The Movie Star Workout

The Movie Star, er, ummm… Super Hero Workout.

How To Get Into Super Shape.

Everybody loves a good movie. Most people love a good super hero movie. Nonetheless, few people know what it actually takes for an actor to build the type of body necessary to insure the success of a box-office, blockbuster motion picture. Sure, I don’t think there’s a person on the planet who thinks it’s all cake and gravy. However, you are foolish to think it’s not several months of hard, intensive labor, focus and devotion to science & the discipleship of proven methods and methodologies… Along with a whole host of other crucial components for achieving that Movie Star, er, umm… Super Hero body.

Without further delay…

Here we go… A superstar actor calls me up and says he has 12 weeks to transform his body for a major movie role as the lead in the latest, big-budget, live-action super hero feature film. What do I do, how do I ensure he achieves this goal?

First & foremost, I determine that this actor has already or is able to develop the discipline to do what is necessary to not only conquer the muscle building aspect of body transformation, but even much more important, he possesses the ability to conquer the exceedingly more vital dietary discipline. Which means his mind is in the right place at the right time. He must be in better than decent physical condition and also be able to ambulate (move) plausibly well. He must also be fairly athletic.

Mindset is and always will be #1 in the achievement of any goal (body transformation is no exception) and in my business, one must always first… Change the mind to change the body. Diet is a very close second.

Hollywood has a current criterion for what their super heroes look like; they must be big, but no longer too big. They must be ripped, but Ashton Kutchers’ lean, fit body doesn’t quite cut the mustard. They must be what the focus groups have determined will be the most significant reason to shell out $10 bucks or more for a movie ticket. So, he is both everyman’s ideal and every woman’s idea of hot. Keep in mind Hollywood demands a huge, shapely upper body, while strategic camera wizardry will always minimize the necessity of massive, sometimes awkward tree-trunk legs. This type of training is like walking the razors edge. The demand is high, but the supply is nigh.

Ok, now

The Strategy

A good trainer has developed the aptitude to observe what lies beneath the surface. Sure, what we see in front of us is important, but being able to see deeper is where the craftsman emerges. What lies beneath the surface?

The Abdominals: How To Get Them For Real.

Today’s action film and especially super hero action film lovers’ love their abdominals. Just so you know my friends, abs are created and even mostly crafted in the kitchen. Diet is imperative, but for the sake of time, I won't get into the finer detail, just the broad strokes here.

a.) Always consume 6 calorie specific meals a day. Eat to support your goal, not to get full.

b.) The greater portion of carbohydrates are to be consumed before and after workouts. Again, support the objective.

c.) The consumption of high quality lean meats & fish, with a handsome lot of vegetables at each meal.

d.) Always consume a post workout protein shake with simple carbohydrates. Most people try to eliminate this from their weight loss, fat loss or physique building diet, making the assumption a sandwich will suffice because Subway’s Jared eats 3 a day. This is a critical error. It is important to replenish and reload immediately after a workout.

e.) Casein protein; i.e., cottage cheese or a casein-based protein shake as the 6^th and final meal of the day to stave off sleep time catabolysis (muscle cannibalism) and to aid in tissue repair and growth.

Supplements: An essential multi-vitamin/mineral complex, fish oil, magnesium and even the inclusion of L-carnitine to aid in fat burning process in the final month. *L-carnitine is the vehicle that carries fat into your body’s furnaces (muscles) to be burned for energy.

Actual abdominal training will be done (3 days on, one day off) in the last couple of weeks of the program.

The Muscles- How To Build Them

I would employ a two-a-day split. Meaning, I would train him personally twice a day. In my mind there isn’t a more effective method of rapid body transformation than two-a-day split training. Very few trainers employ this method because they lack the basic ability to communicate to the average client that their life-changing goal is some serious business, or they feel that longer sessions will either pay them more or that they are more effective/affective. Neither is true. An A-List superstar typically understands that a fitness professional or professional fitness trainer is just that…a professional.

The Workouts: What Is Required

The morning workout will consist of heavy lifting and power training, while the afternoon workout will be high repetition training, seasoned with some cross training and isolation training to hit strategic muscle groups. This type of training I have christened, Integrated Variable Dynamics.

Concentrating on the upper body, especially the deltoids, I would implement as many push exercises into the regime as time-allowing possible. Building mass is imperative, but I would also mix in a substantial amount of plyometrics to create an environment of constant confusion. Lower body training will be included; however the general quantity and capacity of lower body-specific training will be intentionally less. No more than 12 to 16 sets of dead-lifts, power snatches, lunges and squats, two times weekly. Thus giving our movie star the total-body, muscle building/fat burning effect of this result-driven training method. All the while skyrocketing testosterone production and igniting a firestorm of a metabolism.

Again, the program would inherently be designed solely in and around push exercises. In upwards of 20 sets (4 to 6 repetitions) of upright, incline and flat bench presses. Equalizing and maintaining a balance of pull exercises, consisting of 12 to 20 repetitions of vital rowing exercises. 

The final phase, or dialing in phase specifies and is focused on the maintenance of lean muscle mass, while leaning down as much as physically possible. Achieving that well built, yet lean and ripped physique is priority #1 here.

I would additionally add some pretty intensive cardio here and reduce or at least fine tune carbohydrate sequencing to super charge fat annihilation. ** Carbohydrate sequencing or (CS) is a carbohydrate cycling modification that enables natural circadian rhythm, and metabolism to function at their fullest potential for optimized weight loss and performance. CS, in a nutshell is simply the use of specific carbohydrates at specific times throughout the day, (much like using a funnel) as well as adjusting daily carbohydrate intake from high carbohydrate days to low carbohydrate days throughout the week.

Eating starches at breakfast and lunch, tapering the portion size down as you go and then only fibrous carbohydrates (vegetables) at dinner is the standard for this method. Simple carbohydrates should only be consumed right before and after exercise and protein must always be eaten at all three meals for maximum efficiency.

And that’s how I build the body of the next silver screen superstar…

But Kurt you ask… How and what likely and feasible relevance could this have for the average, ordinary, everyday person seeking REAL results?

Well guess what, I currently have numerous clients on my Hollywood Body – Meta Program, adhering to a schedule like this and their results are truly spectacular. Yes, my friend…it can be done, it's just a matter of conceive, believe and achieve...

In Peace And Personal Transformation,

Kurt