RAIN: Ninja Assassin Workout

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 Kettlebell workout.

Diet Plan
Chicken Breast (boiled), Vegetable(steam), No Sugar. For Vegetarian, replace chicken with Tofu or Egg White.

The Gunman Workout - Sean Penn Transformation

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...

Fat Loss, here the tips

feature by : nextteenamateur@bodybuilding.com Diet The diet that is used on a fat loss program is the ultimate determining factor on whether or not you will lose the weight. All the running in the world won't do a thing if you are taking in excess calories (especially from the wrong sources such as sugars). Your diet when trying to lose fat should have you eating around 500 calories below maintenance per day. Besides focusing on staying in a caloric deficit, a fat loss diet should be based around the following: High protein (1-2g per pound of bodyweight) Low to moderate carbs (low carbs on non-training days, moderate carbs on training days) High EFA (Essential Fatty Acids). As little sugar as possible. No carbs after 6 PM! By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your body gets the nutrients it needs on your strenuous workout days, and you don't consume unnecessary carbs on your easier,...

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