Fitness and Muscle Work

He might be 54, but his newly muscular torso in The Gunman movie is unbelievable. Penn plays sniper Jim Terrier, a mercenary assassin forced into hiding when the target sights are honed on him by a Congo hit squad. To convincingly portray a trained killer, Penn used a combination of compound, functional weight training moves to pack on lean muscle without compromising agility, and armed himself with the lethal hand-to-hand combat skills of krav maga. Below, fitness expert Niko Algieri has devised the workout that would get you into Jim Terrier’s enviable shape. The Gunman workout ‘The first thing that’s evident in the film is Penn’s perfectly proportioned and balanced physique,’ says Algieri. ‘But it isn’t all for show. He’s mobile as well as powerful. For that Penn would have used military-style, full-body functional training, starting workouts with compound moves and focusing on building muscle with body part splits later in the session. This Gunman workout will help you mov...

Rain’s Workout Approach Rain did type of workout called "circuit training," similar to what the actors in 300 did. You don't need much equipment to do this type of workout. To perform a circuit routine you need to move from one exercise to the next without resting. One complete circuit should push you to your limit and leave you fatigued. So plan out a circuit you know can do and will push you to your limit. For example, if you're moderately fit. Perform your circuit 3 - 5 times. Each time, try to increase the intensity and vary things up a bit. Example circular workout routine based on "300". 25 pull-ups 50 deadlifts at 135 pounds 50 push-ups 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 135 pounds) 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise) 25 more pull-ups Rain Video Workout In the video above, Rain used much his body weight in the compound workout and Kettlebe...

What is BODYCOMBAT™ ? BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by driving music and powerful role model instructors, you strike, punch, kick and kata your way through calories to superior cardio fitness. Like all the LES MILLS™ programs, a new BODYCOMBAT™ class is produced every three months with new music and choreography. Benefits Improves heart and lung function and reduces the risk of heart disease Tones and shapes key muscle groups Burns calories for a leaner body Improves co-ordination and agility Improves bone density Improves posture and core strength and stability Builds self-confidence HOW FIT DO I NEED TO BE? BODYCOMBAT™ is for everyone with moderate fitness levels. And because the moves are simple, you don’t need to be especially well coordinated. Just gi...

What it is? BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! Like all the LES MILLS™ programs, a new BODYPUMP™ class is released every three months with new music and choreography. Benefits Burn up to 600 calories per class for fat loss Improve your strength Improve your general fitness Shape and tone your muscles Improve your bone density (helps ward off osteoporosis) Come away feeling strong and confident Tips Good posture is the foundation of all exercise, so focus on getting your technique right from the beginning. Check out Learn the Moves for more specific advice. Don’t overdo it with the weights – remember that BODYPUMP™ uses high repetition to tone and strengthen. Start gradually increas...

feature by askmen.com It takes a certain type of individual to successfully become an FBI agent. Not only do they need to have strong mental capacities, good reasoning skills, the ability to think and act quickly, and excellent vision and hearing, but they must also be in great physical condition. Any person who wants to apply to become an FBI agent will be put through a rigorous fitness test, and if this testing is not trained for they are unlikely to be successful. Fortunately, as long as a proper training program is sought, the test should not be an obstacle. test requirements The test all potential agents will be put through consists of four different components: A maximum sit-up test to be performed in a one-minute time period. A timed 300-meter sprint. A maximum push-up test (performed until fatigue). A timed 1.5 mile run. Note that in order to successfully pass the fitness examination, a total of 12 points from all four tests combined must be achieved. Each test is graded on a s...

Want to know what celebrity workout Heidi Klum uses? This abs workout, designed by her personal trainer, will tone your stomach in no time. -By the editors of FitnessMagazine.com She's a supermodel for a reason: three kids later, Heidi Klum still looks sexy as ever modeling for Victoria's Secret. Two months after having her second child, Klum confidently walked the runway in a Victoria's Secret fashion show. How did she do it? In addition to a diet of lean protein, Heidi Klum worked out for 90 minutes every day to get her pre-baby body back. Since you're not on deadline to strut your stuff in lingerie, your workout doesn't have to be as extreme. Heidi Klum's trainer David Kirsch gave us the workout to lose the baby weight and be a hot mama like Heidi Klum. Get Slim All Over A combo of cardio and strength training quickens weight loss. Do 30 minutes of cardio three times a week and light weights twice a week. Get Six-Pack Abs Lie faceup holding a stability ball w...

Water aerobics or "waterobics" is the performance of aerobic exercise in shallow water such as a swimming pool. In some areas it is known as AquaFit or "aqua aerobics", and is a type of resistance training. Techniques Water aerobic workouts usually combine a variety of techniques from land aerobics, including walking or running backward and forward, jumping jacks, mimicking cross-country skiing, along with various arm movements. The workout also may incorporate equipment such as flotation devices. Benefits In addition to the standard benefits of any exercise, the use of water in water aerobics supports the body and reduces the risk of muscle or joint injury. The mitigation of gravity by flotation places less stress on the joints when stretching, and can allow a greater range of motion. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly. Exercise in water can also prevent overheating throug...

