Dec 18

Ryan Gosling Workout Routine

He’s got great hair, a sweet smile and to top it off, he’s got a great body. Ryan Gosling has shed his cute skinny boy image from “The Notebook” era and has been embracing a whole new sexy strong physique.At 6’1 and 175 ibs, the actor is well known for his natural looking build.

Gosling is fit and lean, and not too bulky which is why lady’s love him, and guys wanna be like him. Unlike buff heavy lifters who eat a lot of meat and carbs to stay toned, Gosling seems to stick to just eating healthy.

That means eating in moderation every single day, so balancing out fruits, veggies, carbs and meat and limiting the amount of salt and sugar as well as drinking lots of water.

body ryan gosling

In 2013, Gosling worked with personal trainer, Kui Puk, to get fit for his boxing role in “Only God Forgives.” Gosling learned Muy Thai and embraced a Thai diet of fish, green vegetables. Fish are rich in Omega 3 fatty acids which are essential for the human body while greens contain nutrients, including potassium, fiber, folate and vitamins A, E and C.The paparazzi are a huge fan of taking photos of Gosling running, so we also know cardio is a part of his routine.

According to Kui Puk, Gosling would did the following reps as a warm up:

  • Barbell Squat – 3 sets of 8 reps.
  • Reverse Dumbbell Lunges – 3 sets of 5 reps.
  • Bench Press – 3 sets of 8 reps.
  • Chin ups – 3 sets of 5 reps.
  • Bicep Curl – 3 sets of 10 reps.
  • Triceps Rope Extension – 3 sets of 10 reps.

So, what is it that ladies love so much about Gosling’s figure? He’s got great abs, a muscular chest, and his arms look strong, natural.

In order to get a body like Ryan try working out four times a week and focusing on your upper body for two days and alternating with your lower body for two days, and leaving the rest of the week to rest in between.

For upper body work out place more emphasis on abs, chest, and shoulders.

  • Incline Bench Press/4 sets.
  • 8 reps Pull Ups/4sets.
  • 8 reps Cable Rows 3 sets.
  • 10 reps Triceps Extension Variatsions 2 sets.
  • 10 reps Curl Variations 2 sets/10 reps.

For lower body focus on leg, butt, and thighs

  • leg presses/2 sets.
  • 10 reps Cal Raise (seated).
  • 3 sets/10 reps Leg Raise (hanging).
  • 3 sets/10 reps Reverese Lunges.
  • 2 sets/10 reps Deadlifts.
  • 2 sets/5 reps.

Dec 17

Cristiano Ronaldo Workout Plan

Cristiano Ronaldo is a professional soccer player for the team Real Madrid. He is considered one of the best soccer players on the planet. Ronaldo plays in the forward position and he is agile, strong and fast. In order for this exceptional soccer player to remain at the top of his game he must constantly practice and workout his body.

How does Cristiano Ronaldo Workout his Body?

Ronaldo has his own team of professional trainers and nutritionists. They work with him everyday to keep him competitive on the field. Professional trainers focus on building up Ronaldo’s body through the following activities:

  • Speed Drills.
  • Endurance Training.
  • Weight Lifting.
  • Dribbling Drills.
  • Explosive on Field Drills.

Each of these different methods are designed to give Ronaldo the edge that he needs while he is competing on the field. Ronaldo trains at least 5 days a week and he practices just as much.

Ronaldo’s Diet

Ronaldo’s diet is an important part of his workout routine. The young man weighs in at 176 pounds and has a 6′ 1” frame. Now, you might think that Ronaldo is tall and thin but you are wrong. He is 176 pounds of muscle and he needs to be lean so that he can quickly move around the soccer field.

Remember that soccer is a game of speed, agility and explosive power. A person must be lean in order to keep pace with the action.

Ronaldo eats a diet that maximizes his energy levels but that does not put on a lot of calories. This is especially hard for a young adult in their early 20s. Ronaldo burns a lot of calories on the field and when he trains so he has to make sure that he getting the nutrition he needs without putting on exta weight.

Ronaldo’s Physique

Ronaldo is a lean and muscular specimen. He has a cut body and he does workout with weights. His weight training is designed to help his game play. When soccer players tackle (yes there is tackling in soccer) they must be strong enough to bring their opponents down.

They also need to keep their upper body strong for checking and to help give them more power. A person can mimic Ronaldo’s workout routine and they too will have a lean and muscular look.

This type of workout plan is great for guys who want to look in shape without being too big.

