Celebrity Workout: Daniel Craig
By Herve J. Duchemin Source: AskMen
Fitness Specialist
Look like Daniel Craig in Casino Royale
In Casino Royale, Daniel Craig boasts a body that is worthy of Bond
status. If you want to sport a rock-hard physique similar to Craig’s,
follow the steps in this article and you’ll be there before you can say
“Bond.”
Diet
The first thing you must take into consideration is the food you put into
your body. There is truth to the saying “you are what you eat,” and
Daniel Craig is no exception. He definitely didn’t get into that shape by
eating chips, candy and fast food, so you should seek to eliminate those
foods from your diet. Whether you need to gain muscle to reach his size
or lose fat to achieve his level of leanness, you should be consuming
between five and eight meals a day -- no exceptions. If you starve
yourself, your metabolism will shut down, which means that if you are
smaller, your body won’t grow, and if you are overweight, your body will
hold onto fat.
What to eat
The next time you go to the supermarket, stock up on whole foods -- like
lean meats, rice, vegetables, and whole-grain bread -- and stay away
from fried food, candy, soda, chips, alcohol, enriched flour, refined
sugar, and excessive amounts of preservatives and sodium. These
foods have a much lower nutritional value and are likely to either make
you fat or cause you to retain excess water -- or both.
A balanced meal is made up of protein, carbohydrates and healthy fats.
Your protein should come from a serving of either chicken, turkey, fish
or egg whites. Get your carbohydrates from rice, oats, yams or sweet
potatoes, whole-grain breads, and fruits and vegetables. Your fats will
come from healthy oils (canola, olive or flaxseed), nuts and avocado.
Keeping each meal balanced will ensure that you have the proper
nutrients to both fuel you through your workouts and keep your
metabolism functioning optimally. Feel free to consume low-fat dairy
products a few times a day. Craig was big, but not as lean as a fitness
model, so you can have moderate portions of healthy pasta and whole-
grain bread, which are great bulking foods.
How much protein and carbs you need:
To maintain Craig’s size, you should consume about one gram of protein
per pound of body weight and two grams to three grams of complex
carbs per pound of bodyweight. Drink water all day to flush your organs
of excess protein and toxins, as well as to drop excess water weight
and stay hydrated. It would also be wise to take a multvitamin, as
drinking water rids your body of important minerals.
Doing all this should give you plenty of energy and ensure that your
body isn’t overloaded with excess glycogen that would get turned into
fat. Also, try to consume your carbohydrates with your first four meals
and avoid them late at night so your body can burn more fat while you
sleep. For late-night meals, healthy fats should take the place of
carbohydrates; they will give your body more calories and energy, as
they have five more calories per gram than protein or carbs.
The Workout
As Craig was quite “built” in Casino Royale, cardio should be kept to a
minimum (two days to three days per week) and heavy weight training
should be the focus of the workout plan, particularly in the upper body.
While pushing yourself at the gym is important, it is also imperative that
you focus on rest and recuperation; if you aren’t getting enough sleep,
chances are that your gains will suffer.
For each exercise, perform 3 to 5 sets of 8 to 12 reps. Feel free to throw
in extra sets to your particular liking.
Day 1: Upper Body
Chest
Incline dumbbell press:
Sit down on an incline bench with the dumbbells resting on your lower
thighs. Kick the weights to your shoulders and lean back. Position the
dumbbells to the sides of your upper chest with your elbows under the
dumbbells. Press the dumbbells up with your elbows to the sides until
your arms are extended. Lower the weights to the sides of your upper
chest. Repeat.
Flat barbell bench press:
Lie supine on the bench. Dismount the barbell from the rack using a
wide oblique overhand grip. Lower the weight to your upper chest.
Press the bar until your arms are extended. Repeat.
Pec dec flye:
Sit on the machine with your back on the pad. If available, push the foot
lever until the arm pads move forward. Place your forearms on the pads
and position your upper arms parallel to one another. Release the foot
lever. Push the levers together. Return until the chest muscles are
stretched. Repeat.
Shoulders
Dumbbell lateral raise:
Grasp the dumbbells in front of your thighs. Bend over at the hips
slightly with your knees bent. With your elbows slightly bent, raise your
upper arms in front of you until your elbows and wrists are at shoulder
height. Lower and repeat.
