The Rock’s Workout and Diet for a Rock Hard & Bad Ass Body…by James Villepigue

If you ask me, Dewayne “The Rock” Johnson, doesn’t only have one of the sickest (that means great looking to you more literal folks) looking bodies in Hollywood, but he also happens to be an incredibly down to earth guy.

I’ve always admired Dewayne, but it wasn’t until I saw just how hard he trained and the great care he takes of his body, that I felt the need to look into the Rocks actual training program.

The following workout is one of the authentic workouts that Dewayne used to get his massive 280 pound bulky defensive end football body sculpted down into what I call a 225 pound lean dream machine. It’s the kind of body that most men wish they could build and one that the majority of women desire.

Here’s the thing I admire about Dewayne’s physique – It’s realistic. Yes, he trains hard and yes, he likely has better than average genetics, but his bodily proportions are not so far off the charts that other dedicated lifters couldn’t achieve similar results. Hey, I promise you this…If you follow the following routine and pointers, you will be absolutely end up ecstatic with your results, ok?

Dewayne used to train up to 6 days a week when he was a full time pro wrestler, but this was when he aspired to be big and bulky. Once he hit the Hollywood scene, he realized that that this type of body and look just wasn’t something that the mainstream audience and the majority of fans would adore.

He was soon changing his program from one of very heavy and excessive weight lifting to one directed more toward what an athlete might do; a balanced mix of moderate to heavy weight lifting, plyometric and agility training, shorter rest times between sets of exercise and a fair amount of short duration/high intensity cardio training. Let’s also not forget that his diet also changed to one of unlimited calories to one that still kept him satisfied, but allowed him to go from 17% body fat down to and very lean 7%.

His style of training is not for the person who’s looking for shortcuts or who dreads the thought of working out 4-6 days a week. If you want this type of celebrity body, you’re gonna be required to work and work hard!

It’s interesting, but I also found myself wanting to lose some muscle to not look as bulky as usually look. I used Burst Bout workouts to go from 235 pounds down to 217 pounds in one month. Allot of the weight was fat, but some was definitely muscle. At 6ft even, I really like my latest look and my lighter weight feels much better on my joints, but…

I also enjoy being a big guy. Rock himself believes that bigger is better. He’s not saying that he plans on bulking back up, but he will never go lighter than he is now…Unless of course a role comes along that requires he be thin. However, Dwayne’s image was built around being big and knowing this man as one who holds true to himself, he with ultimately always be big.

So let’s get into Dewayne’s workout and let’s get you on the fast track to developing a rugged physique that will rock the world you live in.

Like Burst Bout Training, Dwayne believes in changing his routine up constantly. He doesn’t necessarily change the entire routine, but he does change up the training parameters. He’ll lift heavy one workout for a particular muscle group and then lift lighter the next time he trains that muscle during that same week. He changes his exercise sequence, the number of sets, reps, the tempo aka speed by which he lifts & lowers the weight and he changes up his rest times, often keeping them brief for more of a metabolic effect.

The Rock’s past workout plan:

This was his 6-day-a-week routine –

On Monday, Wednesday & Friday He Trains
Chest – Back – Biceps - Calves
And On Tuesday, Thursday & Saturday He Trains
Quadriceps – Hamstrings – Shoulders – Triceps

During this particular routine, he was performing 5 sets of each exercise, 15-20 reps per set and only 30 second rest periods between sets. He also does allot of super setting of exercises.

Before he began his weight lifting, he would warm his muscles up with a 5 minute cardio style warm-up and he’s cool down with the same, post weight training.

As far as cardio goes, during this particular routine, Dwayne was performing 12 minutes of high intensity bouts.

Here’s A Rock style Diet Plan:

Meal 1: 10 egg whites, 1 cup of oatmeal, 3 rice cakes, 24oz water
Meal 2: 6oz of grilled chicken breast, 1 cup of grits, 6 ounces of yams, 1 cup of steamed asparagus, 24oz water
Meal 3: 6 ounces of water packed tuna, 1 cup of brown rice, 1 sliced cucumber, 24oz water
Meal 4: 6 ounces of perch fillet, 1 cup of barley, 1 small 6 ounce baked potato, 1 cup of steamed green beans, 24oz water
Meal 5: 6 ounces of pork tenderloin, 1 cup of brown rice, 6 ounces of sweet potato, 1 cup of peas, 24oz water
Meal 6: 10 egg whites,  1 cup of oatmeal, 24oz water

Yes, this is a good amount of food, but the more important factor here is making sure that you’re getting an adequate amount of nutrients. If you’re looking to bulk up some, keep the carbohydrates like the grits – You can even up your carb intake a bit more. If on the other hand, you’re already big and want to burn some more body fat, while maintaining a good amount of muscle mass, try and eat your carbohydrates earlier in the day and make sure to up your cardio. I suggest one day of brief Burst Bout style cardio and the next day a longer and less intense cardio session…This will provide the best of both worlds!