Dec 14

Brock Lesnar Workout and Diet. Most effective program

Brock Lesnar is a professional wrestling star and he is a UFC competitor. Lesnar is 6′ 3” inches tall and weighs in at 281 pounds. Lesnar had grown up on a farm and from an early age he developed a great training regimen which helped to develop his body.

Brock grew up in South Dakota and his parents were farmers. When he grew up he developed a solid workout routine that was based off of farm chores and life in agriculture. During his formative years, Lesnar would use farming chores to build his physique.

He would carry heavy bales of hay and people would often see him jogging for miles with huge tree trunks on his shoulders. Over the years this type of training helped to build up Lesnar’s core.

Brock Lesnar’s Modern Workout Style

Overtime Lesnar transitioned his workout to a more modern style. He uses advance training technology and methods to stay in shape. His current style of training involves:

  • Old school weight lifting methods such as power lifting, performing squats and doing the bench press. He uses free weights for these exercises and he also utilizes machinery as well.
  • Running and cardiovascular exercises are a part of his regimen as well.
  • Plyometrics and free weight dumbell exercises are a part of his training session as well.

Lesnar also mixes up his workout routine so that he can get the most out of his workouts. This also helps him to remain flexible and to have agility. This is especially important for a person who has his size. Lesnar is committed to his workout routine and spends at least 4 days a week training and conditioning his body.

Brock Lesnar’s Eating Habits

Most people might not realize this but Lesnar’s massive frame is also maintained by his eating habits. Lesnar consumes a huge amount of protein. He has to ensure his large size. This massive man probably consumes at least 4000 (or more) calories a day.

brock 2

Most of his protein consumption comes in the form of red meat but he also uses protein supplements as well. If he did not consume food in this way, he would not be able to maintain his large frame.

Dec 03

Chris Hemsworth Workout

Chris Hemsworth is an actor and buff guy. Hemsworth is a naturally tall guy at 6′ 3” and he weighs in at 201 pounds. Hemsworth was always big but what really makes him stand out is his physique.

People might not realize this but Hemsworth packed on 20 pounds worth of muscle for the movie Thor. Hemsworth use a Navy Seal trainer to get him into shape and he takes an old school approach to getting into shape.

Bulking up with Chris Hemsworth

Hemsworth had his personal trainer take him into the gym to lift weights. According to he used free weights for the process. Hemsworth’s trainer employed traditional body building techniques on the young star. He performed traditional exercises such as the:

  • Bench press.
  • Squat.
  • Dead lifting.
  • Over head presses.
  • Curls.

Chris also used heavy weights at low reps to help expand his muscles. This type of training is what gave the actor the added size that he needed to really bring his character Thor to life. Hemsworth also makes it a point to workout at least 5 days a week.

He has to put forth this kind of effort to keep his physique in top condition. As a Hollywood actor, his field is extremely competitive and he must constantly work out to stay at the top of his game.

Hemsworth Diet and how it Impacts his Body

Another thing that Hemsworth did to increase his size was stick to a diet of red meat. One thing that will make a person big is consuming a lot of protein and lifting weights.

If a person does not take in the extra protein calories while they are trying to increase in size; they will not get bigger. Hemsworth’s trainer fully understands this reality and used it to transform the actor into Thor.

Keep in mind that Hemsworth regularly sticks to this training regimen to keep his body in top condition. Anyone can copy Hemsworth workout routine if they have the time, patience and dedication to get the job done.

A person using Hemsworth’s training methods should see a change within a few months. While their results might not make them look like the superhero Thor, they should have an improved muscular physique.

Nov 26

Follow The Ronnie Coleman Workout Path

Ronnie Coleman is a true standout in the world of bodybuilding. There are many professionals who have made their mark in professional bodybuilding. Ronnie Coleman’s accomplishments are impressive even by the standards of top performers.

He captured the prestigious Mr. Olympia crown 8 years in a row and his achievements allow the man to credibly claim the mantle of the greatest bodybuilder of the past 25 years.

As for being the greatest of all-time, only Arnold Schwarzenegger gives Ronnie Coleman serious competition.
Anyone who is inspired to get into fantastic shape probably looks at Ronnie Coleman and becomes inspired to look ripped and muscles. Can duplicating the Ronnie Coleman workout strategy work for the average person?

Insights into Mimicking a Pro’s Workout

Trying to duplicate a celebrity bodybuilder’s workout is a smart plan. After all, what works for one person should work for someone else. This is true to a degree, but there are still a few things to consider:

  • Genetics play a role in results.
  • Getting in shape is the job of a bodybuilder. Bodybuilders have access to the best personal trainers.

