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Have you ever wondered how Hollywood pip-squeaks transform into big-screen powerhouses in what appears to be a matter of months? If you’re a movie buff like me, you probably already know the secret of how Mark Wahlberg can transform his body in just about any type he wants to – whether it is skinny, or a boxer type. You probably also know how did Chris Hemsworth pack on 20 pounds of muscle to play Thor. Because I’m really such a movie lover as well as a dedicated bodybuilder, I studied the workouts these actors followed. I did not discover any breakthrough training protocol or super-fancy nutrition formula. Overall, I noticed more lessons that are applicable to the majority of us so here are some body building tips derive from the celebrities. Put something at stake - Actors are highly motivated because there is something in it for them -- a multimillion dollar movie deal works wonders. But if you are an ordinary person, being healthy or being a hotter guy for your girlfriend also works well. Men loves competition, use it and enter a transformation contest. If you win you get extra bragging rights. Set a deadline and announce it - I’ve always preached that goals without deadlines are dreams. So, set a deadline and announce it to people you don’t want to disappoint. Give yourself enough time - Actors typically have a generous 12 to 16 weeks to build muscle and burn fat. Over a course of 16 weeks, it’s not uncommon to burn at least 30 or more pounds of blubber to create the illusion of gaining 20 or more pounds of muscle if everything is done effectively. Think year long training. Give yourself enough time to transform. Drop the get-rich-quick fitness mentality. Target Your Ideal Body Percentage - Why is it so important to focus on the illusion muscles? Consider a fitness model show. Do you ever wonder why professional fitness models look so big on stage (or on covers) but when they stand beside you they resemble a rather average-looking individual? It’s because most male fitness models have 31- to 32-inch waists (and weigh between 170 to 190 pounds) that create the illusion of broad shoulders. When competing at the 2011 WBFF World Championships, I couldn’t compete with the top competitors because I have a 34-inch waist, making it harder for my shoulders to jump at you. In short, if I was casting for the next Hollywood action hero, I would cast an individual with a tiny waist. Our superheroes are lean enough -- I say "enough" because none of them are boasting body fat percentages (like 4% to 5%) that could grace a stage. Going much lower than 10% can lead to muscle loss, drop in performance and a gaunt look. My definition of lean is 10% body fat. At 6% to 9%, you’re ripped. At 5% or less, you’re shredded. So why 10% and not 13%? And last but not the least among our body building tips from celebrities, is that they know exactly what they want and what the end outcome would look like. Whether it be a gladiator, boxer, superhero, or tough guy. They have a crystal-clear vision of how they must look, feel and perform, and their training is dedicated to that goal. They avoid shortcuts and compromising. If you follow all the body building tips we mention above then you are probably going to have that body you always dream off.
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