Aeris Lifetyle
Your guide to getting the body of a celebrity.


So you want to get a body like Daniel Craig?

Great stuff! Well it isn't going to be easy because you know Daniel Craig put a lot of work into it. So first as always lets look at the stats.

Daniel Craig stats

Sex: m
Dob: 11/11/68
Height: 6"
Weight: 180lbs/90KG/14.172574 stone
Bodytype: Naval Beefcake

Description
In casino royale, quantum of solace and skyfall, Daniel Craig boasts a body that is worthy of Bond status. If you want to sport a rock-hard physique similar to Craig's, follow the steps in this article and you'll be there before you can say "Bond."


Exercise
To get into shape to play commander Bond, Craig adopted a marine style superset routine to get into shape fast. Craig exercised five times a week, Monday to Friday, then rested at weekends when his trainer offered him a do what you like, drink what you like bonus. His physique is the result of mainly cardio weights and resistance training. Usually his workout is only about 45 minutes long, but it’s non-stop and intense. There’s lots of old fashioned stuff such as circuits, lifting, working weights, lots of pull-ups and press ups, Afterwards if you need to lose weight then get your heart rate up to about 160 and keep it there for ten minutes and that's when your weight drops off.

The Superset
A Superset is a scarily effective way to combine exercises into one fast-paced workout. Here's how it works: you run through a series of exercises one after another, resting only when one set is complete and then going through the exact same set again. The Superset is a favorite of police and military units around the world, because it works. Fast.

Week One

Monday
Superset:
• 30x High-knees Jumprope
• 5x Chin-ups
• 25x Crunches
• 5x Pullups
Repeat the superset 3 times, as fast as possible.

Tuesday
Same as Monday's workout. Try to cut down your rest times. Keep your heart racing!

Wednesday
Run 1 mile, or for ten minutes. Stop and walk if you have to, but push yourself!
Right after the run:
Sprint 100 meters, three times.

Thursday
Repeat Monday's superset. Again, try to cut down the times you stop to rest.

Friday
Same as Thursday

Saturday
Repeat Wednesday's running workout.

Sunday
REST!!

Week Two

Monday

Superset:
• 30x High-knees jumprope
• 6x Chinups
• 25x Crunches
• 6x Pullups
• 10x Jump-Ups
Repeat superset 3 times.

Tuesday
Repeat Monday's superset.

Wednesday
Run 1 mile or ten minutes.
Sprint 100 meters, 4 times.

Thursday
Repeat this week's superset.

Friday
Repeat the superset

Saturday
Do Wednesday's run again

Sunday
Rest!

Week Three

Monday
Superset:
• 30x High-knees jumprope
• 6x Chinups
• 25x Crunches
• 6x Pullups
• 10x Jump-Ups
• 10x Pushups (try inclined pushups to make these more challenging) Repeat superset 3 times.

Tuesday
Repeat this week's superset

Wednesday
Run 1 mile. Time yourself today.
Sprint 100 meters 5 times.

Thursday
repeat his week's superset.

Friday
Repeat this week's superset.

Saturday
Same running as Wednesday. Try to beat your time from Wednesday!

Sunday
Rest!

Week Four

Monday
Superset:
• 40x High-knees jumprope
• 7x Chinups
• 25x Crunches
• 7x Pullups
• 10x Jump-Ups
• 10x Pushups (try inclined pushups to make these more challenging) Repeat superset 3 times.

Tuesday
Do the superset again.

Wednesday
Run 1 mile or ten minutes.
Sprint 100 meters 5 times.

Thursday
Superset.

Friday
Superset.

Saturday
Run again

Sunday
Rest!

After this month of training, your body will be ready for a change. By now you'll understand the principle of the Superset and you can apply it with other variations. Try doing chinups with a weighted backpack. Mix in freestyle swimming sprints if you have access to a pool. Try trail running or beach running. Basically just keep your body guessing and keep pushing yourself to get bigger and better.

Diet
To achieve the 007 look eat six small meals a day. The bulk of carbs should be eaten at breakfast and post-workout, and each meal must contain a carb source, such as brown rice or pasta. To reduce body fat and increase lean muscle mass, eat lean proteins such as turkey, chicken, tuna and salmon. Good carb sources include oatmeal for breakfast and low glycemic carbs such as quinoa and lentils. Good fat sources are oily fish and low-fat dairy, but take care to avoid saturated fats found in red meats.

You should also drink water regularly. Special hydroactive waters, available in sports shops and health food stores, have a higher sodium content and can help your body absorb the water more quickly.

SAMPLE: WHAT TO EAT

Breakfast: Big bowl of porridge with blueberries and honey, a banana and mango smoothie.
Mid-morning snack: A sandwich, rye toast, or nuts and seeds.
Lunch: Large piece of grilled chicken or fish, with mixed roasted veg and a bowl of brown rice or couscous.
Afternoon snack: Banana, berries, apples or pears.
Dinner: Healthy risotto or brown pasta.
Supper: Baked or steamed fruit.

AND WHAT TO DITCH
Cut down on or give up alcohol because it slows the rate at which the body can produce muscle mass. Smoking can also affect the workout programme because it stops oxygen getting round your system, so you should stop that, too

SUPPLEMENTS
Supplement wise, include a good multivitamin to support the body, as well as fish oils, such as cod liver oil or salmon oil, to maintain lean body mass and to aid in fat-burning.

Problems
Of all the routines listed on this site this Physique is the most easily attainable for most men of any age. The most important thing is balancing your diet properly and structuring a routine that works for you. It took Daniel Craig 4 months to get into 007 shape so results become clearly visible after as little as 4 weeks.

Male Celebrities

Arnold Schwarzenegger
Daniel Craig
Brad Pitt (fight Club)
Brad Pitt (troy)
David Beckham
Will Smith
Usher
Matthew Mcconaughey

Female Celebrities

Beyonce Knowles
Jessica Alba
Halle Berry
Shakira
Heidi Klum
Jesicca Simpson
Kylie Minogue
Rebecca Romijn



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