The Rock’s favorite staple meal is chicken breast with brown rice and steamed broccoli.

Like we Burst Bouters, the Rock believes in having a weekly cheat meal. His favorite cheat foods are said to be donuts and pizza…Aren’t they everyone’s? ;-)

As you may have heard, protein is a very important nutrient for building and even maintaining muscle. The Rock makes sure to consume approximately 1 gram of protein per pound of body weight. He gets his protein from either lean cuts of meat and he also drinks supplemental protein shakes.

He consumes a moderate amount of complex carbohydrates and he supplements his diet with a multi vitamin and a vitamin joint formula.

In his latest movie, “Faster”, Dwayne added about 10 pounds of muscle for the role.

In the movie, he plays a former convict who spent a 9 year long stint in solitary confinement.

According to credible sources from Screencave,  over 9 years of his 10-year jail sentence in solitary confinement, Dwayne went back to the basics of weight training  - Sources at Screencave report that he even worked with former inmates to learn about their training regimes.

According the the Rock, these guys serving big time in prison have a different mindset when it comes to training. He calls it a “raw type of training. He called it this because it was all he focused on. When you’re doing that kind of time, for many solitary confinement inmates, there’s not much to do other than workout.

Dwayne even went into details about how this extended style of “raw” and basic training creates muscular bodies that appear to be denser.  He attributes this to the many years of consistent heavier style lifting.

So, as you see, Dwayne “Rock” Johnson engages in a variety of training including weight training, plyometric and agility training, high intensity cardio training and just an overall mix of awesome exercise.

If you want t more information on how to forge a body like the Rock and develop a body that doesn’t only look great, but performs great, check out these two awesome products:

No-Nonsense Muscle Building - For the Hardgainer who wants to add muscle fast

Visual Impact - For more of a lean looking Hollywood Body

Keep Going!

Your Coach,

James Villepigue

PS – the products mentioned above are also for women and I swear by both.

How can I have a Jersey Shore workouts theme on this blog without talking about the show's biggest and most outspoken star, Mike "The Situation" Sorrentino?

I can't.

Besides that, a lot of guys have have been emailing me, asking how to get abs like The Situation...

Honestly, there are endless ways of working out and dieting to achieve ripped abs, so I'm not going to list some end all, be all ab routine.  At least not in this post.

What I want to break down today is a question I've been meaning to address for a while now...

And that has to do with performing cardio first thing in the morning on an empty stomach.

So, to melt away that stubborn and freakin' unappealing belly blubber that we all struggle with... IS fasted state cardio superior?

Will early morning cardio make it quicker and easier to get abs like The Situation?

Yes, no, maybe so?

As usual, it depends.

There are several highly geeky physiological factors that need to be taken into consideration when answering this question.  To spare you the boredom, I'll just say it has a lot to do with how much fat you're currently carrying, along with the efficiency of blood flow to the area you're targeting--in this case, the abs.

Anyone who's started a fat loss program after being a lazy bum for an extended period of time knows that you can do just about anything and have success early on.

But, as the weeks go by, it gets harder and harder to keep the results coming.  A lot of this fat loss plateau effect can be blamed on the dieting aspect, where hormones like leptin begin to fluctuate, triggering that damn anti-starvation response...

With sneaky dieting tactics like using a cheat and fast day, or any other method that strategically zig-zags calorie and carb intake, this effect can be pretty well minimized.

So, in our quest to discover exactly how to get abs like The Situation, don't forget that the first step is to follow a smart diet plan that'll keep metabolism running like The Situation's mouth (fast and nonstop, that is).

The second, and slightly less impactful step, is to do at least 1,000 crunches a day.

KIDDING (although, I think that's what most people want to believe is true).

*******************************************************************

FREE Video Shows You How To Get "Shrink Wrap" Abs Like Sitch:

Enter your name and email below to receive this KILLER free ab training video...

*******************************************************************

Of course, it's to follow a ridiculously metabolic workout program that blends strength training and cardio in a perfect mix that's right for you and your bod.  I'm not going to get into the details of what makes a killer metabolic strength training workout, since I've already broken that down in many other posts...

Let's assume your diet is on point and you're using only the best calorie-torching strength workouts...

Now, we're on to step three and back to the original point of this blog post--cardio training and when to perform it to blitz stomach fat and unveil the 6-pack abs that all spray-tanned guidettes list as a "must-have" at the top of their Gorilla Juicehead Requirements List.

I didn't make that up, either... it's really an official list that Jersey Shore girls carry around at all times.

Anyways...

Cardio will be mad important if you're ever going to get abs like Sitch, but I made it a point to first mention the bigger, even more important factors first... just so you don't get tunnel vision and think washboard abs can be achieved by cardio alone, my bro's.

You catching what I'm pitching?

Cool.

So... Morning?  Evening?  Fasted state?  Protein shake beforehand?  Do you have to wear Ed Hardy boxer briefs to get the full effect?  LOL...

