I haven't done a celebrity workout review in a while and many of my readers have been wanting to get some insight on the "Rain workout routine for Ninja Assassin."  After doing my research on Jeong Ji-hoon (Korean: 정지훈; born June 25, 1982), who's much better known by his stage name Rain...I can see why.  This guy has built an amazing lean body that's no doubt helped his career as a singer, dancer, designer, model and now actor.

What I'm digging about Rain's physique is his proportions, symmetry, awesome v-taper and impressive leanness.  He's managed to create a ripped body (see also how to get abs fast for more information on how to get shredded like Rain) that emulates athleticism and power, but without stacking on ridiculous amounts of bulky muscle mass.  Rain has the Brad Pitt Fight Club body going on, for sure.  Here's a pic showing his progression from when he first started training for Ninja Assassin, up through the filming of the movie...

So what's the top secret Rain workout routine that allowed him to look so fly for his role as Raizo in Ninja Assassin?  Well, rather than listing some cheesy workout plan that's probably just made up by shady website owners looking to sell you supplements that'll 'magically' give you a ripped body like Rain...I've got something even better.

I found a couple of videos that show Rain during his actual workouts in preparation for the Ninja Assassin flick.  Now we know these are legit.  Take a look at the types of exercises and techniques his trainers used during the workouts...I think you'll notice that the "Rain workout" is built around many of the exact same advanced fat loss and muscle building strategies I recommend to all my TopFatLossTrainer readers.

Rain Workout, Ninja Assassin Training Clips:

Finally, some truth when it comes to how celebrities get incredibly lean and ripped for their movie roles.  Notice how Rain was describing his workout routine as one of the most challenging and demanding things he'd ever been put through?  He trained SIX hours a day for SIX months to accomplish the total body transformation shown above.  Granted, 5 of those hours were devoted to fighting technique for the movie, but think about the obscene amount of calories Rain burned through each day during these workouts.

Creating an exceptional body requires exceptional efforts and there are NO quick fixes, other than training and dieting smarter, harder and with greater focus.  Here's another Rain workout video that shows even more of his training sessions (some of it's in English and some is narrarated in Korean...but it's still a killer video that shows Rain "in the trenches," just like I promote with my garage workouts).

Rain Workout, Ninja Assassin Training Clips:

You can see that Rain managed to get cut up without fancy equipment and without having to complete every workout in a state of the art gym or training facility.  I'm not saying there's anything wrong with training at a gym...I'm just driving home the point that a little dedication, mixed with some imagination (and very basic fitness equipment), can go a long ways.  Whether you're working out entirely from home, only at the gym or a combination of both...the only thing that stands in the way of you building your own Rain hard-body is YOU.

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I was pleased to see that Rain's workout was based around heavy, highly metabolic, total body training, which is exactly what I prescribe (well, I guess I can only 'recommend' since I'm just a pharmacist) to get a body like Rain.  It's funny because I just filmed the half get-ups and dumbbell push-ups into a one-armed row the other day in my Advanced Ab Exercises video.

Rain's workout had him performing full get-ups and combining three of my favorite moves (the burpee, the dumbbell push-up into one-armed row combo and the push press) into one giant, lean body certified movement.  Very cool and very effective.

I hope you were as inspired as I was by watching these Rain workout clips and even more importantly, I hope this post helped to clear any misconceptions you might of had regarding how celebrities really train to get ripped fast (or should I say slow).

So what's up...are  you guys (and gals) feeling this smooth cat?  Where does Rain stand in the best celebrity male body category?  What do you think about the video clips taken from Rain's workout sessions?

I'll be filming my own version of a Rain Ninja Assassin workout and  uploading it shortly.  It'll be doper than dope.

After leaving your feedback in the comments section below, make sure you check out these other celeb workouts I've posted on in the past:

Cristiano Ronaldo Workout / David Beckham Workout / Randy Couture Workout / Mario Lopez Workout

Hope everyone's out there getting their LEAN on...

Your Coach,

Brad Campbell

PS - Per request from one of my TopFatLossTrainer Inner Circle members, I've got to add this one last video to wrap up this Ninja Assassin workout post...let's make it RAIN:

If you want to get a fighter’s body, who better then the late Bruce Lee to model your workouts, nutrition and training philosophies after?

This dude had a fairly small, compact frame that looked powerful because of his lean muscle mass and great body symmetry.