Day 1 - Progression to 1RM The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) -- the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session. Warm-up (Part 1): Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance on this day: 2,274 meters.) Warm-up (Part 2): Pyramid Circuit. Directions: Do these three exercises as a circuit, performing one set of each in succession without resting. Use a "pyramid repetition structure" to the workout. Here's how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you'll do two repetitions of each exercise in round 2, three repetitions in round 3, a...

Harley breaks exercise sessions into 5 minute groups meaning if you’re short of time you can do two sets of 5 minute work outs and leave the other 3 until later in the day. The 5 minute workouts couldn’t be easier to follow and yet they're so effective that you'll see significant results within weeks of joining. Harley breaks the exercise sessions up so that you ease yourself in and work up to a more intense workout. Phase 1 Initially you have a gentle cardio workout, this warms up the muscles and gets the blood flowing to the organs. If your heart rate does not speed up after a few minutes you need to increase the intensity of the warm up. Phase 2 and 3 Next you carry out 5 minutes each of upper and lower body exercise. These might be as simple as hamstring curls and bicep curls, it's best to vary the types that you do-Harley has plenty of interesting suggestions for you to try out. Phase 4 Core training targets all 4 muscle groups that make up your core. You’ll do abdomin...

His routine not only gives this Football (Soccer) star a rock’n body, but also gives, him energy to perform on the field. David is known as one of the best Football (soccer) players in history. He has been voted “Best Dressed Man” by GQ twice, BBC’s “Personality of the Year” in (2001), and “Britain’s Greatest Ambassador” at the “Greatest Britons” in (2007). Want to know what his body sculpting secrets are? Keep reading, below to find out. Diet David Beckham eats a low carbohydrate diet. He drinks lots of water, but stays away from sugar and diet drinks. When he was attempting to increase the chances of having a girl with “Spice Girl” Victoria Beckham, he ate a strict diet of alkaline-rich foods, cut out on red meat, alcohol, caffeine and dairy. Then he replaced all the crud with steamed veggies, salads, fish and chicken. Exercise David stays lean by keeping active and playing soccer, playing one hour of soccer burns 700-800 calories. He does 2 sets of 25 pushups 3 times a week, other d...

Hugh Jackman Celebrity Diet and Workout. His stay fit plan keeps this X-Men Star in fantastic shape. Hugh stands 6 feet 2 inches, and has stated that it was hard for him to pack on muscle to his tall and lean frame. But it looks like he has found the perfect balance. Want to know his body sculpting secrets? Check out all his tips below. Diet Hugh Jackman’s diet was six meals a day made up of lots of vegetables and lean proteins. He consumed 1000 calories over his normal intake during training. Exercise For The X-men series Hugh worked with Steve Ramsbottom. First phase was focused on building mass by changing the speed of each lift, 3 sec count up and then a 1 sec count down or really slow 4 sec count up and 4 count down. Second phase focused on strength by lifting really heavy weights, without the sec count. Each phase lasted from 6 to 12 weeks, for one to two hours, five days a week. When it was close to shooting time, he lifted weights 1 day and filled the other days with yoga , pi...

is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in a specific sport. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and as it was supposed to be surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump or the speed of a punch or throw. Procedure Plyometric training involves practicing plyometric movements to toughen tissues and train nerve cells to stimulate a specific pattern of muscle contraction so the muscle generates as strong a contraction as possible in the shortest amount of time. A plyometric contraction involves first a rapid muscle lengthening movement, followed b...

Think you don't have time to work out? You do. It's the intensity of your workout that's key, especially if you don't have much time. A short-burst, high-intensity workout boosts your metabolism and tones muscles. Get moving with this 30-minute "quickie" routine that includes cardio training and resistance training for each major muscle group. Beginner Squats If you're new at this, get started with a beginner version of squats using an exercise ball. Stand against a wall with the ball at your low back, feet hip-width apart and out in front. Slowly lower your body by folding at the hips and bending the knees, dropping glutes toward the floor; slowly move back to the starting position. Your knees should remain over your heels. Perform 10 challenging repetitions. Once you're ready, try squats without an exercise ball. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down, keeping your k...

THE WORKOUT Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets. MONDAY Superset 1 Pushup Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keeping your body rigid, bend your arms to lower yourself until your chest is just off the floor. Then push back up until your arms are extended. Do as many reps as you can. Pullup Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar. Then lower yourself to the starting position. Aim for 10 reps. Superset 2 Dumbbell Snatch Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, k...