Reverse pec dec flye:
Lower the seat slightly and sit facing the machine. Adjust and grab the
handles, then contract your rear deltoids and shoulder blades to bring
the weight back. Once you have squeezed your shoulder blades
together, return the handles to their initial position without letting the
weights rest. Repeat.
Day 2: Biceps/Triceps
Biceps
Barbell bicep curl:
Grasp the bar with a shoulder-width underhand grip. With your elbows
at your sides, bend your elbows and raise the bar until your forearms
are vertical. Lower until your arms are fully extended. Repeat.
Dumbbell hammer curl:
Hold a dumbbell in each hand with palms facing in and arms straight.
With your elbows at your sides, raise one dumbbell and rotate your
forearm until it is vertical and your palm faces your shoulder. Lower to
the original position and repeat with the opposite arm.
Triceps
Lying tricep extension (skullcrushers):
Lie on a bench with a narrow overhand grip on a barbell. Position the
barbell over your forehead with your arms extended. Lower the bar by
bending your elbows. As the bar approaches your head, move your
elbows backward slightly -- just enough to allow the bar to clear your
head. Extend your arms. As you bring the bar back and it clears your
head, put your elbows back in their initial position and extend your arms
over your forehead. Repeat.
Dumbbell tricep kickback:
Kneel over the bench with one arm supporting your body. Grasp a
dumbbell. Position your upper arm parallel to the floor. Extend your arm
until it is straight. Return and repeat. Continue with the opposite arm.
Rope tricep pulldown:
Face the high pulley and grasp the rope at the bottom. Place your
elbows at your sides. Extend your arms downward. Release until your
forearms are close to your upper arms (with your hands no higher than
your chest). Repeat.
Day 3: Legs/Glutes/Abs
Dumbbell lunge:
Stand with a dumbbell in each hand, palms facing in. Lunge forward with
one leg. Land on your heel, then your forefoot. Lower your body by
flexing the knee and hip of your front leg until the knee of your rear leg
is almost in contact with floor. Return to the standing position by
forcibly extending the hip and knee of the front leg. Repeat with the
opposite leg.
Leg extension:
Sit on the apparatus with your back against the padded back support.
Place the front of your lower legs under the padded lever. Position your
knee articulations at the same axis as the lever fulcrum. Grasp the
handles on the sides for support. Move the lever forward by extending
your knees until your legs are straight. Return the lever to the original
position by bending your knees. Repeat.
Prone hamstring curl:
Facing the bench, stand between the bench and the lever pads. Lie
prone on the bench with your knees just beyond the edge of it and your
lower legs under the lever pads. Grasp the handles. Raise the lever
pads to the back of your thighs by flexing your knees. Lower the lever
pads until your legs are straight. Repeat.
Standing cable glute pull superset with abductor machine:
Attach an ankle cuff to the low pulley. Attach the cuff to one ankle, grasp
the ballet bar with both hands and step far back with your unattached
foot. Keep your elbows straight to support your body. Keeping your leg
straight, lift your cuffed foot off the floor until your leg is at a 45-degree
angle with the floor. Repeat. Continue with the opposite leg.
Standing calf raise/seated calf raise:
Place your shoulders under the padded lever. Position your toes and
the balls of your feet on the calf block with the arches and heels
extending off. Grasp the handles or the sides of the padded lever.
Raise your heels by extending your ankles as high as possible. Then,
lower your heels by bending your ankles until your calves are stretched.
Repeat.
Hanging leg raises/oblique cable twist superset:
Grasp and hang from the high bar. Raise your legs by flexing your hips
and knees until your thighs are a little higher than parallel to the floor.
Return until your hips and knees are extended. Repeat.
Standing cable oblique twist:
Get on the cable crossover machine. With your arms straight, hold the
handle in front of your chest. While looking straight ahead, contract
your abdominals and slowly turn your torso to the right, making sure to
not pull with your arms, but to feel the work in your obliques. Release
and repeat on the opposite side.
Get in 007 Shape
If you follow these steps, you should achieve a size and muscular shape
similar to Daniel Craig’s in Casino Royale. Each and every repetition
should be carried out with extreme focus and dedication toward the end
result; make sure you squeeze and contract the muscle you are working
during each repetition. True development will only come from isolation,
and not simply from “pushing the weight up” without regard to form and
mental focus.
