300 Workout

step1

Pull ups are designed to make you lift the weight of your own body. They are among the best of the strengthening exercises out there. Quite frequently people don’t get all that they could out of them because they don’t do them correctly. If correctly done pull-ups will give you a very good gain in upper body strength and definition.Many people think that pull-ups and chin-ups are the same exercise. There are some differences. A pull-up is you pulling your body up with your palms facing away from your body. This gives you less reliance on your bicep and makes the exercise more difficult to accomplish.

The chin-up on the other hand has our palms facing our body and lets you use more of the bicep muscle, making it easier to lift your body weight.

The right technique for both of them is to draw your body weight up slowly, using the muscles to lift your body, not jerking or jumping partway into the air and then pulling up. There are several other variations of pull-ups and chin-ups you can use that will make the workout easier or more difficult, including palms facing pull-ups, gripping without the thumb pull-ups, and what are known as kipping pull-ups. You're probably not going to be able to do ten chin-ups or pulls ups immediately. If you can’t, then you need to work your way up to it.

Once you are able to do about ten pull-ups, you may want to increase the level of difficulty, by adding some weights, such as wearing a weighted backpack while doing your pull-ups to help build upper body strength. If you don’t then you should stick with the 25 repetitions without weights.

Step2The deadlift builds your strength in your back and will teach you to straighten the lower back when lifting a heavier load, thus preventing injury. When you deadlift it is absolutely imperative that you keep that lower back straight up and down. This not only builds the muscle more adequately but prevents injury to you when you’re lifting upwards from the floor.

Dead-lifting has gained a reputation for promoting injury when in reality it isn’t the lift, it's the technique that causes the injury.

The correct technique to deadlift is to keep the back completely straight, no rounding.

In the beginning you may not be able to accomplish fifty dead lifts. Do what you can until you fail at it, and work up to the total of fifty deadlifts.

The deadlift will work your back, your legs, and your arms. Grip the bar tightly so that it does not roll away or out of your hands. Keeping your back straight, bring your hips forward, straighten your knees and stand. As you can tell, this will increase the upper legs and thighs quite a lot if you can execute it correctly. The hard grip on the bar also increases the strength of the forearm as well as the hand.

Make sure that you do keep your back straight and roll the hips forward somewhat to get maximum effect from the deadlift on the upper arms and the thighs.

Step3The fifty push-ups that are part of Twight's routine are designed to build arm and shoulder strength for you. In the beginning you may well not make the entire fifty. Do as many as you can, until failure and work your way up to the top number. The more you can do the better it will build for you.

Push-up is something everyone, both men and women should do simply to increase the health of your muscle tone in the back and shoulders. Lifting anything, even groceries can benefit from a push-up routine.

Your push-ups should look fluid and easy but they should have a technique that makes them a little more difficult to accomplish than they actually look. If they aren’t, then they are not building your strength at all.

The push-up will, like the pull-up, make you lift your entire body weight with your arms. The push-up if done correctly works out the chest wall, the shoulders, the triceps and the abdomen. To do a correct push-up, take the starting position for push-ups, and lock your elbows. Lower the body by bending the elbow until the chest is nearly on, but not touching the floor. Push down on the floor to elevate your body into the starting position.

Have your hands spread slightly and keep them out from the body a small amount, so that your balance is good. Tuck the elbows slightly and keep them at a 45 degree angle. Keep your body in a straight line that is tight from shoulders to feet, and tense the abdominal wall as if you were expecting a punch to the stomach. Keep your head above the chest. The chest should be the leader in the correct push up, with the head elevate above it, not dipping down to the ground. Never let your head lead your chest to the ground. The neck should be as straight as your back and legs are.

step4Box Jumps are what are known as plyometric exercises that are designed to help you build strength as well as increase your stamina and help you to build on your vertical jumping ability.

The technique is simple enough that it is deceptive and many people don't feel it will be challenging until they actually try it for themselves. The box jump increases muscle tone, builds and extends the muscles that are in the hamstring, the gluts and the quadriceps. It also builds your coordination and your agility as well as encourages balance.

Stand straight in front of the box or whatever else you may be using. Keep your feet and hips aligned well and your hands hanging loosely by your sides. Your head and neck should not be aimed downward or looking down.Bend your knees as well as your hips; keep the head and the back straight. Lower the body slightly into a jumping position. Swinging the arms jump up from the slight crouch bring your feet upwards sharply to gain the top of the box.

Your landing on the box should not be explosive but rather a more soft landing and the legs should take the brunt of the impact that takes place, land in control of your body. As soon as you land on the box stand up completely. Your dismount may be jumping back down, again, landing with control of your body, or stepping down backwards. Either one is acceptable but if you select the step-down, alternate your legs each time so that you are training and your strength building is evenly accomplished.

If you’re not able to accomplish the 24 inch box the first few times you attempt it, lower the level of the box and do a few less repetitions. Until you are able to come to the top of the 24 inch box you can use one which is lower and accomplish as many repetitions that you can. Once you’ve mastered the box jumps and would like to move along to something more difficult elevate the box that you use to 36 inches or even higher in order to increase the level of difficulty of the exercise.

If you really want to build balance and increase the muscle and jumping skills you can consider wearing weights once you’ve got the technique and the number up to par with the 24 inch box

Step5Today body builders and weight trainers know that the protein diets are the way to go. The higher protein diet has also become widely popular with those who aren’t working out simply because it works for them for weight loss. I hope you like this column.

Regardless of your goals there aren’t too many people out there who can’t benefit from eating a diet that is higher in protein and eating some high protein shakes and foods along the way.

Whether you want to gain weight, lose weight, gain muscle or simply get fit, a higher protein diet can help you to do that. Take a look at why a diet that is higher in protein can be so effective in helping you to meet your strength training or weight loss goals.

Regardless of what you may have been told, the body needs protein. Our bodies are set up to require them. They are the building materials that your muscles need to grow and get stronger. A diet that is higher in protein is the essential means to give your body what it needs aside from the exercise to build that muscle that you want. Clean lean protein is the way to go, not high fat and high carb diets, although some carbs do have their place in your diet. The simple truth is this. If you don't have enough protein in your diet, you will not gain muscle, Fact. The body is breaking down muscle when you train. To build it back up, you’re not going to be successful if you don't’ have some high protein intake

Rain Training Workout

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 that emulates athleticism and power, but without stacking on ridiculous amounts of bulky muscle mass. Rain has the Brad Pitt Fight Club bodygoing 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 inNinja 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 myTopFatLossTrainer readers.

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).

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.

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