Here is Bruce Lee’s height and weight for reference:  5’7 ½” (1.71 m) tall and 140 lbs (63.6 kg).

This is a good example of how being ripped and well-proportioned can give the illusion of you being a lot bigger than you actually are (another great example ---> Brad Pitt Workout Fight Club).

Not only did Bruce Lee look like a ripped badass, but he could do some pretty amazing things.  For example, it was reported that Lee could do body weight push-ups on just two fingers – his index finger and thumb.

He could also do single arm dumbbell curls with 80 lbs for three sets of eight reps.  That’s insane for a guy that weighs 140 lbs.

Some people think that Bruce Lee may have been one of the pound-for-pound strongest men ever…and he was definitely one of the quickest.

A major turning point in Bruce Lee’s training philosophy came after he beat down Wong Jack Man in a match that would allow Lee to continue teaching non-Chinese students martial arts (apparently the Chinese community wasn’t cool with Lee sharing his absolute coolness with other nationalities).

Despite opening up a can on this Mr. Man cat (who was supposed to be the ultimate badass) and finishing him in about 3 minutes, Lee was surprised at how tired he got during their fight.  He realized that his workouts would need a lot more focus on physical conditioning.

One of the main reasons I decided to do this celebrity workout review on Bruce Lee is that his training style included all the elements of total fitness, including muscular strength, muscular endurance, explosiveness, cardiovascular conditioning and flexibility.

Most people only focus on one or two of these training elements and that’s why they never achieve the lean, ripped fighter’s body they were going for.  Let’s look at some highlights of Bruce Lee’s workout routine.

Bruce Lee’s Workout:

--> Bruce Lee’s foundation was built on weight training.  He typically performed 3-4 sets of 6-12 reps for most exercises.  This heavy lifting favors more type II muscle fibers (or fast twitch muscle fibers), which leads to larger muscles and faster punches and kicks.

--> Lee varied his workouts often and focused on pushing his body to the absolute limits.  By focusing on performance and constantly improving with each workout, a ripped body was just a byproduct of being in great shape.

--> Other than some isolation exercises to strengthen his biceps, triceps and forearms, most of Lee’s weight training focused on compound movements, like clean and presses, barbell squats, pullovers, bench presses, good mornings, pull-ups and dips.  This is key for adding lean muscle and boosting metabolism to burn off body fat.

--> Bruce Lee would workout every day for 2 hours in the morning, exercising core muscles to help with his martial arts, stretching to increase flexibility and running to increase cardiovascular endurance.

--> Later in the day Lee would spend another hour weight training and cycling.  Sometimes he subbed in jump roping or longer interval runs, where he’d switch up his speed every 3-5 minutes.

--> Lee also spent time conditioning the skin of his fists.  He’d do up to 500 reps of punching his hands into buckets of rocks and gravel.  Like I said – a total badass.

Bruce Lee’s workout routine is the definition of well-rounded.  The main thing I want you to take away from this post is that it’s no accident the guy looked so ripped and athletic.

If you want to have a similar body that makes you look like a deadly street fighter, you’re going to have to work hard and NOT cut corners.

This means using heavy, compound weight lifting, doing intense intervals, stretching to improve your flexibility and at least one longer cardiovascular conditioning workout each week.

On top of that, you’ll want to put in extra work on lagging body parts.  For example, if you want to have a killer peak on your biceps, you’ll need to add some isolation exercises to accomplish this…but it’ll have to be done in addition to the majority of your training.  Because, the foundation of your workouts need to rely on the things that'll give you the most bang for your buck.

I’m not saying you should start working out 3 hours a day, like Bruce Lee did.  I’m just saying you need to focus on all the elements of total fitness.  You can accomplish all of this in much less time by following my advanced fat loss workouts.

Bruce Lee’s workout routine only gave him a ripped fighter’s body because of his diet.  He still would’ve been in great shape, but he wouldn’t have looked as lean and sculpted without the correct nutrition.  Let’s take a look at Bruce Lee’s diet plan.

Bruce Lee’s Diet:

--> Lee spent a lot of time studying training and nutrition.  He knew that a diet full of junk food would not produce the body or the performance he was after.

--> Bruce had a strong interest in healthy eating, especially when it came to high protein drinks and supplementation with vitamins and minerals.