By Herve J. Duchemin Source: AskMen
Fitness Specialist
Look like Daniel Craig in Casino Royale
In Casino Royale, Daniel Craig boasts a body that is worthy of Bond
status. If you want to sport a rock-hard physique similar to Craig’s,
follow the steps in this article and you’ll be there before you can say
“Bond.”
Diet
The first thing you must take into consideration is the food you put into
your body. There is truth to the saying “you are what you eat,” and
Daniel Craig is no exception. He definitely didn’t get into that shape by
eating chips, candy and fast food, so you should seek to eliminate those
foods from your diet. Whether you need to gain muscle to reach his size
or lose fat to achieve his level of leanness, you should be consuming
between five and eight meals a day -- no exceptions. If you starve
yourself, your metabolism will shut down, which means that if you are
smaller, your body won’t grow, and if you are overweight, your body will
hold onto fat.
What to eat
The next time you go to the supermarket, stock up on whole foods -- like
lean meats, rice, vegetables, and whole-grain bread -- and stay away
from fried food, candy, soda, chips, alcohol, enriched flour, refined
sugar, and excessive amounts of preservatives and sodium. These
foods have a much lower nutritional value and are likely to either make
you fat or cause you to retain excess water -- or both.
A balanced meal is made up of protein, carbohydrates and healthy fats.
Your protein should come from a serving of either chicken, turkey, fish
or egg whites. Get your carbohydrates from rice, oats, yams or sweet
potatoes, whole-grain breads, and fruits and vegetables. Your fats will
come from healthy oils (canola, olive or flaxseed), nuts and avocado.
Keeping each meal balanced will ensure that you have the proper
nutrients to both fuel you through your workouts and keep your
metabolism functioning optimally. Feel free to consume low-fat dairy
products a few times a day. Craig was big, but not as lean as a fitness
model, so you can have moderate portions of healthy pasta and whole-
grain bread, which are great bulking foods.
How much protein and carbs you need:
To maintain Craig’s size, you should consume about one gram of protein
per pound of body weight and two grams to three grams of complex
carbs per pound of bodyweight. Drink water all day to flush your organs
of excess protein and toxins, as well as to drop excess water weight
and stay hydrated. It would also be wise to take a multvitamin, as
drinking water rids your body of important minerals.
Doing all this should give you plenty of energy and ensure that your
body isn’t overloaded with excess glycogen that would get turned into
fat. Also, try to consume your carbohydrates with your first four meals
and avoid them late at night so your body can burn more fat while you
sleep. For late-night meals, healthy fats should take the place of
carbohydrates; they will give your body more calories and energy, as
they have five more calories per gram than protein or carbs.
The Workout
As Craig was quite “built” in Casino Royale, cardio should be kept to a
minimum (two days to three days per week) and heavy weight training
should be the focus of the workout plan, particularly in the upper body.
While pushing yourself at the gym is important, it is also imperative that
you focus on rest and recuperation; if you aren’t getting enough sleep,
chances are that your gains will suffer.
For each exercise, perform 3 to 5 sets of 8 to 12 reps. Feel free to throw
in extra sets to your particular liking.
Day 1: Upper Body
Chest
Incline dumbbell press:
Sit down on an incline bench with the dumbbells resting on your lower
thighs. Kick the weights to your shoulders and lean back. Position the
dumbbells to the sides of your upper chest with your elbows under the
dumbbells. Press the dumbbells up with your elbows to the sides until
your arms are extended. Lower the weights to the sides of your upper
chest. Repeat.
Flat barbell bench press:
Lie supine on the bench. Dismount the barbell from the rack using a
wide oblique overhand grip. Lower the weight to your upper chest.
Press the bar until your arms are extended. Repeat.
Pec dec flye:
Sit on the machine with your back on the pad. If available, push the foot
lever until the arm pads move forward. Place your forearms on the pads
and position your upper arms parallel to one another. Release the foot
lever. Push the levers together. Return until the chest muscles are
stretched. Repeat.
Shoulders
Dumbbell lateral raise:
Grasp the dumbbells in front of your thighs. Bend over at the hips
slightly with your knees bent. With your elbows slightly bent, raise your
upper arms in front of you until your elbows and wrists are at shoulder
height. Lower and repeat.
