Your guide to getting the body of a celebrity.
So you want to get a body like Brad Pitt (fight Club)?
Great stuff! Well it isn't going to be easy because you know Brad Pitt (fight Club) put a lot of work into it. So first as always lets look at the stats.
Brad Pitt (fight Club) stats
Height: 5' 11
Weight: 155lbs / 70.45KG
It was not until appearing in Fight Club in 1999 that people really took attention to Brad Pitts physique. Hed clearly trained and dieted hard in preparation for this one. After Fight Club was released Pitt became the envy of many men. His tight body was coveted, and many people sought a workout that would produce similar results. Pitt's character was basically the male personification of "man" in the twenty-first century (no mean feat), with a chiselled torso and large vanity muscles like pecs, abs and biceps that still looks cool in medium sized clothes. Even for Ectomorphs with the near perfect genetic makeup of Pitt this is a challenging shape to attain that requires dedication and self discipline more than anything else.
Contrary to what most people thought, Pitt was actually at his lightest in Fight Club, weighing in at only 150-155 pounds, with body fat around 5-6%. It has been well documented that Pitt had an extremely regimented routine for the months before filming began. His workout was characterized by beating one muscle group up each day, then giving it the rest of the week to recover, similar to the kind of routine a professional bodybuilder would do. Finally, at the end of the week, he finished off with a good cardio workout. This put his body into fat-burning mode, which served to shed any extra padding that covered his muscles, giving him that chiselled and ripped look.
When most people try to exercise to burn body fat fast they try to do long bouts time on a cardio machine and also try to do hundreds of crunches.You have to understand that if you want to burn body fat fast with exercise then you need to shift your focus on increasing you metabolism. The higher your metabolism, the more calories your body will burn while at rest and while being active.
So what increases your metabolism?
Muscle uses stored body fat for energy when your body is in the right state. By strength training in a circuit format you will stay moving, burn lots of calories, and add the mean muscle mass that will help you to burn body fat fast. The important thing here is for you to understand how this type of workout structure helps to burn body fat fast. By doing a lot of multijoint exercises, you will work more muscle. The more muscle you work, the more muscle you add, and the more body fat you will lose!
To get Pitts Fight Club body you will basically be using a moderate to high rep scheme. This scheme will allow you to mold a great physique while not going over board with it. You will also be keeping your heart rate up by limiting your rest time to 1 min maximum. This will make your resistance training cardiovascular in nature. You should train often to burn up those stored calories you claim to have accumulated. I would train as follows: Monday (chest), Tuesday (back & traps), Wednesday (Shoulders), Thursday (arms), and Friday (cardio/abs). Use 9 sets at 10-15 reps for the larger body parts (quads) and 6 sets at 10-12 for the smaller ones (arms). Include cardio in your training regimen as an essential part of your training program because your goal is leaning-out oriented. I would not kill myself but I would do cardiovascular training and I would do it often. Start with 15 intense minutes every other day. Log what you do and try to equal or better it every session. For example, if you manage to treadmill for 15 min and complete a distance of 2 miles then the next time that you train you should shoot for 2.1 miles in 15 min. Always try to improve... that is how you challenge yourself and break free of your mental limitations. On Friday work that little bit harder cardio wise to put your body into fat burning mode for the weekend. 30-45 mins running at 60-70% of your maximum heart rate.
Do 3 sets of each of the following exercises, taking approximately 60 seconds of rest between each set. Pitt used a weight challenging enough that he could successfully complete 15 reps, no less (with the exception of pushups and pullups), but be fatigued on the last rep. Proper form was maintained throughout.
Monday - Chest
Nautilus chest press
Nautilus incline press
Pec deck machine (chest fly)
Tuesday - Back
Wednesday - Shoulders
Arnold dumbbell press (like a military press, but start the action with palms facing in and end the action with palms facing out)
Thursday - Biceps/Triceps
Nautilus curl machine
EZ cable curls
Friday Cardio & Abs
Walking or (preferably) running on the treadmill for 45 minutes at 65% to 75% of your maximum heart rate followed by as many crunches as you can do.
For Fight Club Pitt was on a low carb/high protein diet. Limiting his carbohydrate intake helped him lose the excess fat to give him his desired definition whilst the protein keeps fuelling muscle growth after workouts. The diet is based on eating lots of protein like meat and eggs but almost no carbohydrates like bread, potatoes, pasta, or rice. Most versions recommend large quantities of protein in unrestricted amounts, including red meat, fish, shellfish, poultry, eggs, and cheese. They forbid (or limit) pasta, bread, potatoes, fruit, many vegetables, plus any foods with large amounts of refined sugar. Regular water intake (about 2.5 litres a day) is essential for maintaining the bodies fluid balance as the body goes into kitosis to burn fat and sheds glycogen cells which contain 4 grams of water each.
To obtain this look you can use things like prohormones, HMB, and ZMA. Having said this it is worth noting that whilst they will boost you (so to speak) to you desired appearance, you do not need them. Actually, you may only need the bare necessities like a good protein drink and L-Glutamine. Using a Multivitamin and the antioxidants A, E, and C would also be of your best interest. But for your core supplementation program you should at least use L-glutamine (10-20 grams each day), a basic multivitamin, (taken once or twice a day, and the antioxidants A, E, and C (right after training). Adding in an EFA supplement would do you well because it allows the body to actually use fats and/or clear out your artery walls. These are your core supplements use them.
Low carb high protein diets can leave you feeling fatigued because you're ultimately limiting the ammount of energy you're giving your body and speeding up the fat-burning process by forcing it to delve into it's fat reserves for fuel. For this reason it can be dificult to motivate yourself and complete workouts essential for the overall desired effect.
Training is intense and every workout, whilst euphoric, will result in extreme fatigue and may induce mood swings when coupled with the chosen diet.
The key problem is motivation, individuals need to completely change their daily routine to acheive Pitt's shape. As with all the routines on this site, once you're into the routine you'll enjoy getting into shape and results will appear quickly, just be prepared to work hard for this one.
Furthermore, high protein low carb diets have been lambasted by certain members of the medical community as they contain high fat foods that cause high colhestoral and ultimately circulatory problems. It is imperative therefore that you carefully plan meals and ensure your body gets everything it needs to function properly. Fussy eaters will really struggle with this kind of diet and will need to revert to a more regimented and accessible low calorie diet to lose weight, though this will inevitably take much longer and will probably never result in the completely lean look desired.
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