups per day.

How do i get alkaline water?

Here are some methods:

Alkaline Vitamin C (powder soluble in water) – it changes the pH of normal water from 6.0 to 8.0

Alka Mine (extracted coral from surroundings of the Okinawa island in Japan) – it changes the pH of normal water from 6.0 to 8.0 (alkaline water)

Daniel Craig`s workout

admin — Thu, 17 Dec 2009 22:51:13 +0000

Daniel Craig brought a muscular model in the role of James Bond, with his circuit training routine.
A circuit training routine is a program where you simply jump from one exercise to another with minimal rest. This is a way to build muscle and burn fat at the same time.

Daniel Craig`s workout scheme:
He performs usually 4 big sets with 15 reps on each exercise. The exercises should be performed one after the other with little rest, so you can keep you heart rate high and ensure a bigger amount of calories burned during and after the workout.

Exercises used by Daniel in his routine:
The Clean and Jerk: Stand with your heels on the ground. Grab a barbell like you are going to deadlift it. Lift it to your mid thighs, flip to your chest, then press overhead.

Squat: Traditional squats with wide stance and toes pointing out a bit. Just go down to 90 degrees. Don’t lock out at the top.

Bench Press: Basic barbell bench press, but take 3 seconds to lower and one second to raise the weight. Don’t lockout at top.

Pull Ups or Chin Ups: Take an overhand grip, and make sure you go up high enough to where your chin goes over the bar. If these are too difficult use a chin up machine.

Dips: Basic dips and go down to where your elbows reach 90 degrees before going back up.

Barbell Curls: Use a straight bar if possible and use a full range of motion.

Dumbbell Lateral Raises: Bend your arms 90 degree’s and use a strict motion to raise the dumbbells to shoulder level. It is best to use a light weight and be strict with these.