Let’s see how the movie stars prepared for some roles with workouts and diet! I am trying to pick 5 women and 5 men but if I want to finish this series fast, I rather choose the movie “300” so I have 300 Spartans with lean and stone hard body.

Before we go deeper in this article I would like to tell you something. If you want to start any of the workouts, make sure you have the mobility, the strength and the ability to do quality work. Sometimes these actors and actresses trained 2-3 times a day that leads to a very intensive preparation that not necessarily fits in your everyday life.

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If I mention olympic lifting exercises such as snatch or clean, please, DO NOT learn it from youtube. Find a coach, preferably a weightlifting instructor, who can teach the proper technique.

The other “most frightening” word is diet. Diet means The term (also in the nutritional sense) is derived from Medieval Latin dieta, meaning both “parliamentary assembly” and “daily food allowance“, from earlier Latin diaeta transcribing Classical Greek δίαιτα diaita, meaning “way of living“, and hence also “diet”, “regular (daily) work”.”

Of course it has another meaning that says “restricted calorie or food intake” when you want to lose weight BUT most of the time people misunderstand the meaning of diet and they think it is equal to starvation. NO. Diet is NOT starvation. Sometimes diet means a lifestyle such as for those who follow the paleo diet or the vegetarian.

Let’s move on to take a close look at the top

10 celebrities, who lost weight for movies

NO 1: 300 Spartans – Gerard Butler

Gerard Butler  is 6’2″ (188 cm) tall, and weigh 190 pounds (86kg). For this movie he lost fat and gained muscle and got up to 200 pounds (91kg).

Gerard Butler’s training was very intense for the role of King Leonidas. He and the crew trained 2 times a day 5-6 days per week for 4 months. Their workout included olympic lifting, functional movements and metabolic conditioning, designed by Mark Twight, the lead trainer at Gym Jones. The workout was constantly varied so they tried not to do the same routine but sometimes it happened.

Stunning celeb weight loss transformations Part 1 - Gerard Butler

The diet consisted of what the typical “Spartan Diet” of the day would have been

The actors should  look like real Spartan warriors. All of the actors gained well-fined abs and musculature while they followed the Spartan diet, along with some other sources of lean protein, included:

–  cottage cheese |  grapes |  apples | avocado | green vegetables | quail eggs | turkey | chicken | fish | figs | olives and olive oil | whole, organic foods | whole grain bread  | wild rice

(I would cut down or completely eliminate the rice and grains, dairy products too)

Gerard Butler started his days with carbohydrates in the morning and vegetables and chicken were on the table for dinner. The  actors only ate small portions allowing for muscle recovery, and basic nutrition. The crew ate 1.2g of protein per pound of body weight per day. They would eat some protein every 3 hours. All the actors followed a Mediterranean diet similar to what the ancient Spartans would have ate. In a nutshell, we can say they/he ate huge amounts of protein, complex carbohydrates mostly in the morning, limited carbs in the afternoon and evening, lots of vegetables and fruits, a lot of water.

The workout

First of all you can make easier or harder the exercises below. Scale down where you need to work with less weight or e.g. make the push ups harder with rings, etc. Take rest whenever and/or wherever you need.

As I mentioned before, they trained 2 times a day + other exercising such as sword fight training, etc. Tough.  Oh yes, I almost forgot talking about the so called “300 workout” that was a one-time test.. So let’s start with it and after this you can go through the daily routines.

Original: (300 total reps)

– 25 Pullups

– 50 Barbell Deadlift with 135 lbs (60kg)

– 50 Pushups

– 50 24-inch Box Jumps

– 50 Floor Wipers

– 50 Single-Arm Clean-and-Press with 36 lbs (16kg) Kettlebell

– 25 Pullups – 25 reps

Intermediate:

– 25 Pullups

– 50 Dumbbell Deadlift

– 50 Pushups

– 50 Body-Weight Squat Jumps

– 50 V-Ups

– 50 Dumbbell Push Press

– 25 Pullups

Beginner:

– 15 body-weight rows

– 25 body-weight squats

– 15 push-ups

– 50 jumping jacks

– 20 mountain climbers

– 10 close grip push-ups

– 15 body-weight rows

“The point was to improve fitness and facility across a variety of movements and through the three-dimensional range-of-motion required by the fighting.” – Mark Twight

The workout of Gerard Butler and the crew was constatly varied and only very few workouts were repeated

Monday routine

1st workout:

Do one combo in every 30 sec (rest in the remaining seconds) for 5 mins.

