As the last post which I wrote about celebrities and the, things they have to do in order to keep in shape. And what they eat in their diets generated some interest, I decided to do another but focusing on one person as the last one was more generic.

So this one revolves around the fitness routine and diet that Daniel Craig had to endure, in order to get in shape for his role in the movie Casino Royale, I’m sure a lot of people will remember him walking out of the sea with his toned body and swimming trunks on.

I dare say a lot of men the world over would probably like to look like this, and sometimes I dare say movie stars are used as role models as to how we should look as people. But unfortunately this isn’t always the case in the real world.

So here is the routine that Daniel Craig had to do, which I might add is in more detail than my last post on celebrity fitness. Which was more of a general overview of what actors have to put themselves through in order to get leading roles in movies these days.

The Exercise Routine:

In a nutshell it was based on what was called circuit training which revolves around, doing small bouts of exercise and switching from one to another, and having a five to 10 minute breather in between exercises.

The first one is dumbbell lateral raises you do this by bending your arms at a 90 degree angle, so stand with your feet apart and knees slightly bent, and have two reasonably small dumbbells in each hand then what you do is move your arms out so they straight, when you’re on your arms are straight you will look like the letter T as you are standing up, then you bring your arms down slowly this causes the resistance in the training and will firm up your arms. Essentially what you are doing is moving your arms up and down until they are straight horizontally and then bringing them down slowly with the weights.

Clean and jerk this is something that weightlifters do when they are competing, in lifting the maximum amount of weights in a competition, you stand with your legs slightly apart, and have a barbel this is the long type of barbel with two weights at the end, then you squat down keeping your back straight.

And grasp the bar with the weights on it and lift it just to the top of your knees, then you tilt your back slightly back, and continue to bend your arms and depending on how heavy the weights are you may need to bend one of your legs, because if it is a very heavy set of weights you will need to use both your arms and your legs in order to achieve the next stage.

You may have seen this done on television because it is a widely used exercise, once you are bending your arms inwards, the weights should now be at your chest, what you need to do next is lift them above your head. The thing to remember is here if there is some sort of resistance then you will get benefit out of it and it will work your muscles, don’t be too over concerned about how heavy the weights are it’s more a case of doing it.

Squats you can do these by standing straight with your legs slightly apart, have two small dumbbells in each hand, and squat down and then raise slowly this exercise is particularly good for your behind and the top of your legs, due to the fact that you are using some weights as well will make it that little bit harder.

Barbel curls standing with your feet slightly apart, have a barbel with a long rod and two weights each end and hold the bar just below your waist, then with your arms race them all so they are straight, this will work out the top of your arms.

Bench press using the same weights as above lie down on a bench, in a position where you are looking at the sky or ceiling as the case may be, then raise the weight from above your chest until your arms are straight and repeat the process.

Pull ups or chin ups this is the exercise where you hold onto a bar, with your arms facing inwards as you are holding the bar, you pull your body weight up to the bar. If you are unable to do these particular exercises then invest in a chin up machine.

Dips this exercise involves somewhat similar to the above but not exactly the same, you have two metal bars either side of you, and you position yourself between them and move your arms up and down, until they are at a 90 degree angle.

Here is the routine and the reps in a nutshell, you do four sets of the exercises, and 15 reps on each exercise so for example 15 barbel curls and due to the fact that you are doing circuit training, this will end up in the routine four times.

Push-ups these are the well-known exercise that almost everybody knows, you lie horizontally on the floor, and use your arms two push your body up and down.

Situps these are for working your abdomen, lie down horizontally on the floor, as if you’re staring at the ceiling and put your hands behind your head, and sit up using your stomach to do the work.

The thing to aim for here is having very little rest time between each set of exercises, say two to three minutes or if you can’t manage that stretch it to five to six minutes.

The main reason for the brief resting period in between is this will keep, your heart rate very high and in the fat burning zone, which is the whole point of it. This will continue to happen both during and after the exercises are finished.

If possible you need to do this for six weeks and a bare minimum of three to four times a week, if you can manage more then do so but this will largely depend on your overall fitness, as to how much you can actually do. A reasonable amount of time to do these particular exercises, is about 45 to 50 minutes. This will maximise the fat burning potential of what you’re actually doing.

The Diet here is what Daniel Craig was eating

Breakfast consisted of poached eggs with toast no butter,

In between meals snack consisted of a protein shake, supplemented with fruit and nuts

Lunch was meat and fish either salmon or tuna or which ever would be preferred, with some brown rice, or a jacket potato with beans or any kind of healthy topping cottage cheese springs to mind.

Afternoon snack, a protein shake yoghurt or nuts.

And finally dinner meat, fish served with some vegetables typical example would be broccoli, kale, spinach or any other leafy green vegetable like iceberg lettuce.

So they you have it even more punishing celebrity exercise and diet routines, the things that they have to do in order to keep in shape for the roles that they are playing.

Tags: celebrities, diet

Source: celebrities

Aerobic exercise is one of the best ways to improve your overall health and lose weight as well. This type of exercise takes many different forms, such as running, walking, jumping rope, kickboxing and dance. If you’ve begun to progress past the benefits that regular dance aerobics can provide, you may want to consider increasing the difficulty by adding an aerobic step bench to your workout.

Advantages

Many of your intermediate aerobics classes will include the use of an aerobic step bench. You could go this route, or you can purchase your own and use it at home. Either way, it’s a great addition to your workout. Many people are already familiar with stepping as a form of exercise. Stair climbers and other step machines are quite popular. Adding an aerobic step bench to your routine will give you the cardiovascular workout you’re used to, as well as added attention to your legs and buttocks. This is a great form of strength training and toning for these parts of your body.

This also has an advantage for people who cannot take the stress and jarring associated with other forms of aerobic fitness, such as running and jumping. Although there is some impact, it is considerably less than these other exercises. People who have joint or back problems will find this to be a suitable alternative to running.

Aerobic step benches can be used as part of an aerobic routine, or they can be used as a workout in themselves. The first is called step aerobics, and the second is called bench stepping. One is part of a routine designed for total body workout, and the other is for when you want to focus on that particular part of the body.

Aerobic step benches come in all shapes and sizes. Adjustable height benches are also available to allow you to increase the intensity as you progress. When stepping on the bench, make sure that the entire foot is on the surface. Step close to the platform to prevent over-extending yourself. Another way to avoid injury is by looking at the bench while you are using. This will prevent tripping or turning an ankle by stepping on the edge of the platform.

There are some people that should avoid using aerobic step benches. People who are obese should not risk the stress on their knees and back. Start out with some simple walking to get your body used to activity before moving to aerobic exercise or step aerobics. Obviously, people who have balance problems should also shy away from this type of workout. If you’re not sure whether this type of exercise is for you, the best thing to do is consult your doctor.

Source: Fat Loss Tips