By Alice Mitchell,
Project Weight Loss Editor
February 05, 2009Christian Bale is the super fit super hero. Batman Begins and The Dark Night are just of the movies in which the actor shows off his perfect body. He may be angrier than usual these days because of an interrupted scene in Terminator: Salvation, but this doesn’t make him less hot. Maybe less nominated for next years Oscars. How much did he struggle to get that unbelievable Batman body?
This 35-year-old actor managed to stick to a pretty restrictive diet and a killer workout in order to get that superhero body. His diet involved a 1:2:3 ratio of fats, proteins and carbs. This means that if he was consuming a gram of fat, two grams of protein would follow, along with three grams of carbohydrates. Christian was eating mostly lean meat, fiber rich foods like brown rice, yams and oatmeal, vegetables and fruits.
When it comes to his workout, there are a few exercises that can almost guarantee a fit body. The 3-days workout is very good for gaining muscle mass. In the first day, you can warm up with a set of chin-ups with bent over rows, which are compound movements. These power exercises are good for the upper body.
You can continue with some squats and some high pulls, which can help you gain strength and lose weight. To build mass, you can also add some “clean and press” exercises. This is done by lifting a barbell from the floor to the chest and then pressing it overhead.
The second day of workout includes intensive cardio and speed training such as sprints, squat jumps, and lunges.
These exercises will help you strengthen your muscles and also build up your muscular endurance. The third and last day of workout will include dumbbell flies, bench press, clap push ups, and lateral jumps. Performed correctly these exercises guarantee great results. Adding to it a healthy, balanced diet, and you can get that Batman body. It sure worked for Christian Bale.
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Project Weight Loss. All rights reserved.