Here's the scoop like ice cream:  if you're just starting out or have quite a bit of fat to lose, the best time to do cardio is whenever you have the most energy.  If you've been hitting it hard for a while and you're plateauing, or if you're nearing the 12%-18% body fat range... I DO recommend doing your cardio first thing in the morning on an empty stomach.

If you're an ectomorph, or someone who struggles to put on or maintain lean muscle mass, it wouldn't hurt to supplement with BCAA's right before the morning cardio sessions.

The reason I suggest doing cardio in the mornings without eating first (for LEAN individuals) has to do with the way in which your body actually burns fat.

As promised earlier, I won't go geeky on you, but basically, leaner people will have a harder time getting fat out of their cells and into the bloodstream where it can be burned.

Just like your metabolism slows down when you diet for too long, when you start losing fat consistently, your body undergoes changes that make it harder to get rid of the little fat that's left.

Hence, the term "stubborn fat."  Yep, that's a SITUATION alright.

Early morning fasted state cardio is one way to improve your chances of targeting this remaining fat, which is usually seen covering the lower abs in guys.

Remember, if you're not already nearing the lower body fat percentages, it probably won't matter when you perform the "G" in your GTL, since your body will more willingly give up stomach fat.

If you're one of the many wanting to know how to get abs like The Situation, I just hooked you up like a fat cat...

Make sure you're dotting all your "I's" and don't even worry about what ab exercises Mike does until you've taken care of everything I talked about in this post.

I'll be back with a Situation workout routine shortly...

Related to How to Get Abs Like The Situation:  Pauly D Workout | JWoww Workout | Ronnie Workout

Earn those abs.

Your Coach,

Brad Campbell

When I first started watching season one of "Jersey Shore," my first thought was damn, those dudes are on 'roids for sure.  Now, after watching season two ("Jersey Shore Miami"), I'm giving Ronnie, "The Situation" and Pauly D the benefit of the doubt.

Clearly, our boy Vinny is not on da juice (no offense, playboy).

Ronnie probably looks the most jacked out of all the guys, but in my research for this post, I discovered he's only 5'5" and weighs around 220 lbs.  He's pretty freakin' short and stocky.  Plus, he's got good skin.  None of that "backne" that most steroid users get.

Therefore, I'm saying he could be el natural (aka 'roid-free).

One thing's certain -- Ronnie's got some killer guns.  Notice how his biceps always seem to be formed, even when he's NOT at the gym, pre-club pumping, or listening to Sammi "Sweetheart" grill him about motor-boating some grenade?

That's cool.

And I'm sure most guys want to build big biceps just like our boy Ronnie.  I mean, what fun is TEE-SHIRT TIME if you've got spaghetti arms dangling outta your $75 Ed Hardy?

It ain't.

It's important to have good arms.  Even if you're going for the long and lean, more athletic type of look...

Your abs might be shredded like "The Situation" ...your hair might be guido-certified like Pauly D ...but nothing shows that you're committed to your fitness like a toned pair of bi's and tri's.

So let's talk about how to get some BIG guns like Ronnie from Jersey Shore...

If you're like most guys (especially ME), you probably struggle with building bigger biceps.  That's why I'm not gonna give you some lame-ass "3 sets of 10 reps alternating dumbbell curls" BS...

Homey don't play that.

'Cuz it doesn't work.  (at least not well...)

To really add substantial size to your biceps, I want you to STOP doing what you've been doing for the last 6 years -- no more wussy isolation curls or back-swaying barbell curls...

It's time to focus on overloading the bi's via HEAVY compound movements done traditionally to train the back muscles.  Only we're gonna make a few tweaks that'll make your biceps and forearms swell like "The Situation's" ego.

Here's my Ronnie workout - Jersey Shore - for ripped biceps that fill a 'Tee' up right...

Ronnie Workout Jersey Shore (Big Biceps, Bro):

After proper dynamic warm-up, complete the following two compound exercises according to these specifics:

---> Perform this workout only when fresh, for maximum results (example - before cardio or leg workout)

---> 6 sets of 6 reps for each movement -- complete all sets of one exercise before moving on to the next

---> We'll be using a lifting tempo of 3/1/2/1 (lowering/bottom/lifting/peak contraction)

---> Use a 1:1 work : rest ratio, so ~ 45 secs rest in between sets (make sure you're following the exact tempo described above)

1) Close Grip Chin-Ups -- use reverse grip with hands closer than shoulder width apart and focus on lowering your body straight down and away from the bar to better isolate the biceps.  After your one second pause in bottom position, envision pulling your elbows straight down and using all bi's to bring your chin all the way up and above the bar.  The one second squeeze in this peak position is very important as well, so don't ignore it.

2) Modified Barbell Bent Over Rows -- again, use a reverse grip just inside shoulder width and bend forward at the waist, keeping spine neutral.  Instead of doing a standard row with the barbell slightly away from your body, actually slide the barbell down your thighs, then slide/pull back up your thighs until barbell touches your lower stomach.  Most importantly, keep your elbows straight back and move the weight primarily with your bi's, rather than your back.