Reverse pec dec flye:
Lower the seat slightly and sit facing the machine. Adjust and grab the
handles, then contract your rear deltoids and shoulder blades to bring
the weight back. Once you have squeezed your shoulder blades
together, return the handles to their initial position without letting the
weights rest. Repeat.
Day 2: Biceps/Triceps
Biceps
Barbell bicep curl:
Grasp the bar with a shoulder-width underhand grip. With your elbows
at your sides, bend your elbows and raise the bar until your forearms
are vertical. Lower until your arms are fully extended. Repeat.
Dumbbell hammer curl:
Hold a dumbbell in each hand with palms facing in and arms straight.
With your elbows at your sides, raise one dumbbell and rotate your
forearm until it is vertical and your palm faces your shoulder. Lower to
the original position and repeat with the opposite arm.
Triceps
Lying tricep extension (skullcrushers):
Lie on a bench with a narrow overhand grip on a barbell. Position the
barbell over your forehead with your arms extended. Lower the bar by
bending your elbows. As the bar approaches your head, move your
elbows backward slightly -- just enough to allow the bar to clear your
head. Extend your arms. As you bring the bar back and it clears your
head, put your elbows back in their initial position and extend your arms
over your forehead. Repeat.
Dumbbell tricep kickback:
Kneel over the bench with one arm supporting your body. Grasp a
dumbbell. Position your upper arm parallel to the floor. Extend your arm
until it is straight. Return and repeat. Continue with the opposite arm.
Rope tricep pulldown:
Face the high pulley and grasp the rope at the bottom. Place your
elbows at your sides. Extend your arms downward. Release until your
forearms are close to your upper arms (with your hands no higher than
your chest). Repeat.
Day 3: Legs/Glutes/Abs
Dumbbell lunge:
Stand with a dumbbell in each hand, palms facing in. Lunge forward with
one leg. Land on your heel, then your forefoot. Lower your body by
flexing the knee and hip of your front leg until the knee of your rear leg
is almost in contact with floor. Return to the standing position by
forcibly extending the hip and knee of the front leg. Repeat with the
opposite leg.
Leg extension:
Sit on the apparatus with your back against the padded back support.
Place the front of your lower legs under the padded lever. Position your
knee articulations at the same axis as the lever fulcrum. Grasp the
handles on the sides for support. Move the lever forward by extending
your knees until your legs are straight. Return the lever to the original
position by bending your knees. Repeat.
Prone hamstring curl:
Facing the bench, stand between the bench and the lever pads. Lie
prone on the bench with your knees just beyond the edge of it and your
lower legs under the lever pads. Grasp the handles. Raise the lever
pads to the back of your thighs by flexing your knees. Lower the lever
pads until your legs are straight. Repeat.
Standing cable glute pull superset with abductor machine:
Attach an ankle cuff to the low pulley. Attach the cuff to one ankle, grasp
the ballet bar with both hands and step far back with your unattached
foot. Keep your elbows straight to support your body. Keeping your leg
straight, lift your cuffed foot off the floor until your leg is at a 45-degree
angle with the floor. Repeat. Continue with the opposite leg.
Standing calf raise/seated calf raise:
Place your shoulders under the padded lever. Position your toes and
the balls of your feet on the calf block with the arches and heels
extending off. Grasp the handles or the sides of the padded lever.
Raise your heels by extending your ankles as high as possible. Then,
lower your heels by bending your ankles until your calves are stretched.
Repeat.
Hanging leg raises/oblique cable twist superset:
Grasp and hang from the high bar. Raise your legs by flexing your hips
and knees until your thighs are a little higher than parallel to the floor.
Return until your hips and knees are extended. Repeat.
Standing cable oblique twist:
Get on the cable crossover machine. With your arms straight, hold the
handle in front of your chest. While looking straight ahead, contract
your abdominals and slowly turn your torso to the right, making sure to
not pull with your arms, but to feel the work in your obliques. Release
and repeat on the opposite side.
Get in 007 Shape
If you follow these steps, you should achieve a size and muscular shape
similar to Daniel Craig’s in Casino Royale. Each and every repetition
should be carried out with extreme focus and dedication toward the end
result; make sure you squeeze and contract the muscle you are working
during each repetition. True development will only come from isolation,
and not simply from “pushing the weight up” without regard to form and
mental focus.
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