--> Bruce Lee’s diet contained 1-2 protein drinks every day, along with homemade smoothies made from fruit and vegetable juices and lots of fresh green vegetables.

--> One of the best indicators of a healthy diet is your waist measurement.  Bruce Lee’s waist was between 26 and 28 inches throughout most of his adult life.  Compare that to the average male’s waist size today of about 38 inches…now that’s impressive.

--> Bruce Lee’s healthy eating habits shouldn’t surprise you.  Building a lean, mean fighter’s body will require plenty of protein, fruits and veggies and you’ll have to lay off the junk food about 90% of the time.

And that, my friends, is how this iconic badass ‘got busy’ back in the day.  Hopefully you found this celebrity review of Bruce Lee’s workout, diet and training principles to be helpful and inspiring.

It definitely lit a fire under my butt and made me want to train harder.  Studying a guy like Bruce Lee is a good reminder of what’s possible.  Don’t set your goals too low…

We should all be trying for a 28 inch waist and the ability to do two finger push-ups or curl an 80-lb dumbbell in one arm.

Your Coach,

Brad Campbell

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If you watched the Twilight sequel, New Moon, I'm sure you're dying to know what workout Taylor Lautner used to transform into a ripped badass for his role as Jacob Black.  Taylor packed on 30 lbs of rock hard muscle, while keeping a lean physique at the same time.

It's important to note that Taylor Lautner is just 17 years old and  has an impressive background as a mixed martial artist.  In fact, Lautner has been training in karate since the age of six.  When Taylor was just 11 years old, he was ranked number one in the world for several black belt NASKA categories (translation:  he was the best of the best).  The next year, Lautner actually won the Junior World Championships.

Why is Taylor Lautner's background information so relevant?  Well, unless you're 17 years old, have a super high metabolism and have been competing in a highly demanding sport, that requires lots of discipline and hard work, since you were just six years old...you're not going to pack on lean muscle this quick.

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And if you do gain weight this fast, you're going to add a lot of sloppy body fat along with the muscle mass.  Therefore, unless you're Taylor Lautner's twin Twilight bro, I wouldn't recommend an aggressive bulking approach to try and get a ripped body like his.

From experience I can tell you that the extra body fat you gain from an all-out bulking phase (especially in the lower abs area) is tricky to burn off.  So if you're older than twenty, aren't already extremely lean and haven't been competing at a world class level in a physically and mentally challenging sport...you'll need to take a slightly different approach than Taylor Lautner did.

If you're higher than 10% body fat, you need to keep focusing on losing fat and getting lean and ripped first.  Once you're into the single digits and have a killer 6 pack, then you can transition into a workout routine to build muscle, where you increase calories just enough to consistently put on lean muscle.

So what was the exact workout Taylor Lautner used to add lots of muscle without losing his ripped 6 pack abs?  No one but Taylor and his celebrity trainer know for sure, but that's not important.

It's really pretty freakin' simple - if you're lean and need to bulk up, just increase total calories and protein intake slightly and focus on getting stronger, using compound weight training exercises.

But, if you're like most people and still need to lose a lot of fat to get ripped, you'll need to follow an advanced fat loss program until you look like Taylor Lautner did in his 'before' picture shown above (well, you don't have to be quite that skinny, but you do need to be shredded first...otherwise when you bulk up you're going to look soft as hell).

Becoming a ripped badass like Taylor Lautner of New Moon is all about strategy.  You have to have a plan and be reasonable about where you're at right now and what's the best workout strategy to get you buff AND lean in the shortest amount of time.

Your Coach,

Brad Campbell

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A Celebrity Workout Review For Mark Wahlberg...by Brad Campbell

Former New Kids on the Block member, solo rapper and Calvin Klein underwear model...and currently one hell of an actor...Mark Wahlberg (aka Marky Mark) is one of the first celebrities I remember being jealous of.  This guy had a shredded physique with an awesome set of 6 pack abs.

It's not hard to see how he landed that CK gig back in the dizzay.  And even at 38 years old today, he's managed to maintain that lean and athletic look for his various movie roles.

To achieve a body like Mark Wahlberg, you'll need to add slightly more muscle mass, as compared to the celebrities I normally review.  Now, I specialize in taking you from average to exceptional, by helping you quickly remove the ugly fat that covers up your muscles...but don't worry, I can hold my own when it comes to lean muscle building as well.

