Title: Drop 30 Pounds in 8 Weeks?
Two summers ago, I worked with a great gal from Hollywood, Rachel Nichols.
Rachel did some TT workouts while filming a movie up here in Toronto.
That's about it for me in terms of training Hollywood actors or
actresses in person, but recently I was asked, "Imagine you're
working with a major film star who has eight weeks to lose 30
pounds of fat and build some muscle in preparation for the lead
role in the latest Hollywood blockbuster. What do you do with them?"
Here's my answer...
I would have control over every single thing that they eat. That's
the biggest ticket to success here. No booze, no excess sugar, and
just giving them enough reward to stick with the program.
If this "star" is a typical overweight, sedentary individual, we'll have
no problem getting rid of 20 pounds of fat through nutrition.
As for exercise, we need to be consistent, and stick with our intensity
principles. We would do 3 hard workouts per week using strength
training followed by interval training with the program being centered
around basic movement patterns done with free weights.
Everything is done in supersets in the workout to get more done in
less time. For example, we might do a squat supersetted with a
pressing exercise. I also like to pair free weight exercises and
bodyweight exercises in supersets, for example, a dumbbell split
squat paired with a decline pushup.
We'll do 3 superset pairs, each for 1-3 sets, and stick to 8
repetitions per set. Then we'll finish the workout with 6 hard
intervals of 30-60 seconds (with 60-120 seconds rest between each).
This way, we are in and out of the gym in 45 minutes.
On "off days", we'd still get at least 30 minutes, if not 60
minutes, of low-intensity exercise. But it wouldn't just be slow
cardio. Instead, we'd focus on low-intensity bodyweight training.
For example, if the actor can do a maximum of 25 bodyweight squats,
15 pushups, and 5 chinups, we would use easier versions of those
exercises in circuits.
Here's a sample 6 exercise bodyweight circuit that we'd do at least
3 times, doing 10 reps per exercise.
Beginner Inverted Bodyweight Row
Stability Ball Leg Curl
After that, we might cross train with a variety of cardio exercises
to avoid overuse injuries that occur when you repeatedly do the
same activity and nothing else.
So that's pretty much it. If he (or she) sticks to their nutrition,
we're as good as gold and the actor will be ready just in time.
Click here to start losing fat with Turbulence Training:
Screw New Years, get started now,
Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training
PS - Turbulence Training Beats Cardio for Fat Burning Effectiveness.
"Craig's workouts were fun and challenging - I didn't dread going to the
gym and I wasn't overly sore after our sessions. Much like my trainer in
LA, Craig's workouts were always different: the exercises, the supersets,
the weights...the combination of elements always varied and, therefore,
I never got bored or felt like I was in a workout rut. And my co-stars
couldn't believe how great my arms looked, thanks to Craig helping me
do my first chin-up. Thanks Craig!"
Rachel Nichols, actress
Click here to get Turbulence Training
"I have been in love with Turbulence Training ever since I started.
I am 6'3", 28/M and my starting weight/body fat% was 208 pounds and
18.4% body fat. After 22 weeks of TT, I am now down to 190 lbs and
10.8% body fat."
Nick Walters, New York, NY