CHRISTIAN BALE WORKOUTS AND DIET
What most people don’t know about Christian Bale is that he has made many
transformations to his body over the years. Some were good and some bad.
For his role in the Machinist he had to actually lose over 50 lbs and he actually
did it.
He lost almost all his muscle to become an anorexic psychopath for this role.
Many doctors told him this was not healthy and there were many health risks but he still did it.
Christian Bale's workout for Batman consisted of compound, explosive
exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.
WORKOUTS ROUTINES
Day 1:
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.
Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:
10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.
DIETING ROUTINES
If we count him as having 1-2 grams of protein per pound of body weight that
means for a guy that weighs 180lbs he was consuming between 180-360
grams of protein a day! When you consider that an average chicken breast
contains approximately 30 grams of protein that means whey protein was his
best ally and it should be yours too when trying to get some lean muscle on.
Whey protein powder not only contains a large amount of protein, but it is the
most affordable and most healthy way to supplement your diet to get the best
possible gains.
Christian Bale duly abided by the recommendations of a professional, eating a
meal every 2-3 hours. Not just any type of meal will do though, as it has to
be a perfect balance of proteins, carbohydrates and fats, with a ratio of 1:2:3.
The quantity necessary to fuel the body with energy can be calculated by
taking into account that we need about 1-2 grams of protein/pound of
bodyweight.
What most people don’t know about Christian Bale is that he has made many
transformations to his body over the years. Some were good and some bad.
For his role in the Machinist he had to actually lose over 50 lbs and he actually
did it.
He lost almost all his muscle to become an anorexic psychopath for this role.
Many doctors told him this was not healthy and there were many health risks but he still did it.
Christian Bale's workout for Batman consisted of compound, explosive
exercises. He performed, power cleans, jump squats, high pulls, and explosive bench press. These exercises helped maintain Batman's speed and agility. Some other good compound exercises include squat, deadlift, and military press. Bale's workout also included fat burning cardio in the form of running each day to ensure that he did not put on too much fat.
WORKOUTS ROUTINES
Chin ups superset with cable rows. 4 sets of 10-12 reps each.
Power Clean with barbell up to chest. 4 sets with increasing weights – 12, 10, 8, 6 reps
Snatch Hang High Pull where the exercise is similar to a power clean but you do not catch it at the top so it is one fluid movement. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 2:
Sprinting: 5 sets of 30 meters, followed by 5 sets of 40 meters. Rest 60 second between sets.
Squat jump with arms crossed over your chest (can do this with a weighted medicine ball to increase difficulty. 4 sets of 10 reps.
Reverse Lunges. 4 sets of 10 reps.
Day 3:
Dumbbell Flyes . 3 sets of 12 reps
Bench Press with Smith Machine . 3 sets of 12 reps.
Stability Ball Push-Ups. 4 sets of 10 reps.
Close Grip Pulldowns. 4 sets of 10 reps.
Deadlift. 4 sets with increasing weights – 12, 10, 8, 6 reps
Day 4:
10-20 laps swimming and 30 minute stretching session.
Repeat the above schedule after one day rest.
DIETING ROUTINES
If we count him as having 1-2 grams of protein per pound of body weight that
means for a guy that weighs 180lbs he was consuming between 180-360
grams of protein a day! When you consider that an average chicken breast
best ally and it should be yours too when trying to get some lean muscle on.
Whey protein powder not only contains a large amount of protein, but it is the
most affordable and most healthy way to supplement your diet to get the best
possible gains.
Christian Bale duly abided by the recommendations of a professional, eating a
meal every 2-3 hours. Not just any type of meal will do though, as it has to
be a perfect balance of proteins, carbohydrates and fats, with a ratio of 1:2:3.
The quantity necessary to fuel the body with energy can be calculated by
taking into account that we need about 1-2 grams of protein/pound of
bodyweight.
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