Combo 1.)  2x Clean  + 5x Squat @ 70% body weight

Combo 2.)  2x Two-hand KB Clean and Squat  @ 35-45 lb. (16-20kg)

– 5x Heavy Front Squat  (70-75% of 1 max)

– 6x Heavy Box Step-up  (use dumbbells if possible.)

– 4 rounds of: 20 Frog Hops  + 40m Bear Crawl  (rest 2 minutes between sets.)

– 3×20 Turkish Get-Ups

2nd workout:

– Air Dyne (substitute: any Cardio Machine) 50 cal or 10 minute Rowing machine @ easy Pace

– 6 sets of:  10x Bench Press @ 225 lb. (102 kg.) (Scale down if you need)

– 4 sets of:  12x Military Push Press @125lb. (57 kg.) (Scale down if you need)

– Arnold Press  @ 2  x 25 with Dumbbells

– Hammer Curls  @ 2  x 25 with Dumbbells

“Jonestown Sprint:” 45 secs of each exercise. 2 sets.

– Plank Push Ups

– Whip Smash

– DB OH Hold

– KB Swings

– Dead Hang Pull Ups

– Ball Slam

– Wall Sits

Tuesday Routine

1st workout: Upper Body

– 20 Push Press (20 kg barbell)

– 20 Burpee Pull-up

– 10 Push Press (20 kg  barbell)

– 12 Burpee Pull-up

– 40m Tire Flips

– 50-50-50 Wall Ball  @ 20lb.(9kg.)

– 50-50-50 Ball Slam  @ 25lb.(11kg.)

Dirty 30′s: For time (Scale down if you need)

– 30 Box Jumps (24″ men/20” women)

– 30 Jumping Pull-Ups

– 30 KB Swings (55 lbs/35)

– 30 Walking Lunges

– 30 Knees To Elbows

– 30 Push Press (45 lbs/35+)

– 30 Good Mornings (45 lbs/35+)

– 30 Wall Ball (20 lbs/14)

– 30 Burpees

– 30 Double-Unders (3x SU’s)

2nd workout:

– 3×5 Wall Squat

– 3×10 Squat

– 3×5 Goblet Squat

– 3x20m Lunge

– 3x20m OH Barbell Lunge

– 2x Dead Stop Back Squat  @ 80% of Max

– 5×2 Explosive Triple Broad Jump  (full Rest between each)

– 4 rounds of 30sec Box Jump  + 60sec Explosive Box Step-up

– 4 rounds of 30sec Jump Squat  + 60sec Quick Step

– KB Swings  to failure  with 50 lb. kettle bell (24kg)

Wednesday Routine

1st workout: Upper Body

– Row  5 minutes @ easy pace

– Row  5 minutes with each minute progressively harder: (Start at 2:05/500m pace, finish at 1:45/500m pace)

Barbell or Dumbbell Speed Circuit (with proper form):  6 reps of each. As many rounds as possible in 2 minutes. Do 3 sets, rest 1-2 minutes between sets. Beat your time each time, but use proper form:

– Reverse-grip Bent-over Row +

– Hi-Pull from floor  +

– Push Press  +

– Upright Row  +

– Thruster  +

– Bicep Curl

2nd workout: Legs

Work your way up to Deadlift  @ max

– 4 sets of 4 @65% max

– 2 sets of 2 @75% max

– 1 set of 8 @65% max

– 8x Heavy KB Lunge  (4 each side)

– KB Swings  Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)

– Goblet Squat  Ladder (10x each @ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)

– Back Squat (100 reps @ 50% body weight)

– KB Push Press  Ladder (10x each @ 2 sets 25lb/12kg, 2 sets 35lb/16kg, 2 sets 45lb/20kg, 2 sets 50lb/24kg)

– 50-50-50 Wall Ball  @ 20lb.(9kg.)