So, anyone looking to follow the exercise program of someone like Ronnie Coleman is going to have to make a few adjustments.

Examining the Nutrition of Coleman

Someone the size of Ronnie Coleman is likely going to eat a massive amount of calories per day. The average person is not going to eat 7,000 calories per day but it wouldn’t be a bad idea to look at the type of foods he eats.

Likely, he eats a great deal of clean, healthy, low-fat foods and no refined sugar. Eating a 2,000 calorie per day diet based on the healthy food selections Ronnie Coleman makes certainly would be a workable plan.

Lifting The Right Weights

Ronnie Coleman surely performs long and heavy workouts. He probably has a number of unique insights into how to workout in the gym. The average person cannot hit the gym two hours in the morning and two hours at night. A 45 minute workout three or four times a week is probably more realistic.

Of course, someone has to have an idea in mind about how to properly workout in the gym. Interviews in magazines and on video with Ronnie Coleman are loaded with excellent tips and ideas on how to get the most out of gym time.

Doing a bit of research into the Coleman approach to working out is not a bad strategy at all.

Take Good Supplements

The right supplements play a role in developing a solid physique. Protein powders are definitely helpful with muscle building and workout recovery.

Fat burning supplements are used to lean out and contribute to crafting a lean physique. Finding quality supplements should be part of any serious workout program.

Nov 26

Tom Hardy’s Warrior Workout

If you want to build upper body strength and a rock-hard core like Tom Hardy built to prepare for his performance as Baine inThe Dark Knight Rises, the good news is that you can just follow the progression that he did.

The physique served him well inWarrior as well. In both cases, Hardy didn’t even have half a year to change his body. His workout required seven-day routines so that he could add muscle quickly.

How does it work?

The basic principle behind the Tom Hardy Workout is “signaling.” This refers to the transmission of signals to the muscles that you would like to develop as frequently as possible. So rather than getting in your 100 push-ups first thing in the morning, you spread them out by doing 10 an hour at the start of each hour.

Hardy didn’t do ten workouts a day, but he did have four sessions: first thing in the morning, at lunchtime, several hours before dinner and then just before bed. Each session took about 20 minutes but only required light weights. Performing each routine slowly adds to the benefit for your muscles.

What routine did he do?

  1. Pressups (hands beneath shoulders): 1 set of 10 reps.
  2. Pressups (thumb and forefingers making a diamond): 1 set of 10 reps.
  3. Pressups (hands wider apart than the shoulders): 1 set of 10 reps.
  4. Pressups (body resting on fists): 1 set of 10 reps.

Shoulder flies:

Start with feet at shoulder width and a kettlebell in each hand. Start with 8 kilograms or a comfortable weight. Raise your arums until your fists meet right over your head, and then lower them slowly. 1 set of 10 reps.


Sit on the floor, legs straight ahead of you and your back against a bench. Put your hands behind you, facing your fingers toward your body. Keep your back straight, and push down on the bench with your arms to lift the body. Bring your frame back down until you almost touch the floor. That is one repetition. 1 set of 10 reps.


First Stage: Lie on a mat, hands behind your head and legs together. Lift your shoulders and head and hold in place. Then lift your legs, and then slowly bring them back down. That’s one repetition. This involves four sets, with each set consisting of a descending number of reps: 10, 7, 5 and 3.

Second Stage: This is the same, except, at the top, bend the knees and raise them to touch the elbows. Then straighten the legs and go back to the starting position. Same number of sets and reps.

Third Stage: This is the same as the last stage except you raise your knees to your elbows while keeping your legs straight and then return to the start. Same number of sets and reps.

Fourth Stage: Go back to the first stage, but hang an 8-kg kettle bell from your left foot. Same number of sets and reps.

Nov 25

Zyzz Workout

Zyzz transformed from an average Russian teenager into an icon for all bodybuilders.

Through a hardcore workout routine and a strict diet he was able to go from a scrawny school kid with little confidence to a young man with a beautifully shaped body who inspired thousands of people. Zyzz balanced a lifestyle of partying with an intense training program and a clean diet.

Zyzz worked out on a 5-day week plan. He consistently pushed his limits and strived to progress further with each workout. His workout was about high volume and considered hardcore. His schedule was:


  • Incline Dumbbell Press- 4 sets repeated eight to ten times.
  • Bench Press- 3 sets repeated eight to ten times.
  • Incline Flies- 3 sets repeated eight to ten times.
  • Chest Dips- Began at 3 sets and continued until failure.
  • Barbell Curls- 3 sets repeated eight to ten times.
  • Preacher Curl- 3 sets repeated eight to ten times.