It may not sound like much, but given the intensity of these exercises...especially with the grueling tempo, heavy loads and brief rest periods...believe me when I say this will grow dem guns.

No incline alternating dumbbell curls will ever give you a pump like this.  Seriously, be careful your skin doesn't rip.

Oh, and don't worry --  you'll probably have to strip some weight as the sets roll on.  If not, then you're doing something wrong.

If you get to the point where  you can't perform all six chin-ups with the proper tempo, just grab the closest guido to spot you or have a chair that you can use to assist yourself when the going gets tough.

Leave your ego at the door.

Lots of guys can do ten super fast, half-ranged chins, but very few can knock out set after set of full-ranged, brutally slow-paced chin-ups.

Another alternative is to hit up the lat pull down machine and use the same principles until your strength and stamina increases.

For the modified rows, you can obviously just strip off some weight when needed.

The slight tweaks in these common compound exercises will really make a big difference when it comes to shocking the bi's and forearms.  But the main thing is...you gotta have that mind-muscle connection more than ever when training biceps.

A loss of focus and failure to really FEEL the biceps working will lead to some weak-ass results.

So get your mind right.  And get "big biceps, bro" ...with my Ronnie workout, Jersey Shore-style.

Related to Ronnie Workout Jersey Shore:  Pauly D Workout | JWoww Workout | Jersey Shore Workouts

Looks like we got a situation...

Your Coach,

Brad Campbell

PS - Speaking of getting bigger biceps and packing on rock hard muscle like mad, check out this workout routine right here:  Ronnie Muscle Workout

The self proclaimed praying mantis of Jersey Shore, Jenni JWOWW, has a smokin’ hot body.  She’s gotta keep up with the Jersey Shore dudes- Mike, Pauly D and Ronnie are all about the GTL daily.

Maybe JWOWW looks even better when she’s standing next to Snookie and Angelina, but the girl has some serious abs and a tight booty.  In the first season of Jersey Shore JWOWW didn’t work out all that often, but when the cast made the switch to Miami, she was hitting the gym 6 times a week.  Gotta look good in Miami, ladies. =)

The three major things to focus on when you’re trying to create a sculpted, toned and athletic looking body like JWOWW are strength training, metabolic cardio workouts and nutrition.  Many women focus too much on boring cardio and fat free diets.

The key is to moderate these three factors with adequate rest, hydration and a cheat meal every now and then (if you want to go straight Jersey Shore, that would include homemade pasta, lobster and Ronnie’s jungle juice).

Check out the following tips for the ultimate JWOWW fat loss workout for women:

1) Strength Training- in creating her Jersey Shore Miami Beach body, JWOWW performs exercises such as lunges, push ups, squats and kettlebell swings.  These movements engage every muscle in the body and pump up the metabolism so that her body is burning calories at a super high rate.  Plus, if she goes out to the club and has a few too many cocktails, it won’t derail her fitness results because her body is basically a furnace for calorie burn.

2) Metabolic Cardio Training- JWOWW combines cardio workouts with her strength training.  Instead of long, slow and boring 60 minute cardio workouts she performs intervals for a higher calorie burn and also a much more fun workout.

3) Nutrition- We all know JWOWW can pound the drinks but since season one of Jersey Shore; she’s cleaned up her act a little bit.  Instead of focusing on partying and appearances, she makes sure that she works out every day and stays on a strict fat loss diet plan during the week.  Her daily intake includes foods like: lean proteins (fish, chicken, and turkey), vegetables (the greener the better), fruit and whole grains (these are limited to once per day).

So, follow these 3 simple steps to creating a tight and rockin’ body that’s seriously Jersey Shore hot tub ready.

Also, just a couple of bonus tips if you really want to go all-out JWOWW style:

1) Don’t get offended when your man cheats on you and JWOWW calls him out with a “secret” note left in your bedroom.

2) Definitely don’t come after JWOWW and try to fight her about said note.  That girl is ripped and tough to boot, she’ll kick your ass all the way back to Jersey.

3) Don’t ask your boyfriend to bring a “wingman” over for JWOWW unless he’s super hot.  Only the best for JWOWW or she’s out of there.

4) If you don’t know what gay pride weekend is, just “Google it” says JWOWW...

5) If you have an OG uncle (original Guido), watch out because JWOWW will be inviting him into the hot tub faster than you can say DTF in MIA. =)

So there you have it ladies, follow those simple rules to creating the ultimate hot tub-ready body, courtesy of JWOWW from the Jersey Shore.

**********************************************************************************************************************************

Callie Durbrow is a fat loss specialist for women in Cambridge, MA.  Her workouts are athletic based and designed for fast and permanent fat loss, all in less time.

Links to Callie's blog: fat loss workout for women | fat loss diet plan -- after checking out Callie's blog, be sure to read this FREE report (warning: controversial):

G-T-L baby.  That's how the Jersey Shore guidos roll.  Well, at least that's how Pauly D, Mike "The Situation" and Ronnie roll.  I'm still trying to figure out what happened to Vinny...he's kinda like the anti-guido I guess.  I think dude's mom cooks him too much pasta.