– 50-50-50 Ball Slam  @ 25lb.(11kg.)

Thursday Routine

1st workout: Chest/Shoulders/Back

– 25 Push ups into 30 Side Plank  (3 sets)

– Military Push Press  x20 @40% body weight

– 3x (1-5) Pull-Ups Ladder ( Ladder means you start with 1 set of 1, then 1 set of 2 reps, etc. up to 5. Rest 3 mins after entire ladder. Then, repeat Ladder 2 more times.)

Dirty 30′s: For time (Scale down if you need)

– 30 Box Jumps (24″ men/20” women)

– 30 Jumping Pull-Ups

– 30 KB Swings (55 lbs/35)

– 30 Walking Lunges

– 30 Knees To Elbows

– 30 Push Press (45 lbs/35+)

– 30 Good Mornings (45 lbs/35+)

– 30 Wall Ball (20 lbs/14)

– 30 Burpees

– 30 Double-Unders (3x SU’s)

2nd workout:

– 3×5 Wall Squat

– 3×10 Squat

– 3×5 Goblet Squat

– 3x20m Lunge

– 3x20m OH Barbell Lunge

– 2x Dead Stop Back Squat  @ 80% of Max

– 5×2 Explosive Triple Broad Jump  (full Rest between each)

– 4 rounds of 30sec Box Jump  + 60sec Explosive Box Step-up

– 4 rounds of 30sec Jump Squat  + 60sec Quick Step

– KB Swings  to failure  with 50 lb. kettle bell (24kg)

Friday Routine

1st workout:

Chest/Shoulders/Cardio

– 10 minute Rowing machine @ easy Pace

– 6 sets of:  10x Bench Press @ 225 lb. (102 kg.)

– 4 sets of:  12x Military Push Press @125lb. (57 kg.)

(2 minutes Rest between sets)

Biceps/Shoulders/Cardio (45 secs of each exercise. 2 sets)

– Arnold Press @ 2  x 25lb./11kg dumbbells for 45 secs

– Hammer Curls @ 2  x 25lb./11kg. dumbbells for 45 secs

– 2x 45 sec rowing machine at a fast pace, heavy resistance

(Rest 1 minute between sets)

Gym Jones “Tail Pipe”

“Tail Pipe” (Because you will feel like you’re sucking on a “Tail Pipe” by the end of these 2 exercises)

– 250m on a Rowing Machine as fast as you can go, with heavy resistance

– Kettlebell Rack Hold 2 sets with 53kg, hold 1 min.

– At Gym Jones, one person rows while the other person holds the Kettlebells. This makes it tough on the person holding the kettlebells to persevere, while the other person finishes their rowing.

2nd workout: “Sparrow’s Dozen”

12 total rounds of exercises below for “Sparrows Dozen”

– 12x deadliest @ Bodyweight

– 12x pull up

– 12x push up

– 12x medicine ball slams @20

Abs Routine: (Break down into 3 sets of 20 if you need):

– 60 Sit-Ups

– 60 V-Ups

– 60 Reverse Crunches

Sturday Routine

Lower Body:

– 5 x20 Air Squat

– 5 x10 Jump Squat

– 5 x5 Tuck Jump

– 5 x 20 Split Jump (10 each side)

– 5 x 50m Bear Crawl

(Rest 2 minutes)

– 3 rounds of 20 Burpee + 30m Bear Crawl

2nd workoutUpper Body:

3 total rounds of the following:

– 10 Shoulder Dislocate

– (1-5) Pull-Ups Ladder

60sec at each of the following stations with 30sec rest to between:

– Bench Press @ 135lb/60kg +

– Resisted Rope Pull +

– Slosh Pipe Hold OH +

– Resisted Rope Pull +

– Arnold Press @ 2 x 25 DB +

– Barbell Corner Row @ BB & 35 +

– Parallette Push-up (The 300 crew used rings)+

– Sit-ups

I hope you enjoyed this part and it has given some training ideas to you. I will try to pick a female celeb or actress in the next part. Don’t miss it out! (Discover the next stunning celeb transformation reading the part 2)

(image credit: celebitchy.com | photobucket.com)

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