Ball Crunch Targets abs, hips, thighs Sit on the ball and walk your feet out and forward of your knees, sliding your butt down so your body is at a slight incline. Press palms together in front of your chest, keeping a tennis-ball-size space under chin. Pressing lower back into ball, lift upper body and crunch up. Hold one breath and return to starting position. Work up to 3 sets of 10 to 12 reps. Challenge yourself: Walk feet closer to ball and lift butt; raise arms straight overhead. Ball Bridge Targets lower back, glutes, hamstrings, inner thighs Lie with head and shoulders on ball, knees over ankles, arms crossed. Lift hips as high as possible without arching your back. Hold for 3 counts and lower. Work up to 3 sets of 10 to 12 reps. Challenge yourself: Cross right ankle over left knee for 10 reps, then switch legs and repeat. Ball Push-Up Targets shoulders, chest, arms, abs Lie facedown with your belly over the ball and slowly walk your hands forward until the tops of your thighs ...

The good of Stability Ball A stability ball works your abs way more than regular crunches do. Plus, use it in place of a bench for strength moves and your core gets a workout -- you'll engage your deep obliques and lower-back muscles to stay in place, says Stephanie Dupuis-Morris, co-owner of Resist-A-Ball. It's adaptable to every fitness level. For beginners, the ball provides support to make moves like push-ups easier. More advanced exercisers can add challenging balance positions to basic strength moves like bridges and lunges. It helps banish back pain. Physical therapists love the ball because it strengthens the deep muscles of the spine. One recent study found that subjects who used the ball regularly improved muscular endurance (the number of consecutive reps you can do) by 57 percent in 10 weeks. Ball Basics Choose the right ball for your height -- 5': 45-cm ball; 5'1" to 5'7": 55-cm ball; 5'8" and up: 65-cm ball. Inflate the ball enough s...

By Barbara Russi Sarnataro WebMD Weight Loss Clinic-Feature Reviewed by Louise Chang, MD Angela Lane has great memories of swimming during her childhood, spending endless summer days at the pool to find refuge from the Arkansas heat. She became a lifeguard as a teen, and she swam for fitness during high school and college. Two years ago, things were different. At age 31, Lane weighed 200 pounds. She hadn't been in a pool for more than 10 years. She began a weight loss program, and started to think about exercising again. "People would tell me, 'You need to run or walk,' but when I tried that, my ankles and knees hurt," she says. "When I finally realized I needed to exercise, I said, 'OK, what do I like?' because if you like it, you're going to do it more." She took to the pool. Her first goal was completing just one lap. "Each week, I would get stronger and stronger," says Lane. "Swimming really began to strengthen, condition, ...

Biking equal to fun workout. Plus Biking is one of the best fitness activities for whole families to enjoy together. It’s also a great stress-busting solo activity. Cycling is the one activity that allows you to cover some real distance. There are plenty of biking tours available now through various regions of the country or world. Biking is good for the planet’s health as well as your own. Why drive to the market for a loaf of bread when you can have fun getting there? Minus More than most outdoor activities, bicycling is subject to the vagaries of the weather. High speeds and relatively little contact with the road don't mesh well with wet or icy conditions. Road safety is key. Bicycling on roads filled with car traffic can add to your stress level instead of reduce it. The road isn't the only thing that's slippery when wet. Brakes are, too. Long, frequent rides can strain the neck, back and arms and even impair men’s fertility. Calories Burned About 544 an hour for a 150...

Pilates was originally created for injured war veterans, but the moves can teach you proper alignment so you move gracefully while working out your powerhouse muscles -- abs, lower back, thighs and buttocks. The Pilates method concentrates on sculpting long, lean muscles that are strong and flexible at the same time. It strives not to overwork or neglect any muscle group as a method to avoid injury. There are two formats: One involves highly specialized machines with a private instructor, and the other is done on a mat as a group class. Pilates can be adapted to accommodate a wide range of needs. It can benefit star athletes as well as your average Joe or Josephine . Plus Increases flexibility, strength and muscular endurance and improves posture, alignment, coordination and balance -- all without building bulky muscles. Emphasize correct form rather than going for the burn. The attention to the body's core, a focus that is missing from many workouts, can help prevent injuries. Pro...

Exercise Program Jennifer Nicole Lee Weekly Workout Exercise Plan You workout with weights 4 days a week, and if you have some fat you need to blast, you add 2 days of cardio, no less than 25 minutes and no more than 45 minutes. Below you will see a sample week. This is an outline that I highly suggest you follow and stick to, as with a solid plan, you won't be lost, you'll know what you are doing and what to do next, taking out all the guess work! Sunday Off and Food Plan Prep Monday Shoulders & Triceps Tuesday Legs Wednesday Cardio: 25 Minutes Thursday Chest & Biceps Friday Back Saturday Cardio: 25 Minutes Start every workout with a warm up. Warm up simply by walking in place, then moving side to side, and then picking up the intensity to say maybe jumping jacks, and then running in place. Aim for a warm up for at least for 5 minutes. Here the detail Monday Shoulder Exercise - 3 sets, 8-12 reps Triceps Exercise - 3 sets, 8-12 reps Tuesday Quad...