  • Squats- 4 sets repeated eight to ten times.
  • Lunges- 3 sets repeated eight to ten times.
  • Leg Press- 3 sets repeated eight to ten times.
  • Leg Extensions- 3 sets and continued until failure.
  • Leg Curls- 3 sets repeated eight to ten times.
  • Calf Raise- 3 sets repeated eight to ten times. His notes for this routine were to use machines till failure, do a lot of repetition and feel the burn.


  • Lat Pulldowns: 4 sets repeated eight to ten times.
  • Deadlifts- 3 sets repeated eight to ten times.
  • Bent Over Rows- 3 sets repeated eight to ten times.
  • Dumbbell Rows- 3 sets repeated eight to ten times.
  • Barbell Curls- 3 sets repeated eight to ten times.
  • Hyperextensions- 3 sets repeated eight to ten times.


  • Shoulder Press – 4 sets repeated eight to ten times. It is noted he alternated with Barbells and Dumbbells every week.
  • Upright Rows done without rest in-between as he went right into Lateral Raises- done in 3 sets and repeated eight to ten times.
  • Front Raises- 3 sets repeated eight to ten times.
  • Lying Rear Delt Raises- 3 sets repeated eight to ten times.
  • Close-Grip Bench Press- 3 sets repeated eight to ten times.
  • Pull-Downs- 4 sets repeated eight to ten times.
  • Skull Crushers- 3 sets repeated eight to ten times.


  • Deadlifts- 3 sets repeated eight to ten times.
  • Squats- 3 sets repeated eight to ten times.
  • Clean and Jerk- 3 sets repeated eight to ten times.
  • Weighted Pull Ups- 3 sets repeated eight to ten times.

In his diet, Zyzz did not count calories. He watched his diet to ensure he consumed enough protein in each meal. To ignite his metabolism he ate seven or eight times a day and believed in order to “put on meat” he had to “eat meat.” A sample of his normal diet was:

  • 6 boiled eggs, 2 cups Oatmeal and a Protein Shake.
  • 300g Chicken Breast (boiled) Broccoli and Brown Sauce.
  • 200g Tuna chunks (in spring water) mixed with Spinach Leaves and Whole meal Pasta.
  • Stir Fry Beef/Kangaroo minced with some vegetables.
  • 4 Scrambled eggs and some Salmon.
  • One cup of no fat Cottage Cheese ten minutes before going to bed.

Zyzz was inspired to become a bodybuilder by his brother who is also a bodybuilder. He joined a local gym and after learning about training and nutrition he applied this to his goals of becoming a great bodybuilder.

He was reported as saying his initial reason behind his goal was to impress girls but later stated it went far beyond that once he started. His goals at the time of his death at age 22 were to set a goal, achieve it and then go beyond.

Nov 24

Kai Greene Workout Routine

Renowned bodybuilder Kai Greene has a workout routine that he combines with a specifically designed diet. To a large extent the combining of the exercise program with a diet makes his workout routines different from other bodybuilders.

At present online video and workout DVDs by bodybuilders and other sports personalities are really popular. Kai Greene offers a twist on this trend due to his diet tips.

Diet counts as much as weights

The point that Greene makes on his DVDs, website, or magazine interviews is that his diet plan is just as vital to becoming a successful bodybuilder as lifting weights and other exercises.

He recommends that people have five meals a day just like he does. These meals are packed with calories and protein yet low in fat. If you have this amount of food everyday then you must do the same amount of weight lifting and other exercise that Kai Greene does.

Other wise you become over weight instead of building muscles. Even with eating five meals a day he still takes a protein supplement to make sure his workout routine gives him enough muscle build up.

Get lifting those weights

After eating the meals and taking the protein supplements it is time to start lifting weights in the same way that Kai Greene does. Just follow his lead and you will soon build up your muscles.

Stick to the diet and workout routine for long enough and you will succeed as a bodybuilder. The more you do these exercises and weight lifting the bigger your muscles will become.

The advantages of the Kai Greene approach

  • You build up muscle fast and healthily.
  • The more you do the routine the bigger your muscles become.
  • As your body gets used to greater weights you will be able to lift heavier weights during the workout routine.
  • The diet means that you will build up muscles without getting fat in the process.