I bet you have seen a movie and thought, damn that dude/gal looks great! Hollywood movies have a way of presenting things that make it even better. But there is no denying that some actors get in really great shape for a certain movie role. How do they do it? Do they tell the truth in their interviews? What happens after the movies?
What actors say about getting in shape
I don’t actually encourage you to see the whole video, since is pretty much the same story for everyone. The point here is that actors and media have a drastic way of getting into shape, and that doesn’t have to be the path that everyone takes. Is this what they actually do tho? We don’t know for sure… actors lie all the time, its practically their job. They also do a lot of things right indirectly, when you are eating chicken and rice every meal you are getting a lot of protein in, that pretty much covers the 1 gram per pound of body weight standard, just a little less enjoyable that it could’ve been.
Should you follow their advice?
It depends, if you want to be a little miserable, the you can follow the mainstream advice and you will likely get some results. But if you want to make it as easy, efficient and enjoyable as possible the you will need at least some kind of knowledge about training and nutrition. This will make it a lot easier for you, you will also not fall in the scams of this industry and be able to know the difference between good coaches and people that only want to sell stuff in the internet. For you to get the best results possible you will need some knowledge.
How to achieve a celebrity transformation
With all of this, you may be wondering how you can achieve what actors can achieve in short periods of time. Well in this case the use of anabolic steroids will give you a lot faster results so you need at least twice the time that they claim to achieve a similar result. The other thing you need to keep in consideration are genetics and muscle memory. This is true for a lot of actors that already have a good base of muscle and they just return to working out seriously and their body responds really well due to the fact that they have muscle memory. Genetics will also play a big role in this, some people just respond really well to lifting weight and that may not be your case. You may need more time to achieve what celebrities can achieve in a certain period of time.
What you need to focus on with training
For training, you need to make sure you have a decent foundation of muscle mass, it depends on what look you are going for, the more muscular look will take longer. If you don’t have a good strength foundation, you need to build one. This means that you need to learn the movement patterns of the basic lifts like squats, bench press, rows, overhead press and even a type of dead lift or dead lift variation. Increasing the weight on you basic exercises will give you that foundation on muscle mass. If you already have a good foundation of muscle mass then you can increase the volume a little bit and still chase strength gains when you can. That type of training will give you a good Brad Pitt on Troy Look and the increased volume will aid in giving you that more bulky look if you are going for it. So basically a focus on gaining strength if you are kind of a newbie, and if you are a little more advanced, you will still increase weight when you can but you will focus on also doing more volume per body part to stimulate muscle hypertrophy.
What you need to focus on with nutrition
When it comes to looking like an actor, you need to have a decent body fat percentage. 15% body fat is the bare minimum to look somewhat like an actor with 10% body fat being ideal. Having a low body fat will make your muscles look bigger, specially under the right lightning and without a shirt. For sure being 20% body fat you will look bigger in clothes, but actors are normally required to do shirtless scenes, that requires them to have great muscular definition and to do that you will definitely need to have a low body fat percentage.
For you to get to around 10% body fat you will need to be in a caloric deficit (assuming you are not already lean) and you will need to train as directed with a focus on gaining strength or due to the nature of the caloric deficit AT LEAST maintaining your strength. You need to be in a 500 daily caloric deficit. This means that you will eat less than you are eating right now.
Check out this post if you don’t know how to calculate your calories: How to calculate your calories – The easiest method!
The movie star body is defined as the following; Having muscle mass and a low body fat. That’s it! Sounds simple but doing it may take you more time than you imagined, the good news is that once you achieved that physique you can easily maintain it with the proper training and nutrition. You also want to make sure that your training program is a good one, since this will allow you to build muscle in a balanced way all across your body. Make sure that you are tracking your progress and that you don’t miss days. A year or two from now, you will be grateful that you made the right choices and you will be proud of yourself.
If you have questions about training, nutrition or supplementation make sure to let me know in the comments. You can also search those questions in this blog and you will likely see a blog post about it. Until next time!