Anyways, today's post was supposed to reveal the Pauly D workout routine...

One problem.  I couldn't find much about what he actually does during his workouts to sculpt the Pauly D physique.  So I'll have to improvise slightly...

If you want to look like Pauly D, it's actually pretty simple.  Follow this 5-step process...

Step 1 - Master the "blowout" (see video below)

Step 2 - Now that your hair is straight and your arms, shoulders and chest are good and ripped from step one, it's time to hit the beach.  A good 4-6 hours of hunting for hotties and running from grenades will burn a boatload of calories, keeping the stomach nice and flat.  Plus, your tan will be golden (literally) just in time for the next step.

Step 3 - The hair hasn't moved (duh!), you've knocked out your strength training and cardio and you're putting the "bro" in bronze...so what now?  TEE-SHIRT TIME, of course.

Important:  don't forget to precede tee-shirt time with a few glasses of Ronnie's homemade jungle juice and arrange for the cab to pick you up at midnight.  Then, pop tags, carefully apply tee over the blowout, throw on the stunna shades, pick Snooki up off the floor and throw her in the cab (party's here, lol)...

Step 4 - It's probably going to be a big drinking night, so be sure to beat up that beat and go for gold in the fist pumping olympics to offset all those liquid calories.

Try not to get  yourself into any "situations."  Be prepared for another round of cardio when you get back to the crib.  I'm sure Sammi caught Ronnie creeping at the club and somehow that'll lead to Sammi fighting someone in Ronnie's defense (strange, huh?).

Step 5 - Rinse and repeat.  Every day.  Even Sunday.

There you have it Jersey Shore fans, that's my modified Pauly D workout routine.  Hope you enjoyed it.  =)

In all seriousness though, there are a gazillion different workouts on this site that'll get you a Pauly D body.  For example, check out this Matthew McConaughey workout or any of the other bomb diggity workout routines I've hooked you up with here on TopFatLossTrainer.com...

Take it easy guys, talk soon...

Your Coach,

Brad Campbell

*Here's The Best Workout Program For A Hollywood Physique*

Watch this free video for the scoop like ice cream:

Enter your name and email below to receive this KILLER free ab training video...

I don’t know about you, but last night’s Manning Bowl left a lot to be desired.  With the Colts leading 24-0 at the half there was very little drama to be had in this game.  Peyton was his usual self completing 20 of 26 passes for 255 yards and 3 touchdowns, but my attention was drawn to a guy who never touches the ball...Dwight Freeney.

This is a guy who was considered to be too small for NFL success when he was drafted by the Colts in 2002.  At “only” 6’1” and 268 pounds, Freeney routinely gives up half a foot and 50 pounds to opposing linemen.  But, there he was again last night disrupting the Giants offense and wreaking havoc with 2 sacks.

It got me to thinking, “What does this guy do to pack so much power into that body and have an engine that never stops running during the course of a game?”

A little bit of research revealed one piece to the puzzle.  Tire training.  And, lucky for us, there’s a great application to shredding fat and building lean muscle.

Before I go any further, let me reassure you that I’m not talking about strongman training where you’re taking a 400 pound tire.  The Dwight Freeney workout consists of 50-100 pound tires.

The advantage of tire training is that it can provide a full body workout and engage smaller, stabilizing muscles that often lie dormant.  The variety and full body nature of tire training is a great solution to burning fat, adding new muscle, and improving athleticism.

I use tires pretty frequently with my clients, so I thought I’d combine some of what I do with Freeney’s program to give you some options when you decide to hit the tire.

Dwight Freeney Workout Routine:  Tire Training Drills

Tire Flips: Probably the most common of all exercises used with the tire.  The flip really challenges your hip mobility as you must sink your butt down to get your hands under the tire and ensure that that movement is taking place through the hips while your trunk is stabilized.

The heavier the tire, the more you must get your feet back and chest closer to the tire so as not to overextend the biceps.  As you elevate the tire to a vertical position, finish the flip with an aggressive push from the upper body.  Then, repeat the movement.  I challenge my clients to flip the tire 20 yards in less than 20 seconds with a 1:2 work to rest ratio.

To challenge yourself even more on the flip and reach that lactate threshold even faster, mix in jumps in and out of the tire after each flip.

Tire Pushes: Assume a plank position with your hands on the tire that is resting flat on the ground.  Your feet are set back and ready to push.  This tire will be significantly lighter than the one used for flips.

While maintaining your plank position with an active core, begin pushing back with your legs.  You’ll find that this will really challenge your core and shoulder stability while your legs are working tirelessly to overcome the friction created by the tire’s contact with the surface.

Sledgehammers: Dwight Freeney performs the sledgehammer swing while standing on top of the big flip tire.  I’ve always had my clients on the ground behind the tire, but this may be worth trying.