The beautiful thing is that Mark Wahlberg's workout is anything but complicated, which is why I wanted to do a quick review of the training routine he uses to stay so ripped.

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Overview of Mark Wahlberg's Workout:

--> His fitness kick started at a young age, when he and brother Donnie (also a NKOTB original member) began getting into trouble on the streets of Boston...after doing some time in prison, Mark started taking his aggression out on the weights, instead of other people's faces (who said boy band members were soft?).

--> According to Wahlberg, he exercises 5-6 days a week for about 30 mins per session.

--> He focuses entirely on weight training, hitting several different muscle groups each workout with an intense effort.

--> Marky Mark hates treadmills, exercise bikes and other cardio equipment...and claims that he does no cardio training whatsoever.

--> With certain upcoming movies, he may add role-specific drills to prepare for his character, but the weight training always remains the foundation for his muscular and sculpted physique.

--> Mark Wahlberg also says he does NO crunches or direct ab exercises...EVER.

--> Mark's diet is very strict and he avoids eating carbs after 6 pm.

What does Mark Wahlberg's workout program teach us?

--> Simple is better.  I'm a big believer in making workouts as simple and basic as possible.  I laugh when I see these terribly complicated workouts that claim to produce dramatic results...if you have to take pages of notes, a graphing calculator and a personal assistant to your workout session, just to make sure you're following the program exactly right...chances are you're not going to get results.

Why?  Because it's impossible to be focused and intense during a workout when you have to stop constantly and consult your notes.  You should be vibing to the gangsta rap music blasting through your iPod and getting ready to attack the next exercise...and that's it.  Any other unnecessary interruptions will have a negative impact on your workout intensity.

--> Weight training is da bomb.  If you had to pick just one form of exercise to lose fat, build muscle, tone up and get ripped...it should hands down be weight training.  Marky Mark realized this earlier on and hasn't looked back.  I mean, take a look at that guy's abs and then think about the fact that he doesn't do ANY cardio whatsoever.

That's because old school, steady-state cardio is much less effective at burning fat and almost entirely worthless when it comes to building muscle.  Always focus on strength training first, especially if you're trying to lose fat quickly.

--> Shorter is sweeter.  Wahlberg only works out for 30 mins per session, saying that intensity is the most important factor in changing your body.  Most of the advanced fat loss workouts I'll be giving you are 15 minutes or less...but the intensity required during these brief sessions will be like nothing else you've ever experienced before.  The result will be faster fat loss and more free time to listen to New Kids on the Block, or whatever else you're in to.

--> Ab training is worthless.  Most celebrity workouts start off with like 30 minutes of crunches, oblique twists and all sorts of crazy ab exercises that do nothing but waste your time and make you think you're getting one step closer to a ripped 6 pack.

Marky Mark's got my back on this one...an awesome washboard stomach is the result of total body weight training, a strict diet and achieving a super low body fat percentage that lets those babies show through.  When you get to about 6% body fat...if you don't like the way your abs look, or if you think your lower abs could use a little work to make them 'pop' more...then, and only then, should you even consider ab training.

--> Don't mess with boy bands.  Mark Wahlberg is proof that we shouldn't stereotype boy band members...some of these guys can be pretty bad ass, haha.

If you enjoyed my review of Mark Wahlberg's workout routine, check out some of the other celebrities that I wasn't so nice to:  Megan Fox Workout Plan, Brad Pitt Workout Plan, Jessica Alba Workout Plan and Nelly's Workout Plan.

Your Coach,

Brad Campbell

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After reviewing many other celebrity workout routines and being totally bummed by the generic, outdated and ridiculous excuses for workout plans they were using to get lean and sexy for the camera...I finally found one that is "advanced fat loss approved."

I'm talking about action movie bad ass, Jason Statham, who reportedly performed his own stunts and fight scenes in The Transporter, Crank, The Bank Job, War, Death Race and Snatch.  If you've seen any of those adrenaline-filled flicks, I'm sure you just gained massive respect for Jason Statham.

Okay, now that you know about those two killer body transformation resources, let's take a look at the Jason Statham workout and diet plan that helped him to lose 17 lbs of fat in just 6 weeks...

Jason Statham's Workout Routine:

--> You know it's an effective workout regimen when the actor himself uses words such as:  brutal, nauseating, nightmare and horrible to describe the training sessions...of course, all of these words were preceded by an f-bomb in the interview I was listening to.

