Christian Bale is 35 today. Dude has a body so crazy, it's just not fair. It takes a great deal of work to get this perfectly ripped. Fucker.This hot bitch obviously works hard for those rock hard abs. Christian is also well known for changing his shape to fit the role, as he did when he became rail thin for The Machineist (not hot = not pictured).
Wanna look like a super hero? Fitness site Motley Health has detailed "fitness workouts for Batman, The Dark Knight" that's split into three days, repeated with a day of rest in between. Complete three sets of 8-12 repetitions. Ideally the final set should allow you to work to failure, or close to failure.Batman Workout Day 1:
* Chin-ups supersetted with bent over rows (or cable rows) -- supersets combine two or more exercises with similar motions to maximize muscle groups; NO REST in between.
* Squats -- a trainer buddy of mine once told me, "if your workout doesn't include squats, you're not really working out." Ouch. I do squats but probably focus too much on upper body, a common workout mistake. I try to balance it out with yoga and full-body workouts.
* High Pulls -- this is a very explosive movement that I would not recommend to the beginner (unless you have a supervision). Start with the bar on the floor and shoot it up to the chin with a slight jump movement (example animation)
* Clean & Press -- the "bodybuilder" move, lifting a barbell from floor to the chest and then pressing overhead (for the beginner, start with a light bar only, no weights)
Batman Workout Day 2:* Sprints -- Speed Training
* Squat jumps -- squat, then jump
* Lunges -- with a barbell across the shoulders or a dumbbell in each hand
Batman Workout Day 3:* Dumbbell Flys followed by Bench Press
* Clap Push Ups
* Lateral Jumps
What does a Batman eat? Meals need to have a good balance of quality protein sources, and carbs in the form of salads, vegetables and fruits, while maintaining low blood sugar levels to ensure that fat is burnt and not stored. Christian is a vegetarian, so he would get his protein from eggs, cottage cheese, fat free cheese, milk and protein shakes. To ensure a constant supply of energy and proteins to the muscles, eat every three hours. This also speeds metabolism to burn fat.UPDATE: According to an anonymous Bale fan: "[Christian] eats chicken and fish (and will eat anything if hungry enough)." ... noted! (more in the comments)
4 comments:
Christian has said several times he eats chicken and fish (and will eat anything if hungry enough). He has also mentioned in several articles how much he hates working out, and for AP, the larger his muscles got, the less brain cells he felt he had.
Thanks Bale fan! It would be really hard to gain without some type of animal-based protein, I'm going to add that to the post...
Most people hate working out, or at least the majority would rather be lazy (I'd much rather nap, for example). It takes a commitment, but looking at him I can tell it has paid off deliciously ... a very good motivator
I always inspired by you, your views and way of thinking, again, appreciate for this nice post.
- Norman
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