With his 25 pound sledgehammer in hand, Freeney winds it up to one side before crashing it down in a total body movement that requires great body control and power.  Repeat this movement over and over for a great anaerobic workout.  Not to mention, Freeney usually chases his sledgehammer routine with 30-60 seconds of jump rope.

Sledgehammer Tire Pulls: In addition to the slams, I’ll have my clients stand in front of the tire and hook the tire with the end of the sledgehammer.  With their hips pushed back and back flat, I have them perform a backpedal movement while pulling the big tire.  This is a great movement for challenging the quads.

Tire Runs: Freeney uses the tires much like many people use a weighted sled.  He hooks up two 100 pound tires to a harness that he wears across his trunk and performs sprints, sometimes even up hills for the extra challenge.

This is a great speed drill when performed with significant recovery as it forces individuals to put more force in the ground and accelerate faster.

It can also be a great conditioner and fat loss exercise when performed with shorter recovery periods.

Tire Throws: One final exercise to show you is the tire throw.  You perform this movement with a tire similar to the size you used on the tire push.  The tire integrates the whole body as the power required for the movement initiates with the amount of force the lower body puts in the ground, followed by the transfer of this energy through the core and up the body to finish with an explosive rotational throw.

Building muscle, burning fat and functional... that’s how I like my workouts and this tire routine satisfies all of those objectives.  And, this is only the tip of the iceberg.

There are so many options to explore with the tire.  Your only limitation is your imagination.

So, hit up your local junkyard, grab some tires, and start leaning down.  One man’s trash is another man’s treasure.  This Dwight Freeney workout routine is proof.

Other celebrity workouts to check out: 

Terrell Owens Workout

George St Pierre Workout

Matthew McConaughey Workout

Rich Franklin Workout

Your Coach,

Brian Utley

What 40-year old golden boy looks as if he just finished branding cattle and is topless more than the headlining stripper at your local gentlemen’s club?  You guessed it...Matthew McConaughey.

This is the same guy who was originally considered too handsome to the play the role of an older guy chasing high school girls, so he grew out his hair and mustache to reflect the character of David Wooderson in the 1993 coming of age comedy film Dazed and Confused.

“That’s what I love about these high school girls, man.  I get older, they stay the same age.”  Classic line from McConaughey’s character that will always stand the test of time.

Funny thing, now it seems as everyone else in Hollywood ages, the shirtless wonder is the one who is staying the same age.

I mean, can you blame the guy for never wearing a shirt?  He’s shredded with a muscular build and ripped abs that would make any guy want to show off the goods.

So, how does McConaughey go about building his lean body physique?  Well, I took a look at the workout plan he performed to prepare for the movie Sahara, and it’s no wonder the dude looks as good as he does.  Here’s a taste...

The objectives of his plan were to improve strength, flexibility, agility, and endurance to play the part of action hero Dirk Pitt.  The primary structure of McConaughey’s plan was to train Mondays, Wednesdays, and Fridays while utilizing supersets to maximize his gym time and boost the release of testosterone which is responsible for muscle growth.  He kept his rep range within 8-12 per set.

Matthew McConaughey Workout Routine:

Monday Routine

Superset #1 (2-4 sets):

DMB Fly

Incline Chest Press

Stability Ball Weighted Crunch

Superset #2 (1 set):

Angled Pull-up (alternating to each hand)

2 minutes on Elliptical (1 minute forward / 1 minute backward)

Superset #3 (2-4 sets):

Bench Dip

Single Arm Overhead Rope Triceps Extension

Diagonal Reaching Medicine Ball Lunge

Superset #4 (2-4 sets):

Medicine Ball Pull-over Slam

Wall Climb (1-2 minutes)

Ladder Drills

Superset #5 (2-4 sets):

Staggered Stance Squat with Calf Raise

Twisting Shoulder Press

Lying Medicine Ball Woodchopper (diagonal movement from 1 side of head down to other side of the body)

Superset #6 (1 set):

Stationary Bike (1 minute seated / 1 minute standing)

Stairclimber (1 minute hands free)

Wednesday Routine

Superset #1 (2-5 sets):

Wide-grip Lat Pulldown

Stability Ball Crunch with Overhead Medicine Ball Toss

Squat Jumps

Superset #2 (1 set):

4 minutes on Stairclimber (1 minute both legs, 1 minute left leg, 1 minute right leg, 1 minute both legs)

Jump Rope (100-200 fast skips)

Superset #3 (1 set):

Angled Pull-up

Single Leg, Single Arm (opposite of leg) Bent-over Row

Punching Bag Hooks (40-60 punches)

Superset #4 (2 sets):

Stair Suicides (60- to 180- second rest between) – up 10 stairs and then back down, increasing stairs to 20, 30, 30, 20, and 10

Superset #5 (2-4 sets):

Uneven Bar Curl (1 hand shoulder width and the other centered – switch)

Single Arm Dumbbell Shrug (opposite hand in small of back with palm out)

Calf Raise

Superset #6 (1 set):

3 Minutes of Cycling

Dumbbell Deadlift to Curl

Cable Kneeling Crunch (rope held near your ears)

Barbell Wrist Curl

Friday Routine

Same as Monday Routine

*McConaughey performed cardio on Tuesdays and Thursdays using 1 or more machines at the gym or by playing a sport.   His goal was to keep moving for 30-45 minutes, while constantly varying the intensity and pace, so his body never became bored with the activity.

