The Ryan Reynolds Diet & Workout

Reynolds trained under the guidance from Darren Chapman. Many dropped their jaws after seeing Reynolds’ solid body on big screen. Read on to find out his secret behind this successful change which took about 5 months.

Ryan Reynold’s Diet Plan

1) Eat More Smaller Meals
As Reynold has to gain mass, instead of eating three big meals every day, he ate more than 6 smaller portion every 2 to 3 hours. By doing this, he was feeding his body with just enough food and not storing fat.

2) Prepare Home Cooked Food
Reynolds cook himself and he prepared the food in advance. For example, he would made Irish steel-cut oatmeal and freeze it.

3) No more Carbs after 8 PM
He ate much carbohydrates after his workout, but never after 8 PM

4) Take Supplement
Reynolds took creatine, L-glutamine, conjugated linoleic acid (CLA), whey, and multivitamin.

5) Diet Menu

• Breakfast: 1/2 cup of egg whites, 1 cup of sugarless oatmeal, some “good” fat like a spoon of almond butter or slice of avocado.
• Midmorning snack: protein bar
• Lunch: albacore tuna wrap or chicken and salad
• Mid-afternoon snack: protein bar, protein shake (whey and water) or apple and almonds
• Dinner: broiled fish or chicken, brown rice, vegetables, and salad
• Evening Snack: protein shake

So, as you see, lots of protein, but plenty of carbs, too.

Ryan Reynolds’ Workout Plan

1) Do Abs Exercise First
This guy has great 6-pack. Rumor said that he did an abs implants. Really? Not true.Contrary to common practice, Reynolds did his ab exercise first before he lift the iron. He found that it was more helpful in getting himself motivated. And damn, he did between 500 and 1000 sit-ups. Reynolds confessed that lower abs are the hardest muscle to develop. What he did was to hold use exercise ball between his legs and then lift the ball up and down, using his to anchor himself. The other abs exercise he did is to put a 15 pound dumb-bell between his feet, and do leg raises while lying on the ground.

2) Lift Heavy Weight To Bulk Up
He lifted heavy weight to build the mass. Therefore, it is the typical 8 to 12 repetitions per set.

3) Six days Weekly and One Muscle One Day
He trained six days a week and he dedicated a day for only one muscle. So, he has one day for chest, back, shoulder, leg and arms.

Check out the training video of Ryan Reynolds & Jessica Biel in their preparation for Blade Trinity:

The Jessica Biel's Approach to Fitness

Jessica Biel's Workout

I recently came across an article on munfitnessblog.com, detailing Jessica Biel's workout and now I see how she maintains such a great level of fitness. Sometimes you hear about woman in Hollywood and the entertainment industry taking drastic unrecommended measures to lose weight or jumping on some fad diet that depletes the body of nutrients and all other types of madness. Jessica basically eats many small meals a day (like you will hear a 1000 types from fitness gurus) which are primarily organic base. And no junk food of course.

For her workouts she pretty much mixes things up. Again, something I favor and you will hear me preach this over and over. Her workouts incorporate sprinting, plyometrics (plyo), weight training, and regular workouts at the gym.



Sprinting and plyo are serious calorie burning exercises. The good thing is that it does not take much to get the job done. These are high intense exercises that simply send your metabolic rate soaring. My favorite plyo exercises are jump squats, stair running/jumping, and jump roping. Sprinting I love but this has to be approached carefully because one gets older sprinting can be burdensome on muscles and joints if you are not properly warmed up and stretched. Even so trying to go all out like Usain Bolt is not recommended either. Leave that to the world class athletes. And even they sometimes get sidelined with sprinting related  injuries. I would say going about 80% of full sprint is enough to get the heart rate up and your metabolism revived up. Even 75% full speed if you are 45 or older to prevent pulling a hamstring. Bottom line is you want to be moving a lot faster than a jog.

Jessica's Sprint workout:
200 meter sprint 2 times
150 meter sprint 2 times
100 meter sprint 2 times

My typical sprint workout:
400 meter sprint 1 time
200 meter sprint 1 time
100 meter sprint 4-6 times

I use the longer sprints to get my wind up so that I can rock the 100 meters.

Like I said before sprinting requires a good warm-up and stretch before engaging in this activity but trust me when you get this down and do it once to twice a week will make a work of difference in your metabolic rate. Don't believe me just look at the sprinters the next time a track and field match is on. The one's who are legit have these elegant and naturally lean muscular build. Heck just  look at Ms Biel in this photo:

And in this pic she is sprinting. Nothing beats a workout at the local track.

Pictures courtesy of munfitnessblog.com

Plyo work is also a highly intense activity which requires adequate warm-up. The the joints and muscles are worked very hard with any jump training so please warm-up and stretch. I stress warming up because I notice with newbies both in the gym and on the track they like to just jump right into the workouts and this is wrong on so many levels (will post on this later). Also, a common mistake I see with newbies is stretching before they warm-up. Stretching a cold muscle can often lead to injury. So take a couple of laps around the track at a very moderate pace do some lite jump ropping or jumping jacks to get the blood flowing and the muscles warmed up before stretching. The general rule is that your warm-up should make you break a sweat. Also note that both P90X and Insanity incorporate plyo into their programs. Why? Because it get results fast because there are usually a lot of muscle groups involved with plyo.

For more details about Jessica Biel's workout and diet click here.

Article source: http://munfitnessblog.com/how-to-train-to-get-body-like-jessica-biel/
Article source: http://beachbodycoach.com/afsfitness