--> Apparently, Statham trained with a former Navy Seal named Logan Hood, who concocted this comprehensive workout routine.  They hit it hard 6 days per week for about 35 minutes per session and rested on Sundays.

--> Statham religiously followed two main principles:  1) every workout was at least slightly different from the previous one and 2) everything was recorded in detail, including weights used, times for active and recovery periods, etc.

--> Each workout consisted of 3 primary stages that progressively increased in 'suckiness':

1) a 10-minute warm-up using the Concept 2 Rowing Machine, which is easy on the joints, raises core temperature and prepares all muscle groups for the upcoming work ahead.

2) next is 10-minutes of moderate intensity work that is always varied and may include:  medicine ball throws, kettlebell circuits, 'farmer walk' type of exercises (carrying heavy shit while walking, like sandbags or dumbbells), circuit weight training or heavy compound strength training lifts.

3) the last phase is interval training, which again varies slightly every workout, but would look something like this:  8 pull-ups, 20 medicine ball slams, 20 weighted step-ups, 20 hanging knee raises, 20 barbell squats and 20 burpees.  All 6 exercises are performed back-to-back without rest, until you complete each movement in the circuit.  Rest briefly and repeat for up to 5 circuits total.

My thoughts on Jason Statham's Workout:

Finally...I found a celebrity who followed a top notch workout routine to lose fat and get ripped.  I'm guessing his trainer was forced to give him a REAL workout, because he actually needed to lose 17 lbs of fat that had crept up on him...as opposed to most celebs, who are already lean and tone to begin with and therefore can get away with using half-ass workout programs to look great (assuming their diet is dialed in).

Jason's workout was super successful in sculpting his body because it was based around some outstanding fat loss principles.  For example, his workouts were kept short and intense (unlike the marathon sessions we saw with other celebrities, such as Megan Fox's Workout or LL Cool J's Workout) to maximize the post-workout fat burning effects.

Statham relied entirely on heavy, compound weight training, grueling circuits and intense intervals to pack on lean muscle mass and turn his body into a fat-melting machine.  These strategies are on point with my advanced fat loss tips I discussed in this post:  7 Ways to Torch Body Fat Faster.  Sweetness...now that we've found a celebrity workout worth following, let's check out his diet plan...

Jason Statham's Diet Plan:

--> Jason credits his rapid weight loss success mainly to his strict diet plan, which ended up being around 2,000 calories per day.

--> He avoided refined sugars, flour, breads, pastas and booze like they were incurable STD's =)

--> Just like with his workout routine, Statham recorded everything he put into his mouth.  This makes it literally impossible to screw it up...and if he wasn't losing enough fat, it'd be easy to figure out why.

--> He drank a boatload of water and consumed 6 small meals per day, focusing on the typical lean body foods, like egg whites, veggies, lean meats, whey protein shakes, raw nuts and fish.  Desert would often include fat free yogurt with mixed fruit added for flavor.

My thoughts on Jason Statham's Diet Plan:

Proven to be effective time and time again, the typical bodybuilder's diet is definitely the safe way to go when you're serious about losing weight and/or adding lean muscle.  Every single celeb I've reviewed so far has reported following these exact guidelines...so do you think it's a coincidence that they all look fantastic?  I think not.

Statham's diet plan is clearly going to be low enough in calories to create a caloric deficit, but high enough in protein to support muscle growth...this is a key step in building a lean and tone body.  Again, my only beef with this nutrition strategy is that it might be too consistent and a lil strict.

Most of us would slip up after eating this clean for too long because we don't have million dollar movie deals providing us with crazy motivation levels.  Also, there's a risk of entering starvation mode and slowing your fat loss progress, as the body becomes too accustomed to this lower caloric intake.

I suggest eating clean and sensible like Statham does for 5 days out of the week (here's an example:  Fat Loss Diet Plan) and then rewarding yourself and resetting your fat burning hormone and enzyme levels by taking one entire cheat day each week.  Follow this cheat day up with a fasting day to round out the week and put your metabolism into overdrive.

I hope you enjoyed this review of Jason Statham's diet and workout routine... you can definitely take away more from his style of training than you can from the other celebrities I've posted about.  Be sure to leave your thoughts in the comments section below.  See ya on the flip side...

Your Coach,

Brad Campbell

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