I think it’s pretty obvious why the guy looks so good.  What caught my attention is how functional the workout is.  This was obviously designed for Matthew to not only look good but also be able to perform up to the physical standards of his character in the movie.

Great mix of pushing and pulling movements for the upper body, coupled with lower body work that satisfies the needs for both strength and agility.

If you're wanting to build a body that's good enough to play the bongos naked (sorry Matthew...couldn't resist), give this Matthew McConaughey workout a shot.

Your Coach,

Brian Utley

Posts related to Matthew McConaughey Workout: Brad Pitt Fight Club Workout | Ryan Reynolds Workout | Jason Statham Workout | Mark Wahlberg Workout

*FREE Video Reveals Celebrity "Secrets" To Washboard Abs*

Enter your name and email below to receive this awesome FREE ab training video course...

Former UFC fighter Roger Huerta was caught on video engaging in a bloody street fight in Austin, TX a few weeks back.  When I first heard about the incident, I figured there had to be a really good reason for a high caliber professional MMA fighter like Huerta to get mixed up in a brawl outside of the octagon.

My suspicion was correct.  As it turns out, the video released by TMZ shows a large wannabe pimp straight sucker punch a GIRL outside of an Austin, TX bar.

Roger Huerta, who happened to witness the incident, immediately confronts the pathetic woman-beater.  Overflowing with confidence from his one punch knockout of a defenseless female 1/3 his size, the guy threatens to knock Huerta out as well.

OOPS.  No he didn't.

The much smaller 150-lb Huerta had something to say bout that.  Watch what happens...

Roger Huerta TMZ Street Fight Video:

Click video to play...will open in new YouTube window

What's that word I was looking for?  Oh yeah, KARMA.

This coward deserved the bloody beating he got from Huerta.  There would be a lot less violence in the world if perpetrators were immediately dished out an equal and exact punishment...Hammurabi style, if you will.

Surely, there are some who don't believe that vigilantes are any better than the original offender...but I imagine their viewpoint would change if that was THEIR daughter, wife, girlfriend, etc...

So what are your thoughts on the Roger Huerta TMZ street fight video?

Do you think there should be legal action taken against Huerta for his heroic beat down?

Man, I think if any state would side with Roger on this, it'd be Texas.  I'll really be disappointed if he gets into any sort of trouble for defending this girl's honor and knocking that piece of sh*t out.

I think UFC president Dana White said it best, when he told TMZ the following, "In no way do I condone street fighting, but when a guy puts his hands on a woman he deserves to be knocked the f*ck out.  Good for Roger."

You go, Dana.  Well said my man.

Blog posts related to Roger Huerta TMZ Street Fight Video:  George St Pierre workout | Randy Couture workout | Navy SEAL Workout

Your Coach,

Brad Campbell

“I love ME some ME!”

“Getcha popcorn ready!”

Being that this is the opening weekend of the NFL schedule, I thought I’d take a closer look at 1 of the league’s most polarizing figures, who just so happens to be the proud owner of arguably the most ripped physique in the game today, Terrell Owens.

You may question his attitude, but you sure can’t question his work ethic and chiseled body.

So, how does this NFL vet maintain his 224 pound muscular frame, while checking in at a ripped 6 percent body fat at almost 37 years of age?  It may surprise you.

Believe it or not, T.O.’s favorite piece of workout equipment...resistance bands!  Excuse me, the Terrell Owens workout bands, I should say...

T(eam) O(bliterator) explains that his ripped pecs and shoulders result from the variety that the resistance bands provide him instead of traditional bench and incline pressing.  He is convinced that this method of strength training, which he performed for 5 years, has increased his speed and power more than free weights ever did.

The Terrell Owens workout bands are portable, allow you to perform movements in many angles, and can even be adjusted to provide resistance ranging from 5 up to 254 pounds.  Here’s a look at a sampling of Owens’ resistance band workout...

Terrell Owens Workout:

---> Resisted Push-up: 4 x 15

---> Seated Low Row: 4 x 10

---> Split Squat: 4 x 30, 28, 26, 26 per side

---> Tall Kneeling Crunches: 3 x 25

---> Standing Trunk Rotation: 2 x 20 per side

---> Standing Lateral Shoulder Raises: 4 x 13

---> Seated Biceps Curls: 3 x 10

---> Standing Front Shoulder Raises: 4 x 13

---> Supine Crunches: 2 x 30

---> Backpedals with Controlled Deceleration Return: no sets or reps provided

---> Decline Crunch with Rotation: 2 x 30

---> Prone Hamstring Curls: 4 x 11

It just goes to show you that there is more than 1 way to skin a cat.  Don’t discount the fact that T.O. is famously maniacal about his nutrition and diet, which only serves as a catalyst for the results he is getting with the bands.

I have used a handful of band training movements to supplement my clients’ programs, so I can endorse this as an effective form of training.  They provide progressive resistance which can really challenge you to lock out in pressing/extension movements and squeeze extra hard to satisfy a full range of motion in pulling/flexion movements.

You can make a comparison to those who use chains in the gym.  As the bar elevates and the chain gradually leaves the ground, more and more resistance is applied as the range of motion increases.  Similar concept with the resistance bands.

That being said, despite the fact that all my current research indicated that this is how T.O. trains, I find it hard to believe that this piece of equipment is the extent of his training.

I wouldn’t use the bands exclusively.  Because of the progressive resistance, they don’t provide as much resistance at the beginning of the movement like free weights do.

Using free weights also challenges your body’s stabilizing muscles more than the bands since the free weights are independent from any origin, whereas the band has a “home base” that has some influence on the path of movement.

All in all, I feel like the resistance bands are very convenient and allow you to workout anywhere, much like performing bodyweight workouts.  Plus, they can provide a nice changeup in your workout routine and stimulate muscle response if you feel like you have reached a plateau.

So, give ‘em a shot, and while you’re at it don’t be afraid to proclaim a little affection for yourself, grab some popcorn, and tune in as Mr. Resistance Band himself faces off against the Patriots this Sunday in Foxboro.

If you're digging the Terrell Owens workout, you'll want to check out the George St Pierre workout and Rich Franklin workout as well.  All three of these guys have the lean, ripped and ultra athletic body that represent the look we're going for here on TopFatLossTrainer.

Your Coach,

Brian Utley

Terrell Owens Workout Bands:

Yesterday I showed you the George St Pierre workout routine that makes Mr. GSP such a phenomenal UFC fighter.  Keeping with that theme, let's take a look at another elite MMA fighter who's got incredible athleticism to back his ripped physique.

Enter Rich Franklin, one of the most well-conditioned UFC fighter's of all time.  Seriously, when's the last time you saw this guy look tired in a fight?  Never, 'cuz it doesn't happen.  He's got incredible heart and mental toughness, which you're about to see firsthand, as we take a look at the Rich Franklin workout routine...

Rather than try to explain the madness, I found a great video clip showing Rich Franklin doing some hardcore circuit training.  Check this out...

Can you even fathom an hour straight of circuit training?  Most people wouldn't make it ten minutes before giving in to the burn associated with the breakdown of lactic acid.  This reminds me a lot of the Randy Couture workout, with the obvious exception being that Franklin uses a lot of machines and even some isolation lifts.

Now, my gut instinct is that this was a "special" Rich Franklin workout routine that was drawn up for Spike's all access show.  What I mean by that is that I doubt the majority of his workouts are so heavily reliant on machines and single joint lifts like bicep curls and tricep press downs.

Just from seeing how competitive he was on The Ultimate Fighter reality show, I feel like he's the type of guy who doesn't want to show his "best stuff" to the world.  We all saw the much more dynamic and fight-like bodyweight exercises St Pierre was doing in his workouts...I'm sure Franklin does a lot of tire flipping, pull-ups, plyometric drills, etc as well...

Nevertheless, you can still take a lot away from this particular Rich Franklin workout video.

The guy's got insane focus and he's conditioned his mind first and foremost, to be able to deal with the pain and agony of his workouts.  This mental toughness has allowed him to continually push the limits and take his body to truly remarkable levels of output for ridiculous periods of time.

Another takeaway point for the average guy at home who wants a body like Rich Franklin is this-- long bouts of intense circuit training, even when using machines and isolation exercises, will give you an afterburn effect like no other.

Buh-bye body fat.  Hello lean muscle.  (how YOU doing?)

To incorporate this into your current fat loss workout routine, I recommend getting nutty like Rich once in a while.

Just hit the gym (or the great outdoors) with no game plan whatsoever, other than a goal of completing "xx" minutes of grueling circuit work.  For example, set a goal of 15-minutes to start with and see if you can bounce from one exercise to the next, without resting, for the entire 15-minute duration.

The exercises and repetitions performed aren't so relevant, just as long as you're hitting every muscle group.  To get through this, you're gonna want to select noncompeting exercises to bounce back and forth to, otherwise you won't stand a chance (example - alternate upper body, lower body or push, pull).

After completing the circuit workout from hell, record how long you lasted.  Then, try to either up the duration of the workout, increase the weight used, or select more challenging exercises the next time around.

Not only will your threshold for pain and mental fortitude be enhanced, but you'll get a super bad fat-burning workout in the process  (see Rich Franklin's abs above).

Hope you learned something or at least got inspired to train harder and take your body and mind to new heights, after watching this Rich Franklin workout routine.  Put your name and email in the blue box below this post to download 5 workout videos designed to get you ripped like Rich "Ace" Franklin.

Your Coach,

Brad Campbell