Everyone remembers Paul Walker and Jessica Alba in Into The Blue. While the movie itself sucked, everyone will remember it for Jessica Alba’s and Paul Walker’s extensive swimsuit scenes. After the movie came out, millions of people began searching for ways to get bodies like theirs.

To get into such great shape, Paul did a combination of weight training, bodyweight exercises, and traditional cardio to scuplt his lean and mean physique.

His workout routine

Here is Paul’s workout routine:

Monday

• Bench press – 3 sets x 10 reps
• Incline press – 3 sets x 12 reps
• Dumbbell flyes – 3 sets x 15 reps
• Shoulder dumbbell press – 3 sets x 10 reps
• Push ups – 3 sets till faliure
• Tricep push down – 3 sets x 10 reps

Wednesday

• Leg press – 3 sets x 10 reps
• Lunges – 3 x 12 reps per leg
• Jumping squats – 3 x 20 reps
• Romanian deadlift – 3 x 5 reps
• Standing calf raise – 3 x 15 reps
• Seated calf raise – 3 x 15 reps

Friday

• High pull – 3 sets x 5 reps
• Chin ups – 3 sets x failure
• Dumbbell swings – 3 sets x 25 reps per arm
• Dumbbell snatch – 3 sets x 12 reps per arm
• 30 minutes of cardio moderately paced cardio

Paul’s workout is definitely intense but if you follow the plan above, you will definitely get results. Follow this workout to the next 12 weeks, and you’ll definitely see results. Also make sure you rest on the other days of the weeks since excessive training will lead to overtraining.

What was his diet plan?

For his diet, Paul ate a mostly paleo diet, meaning he ate a diet that consisted mainly of veggies, nuts, and meats – pretty much anything our hunter-gatherer ancestors could get their meaty hands on.

This diet allows you to eat large amounts of food because all the food that you are eating is “healthy.” It gives your body the energy it needs to get through the workouts and it also allows you to burn fat easily as well.

As for supplements, I would honestly just try to stick with the bare basics. This means a high quality protein powder, some fish oil, and possibly a high quality multivitamin to cover any potential vitamin or mineral deficiencies in the body. But you should definitely stay away from those expensive supplements that have a lot of “filler” ingredients since those are typically useless.

If you want a complete workout routine to build a lean Hollywood body, then be sure to check out Visual Impact Muscle Building to learn the secrets of Hollywood’s most coveted bodies.

Drop a comment below if you have any questions on Paul Walker’s workout routine.

1) Damn, that’s A LOT of blood

2) Damn, Rain is ridiculously ripped

As you can tell, Rain isn’t super muscular, but he is REALLY REALLY ripped. Almost “Bruce Lee” ripped, and last time I checked, a lot of people love Bruce Lee. I would say Rain’s body fat was hovering around 5-6% for his role in Ninja Assassin.

Rain workout

The Rain workout incorporated a huge variety of exercises. It incorporated kettlebell exercises, bodyweight exercises, and some traditional weight lifting exercises as well.

One of the best workouts to help you build a body like Rain is from Craig Ballantyne of Turbulence Training. He has a free workout in the video below showcasing a super intense bodyweight circuit.

I recommend doing this workout 3x per week on alternating days.

But what about weights? I know my decision to not include any weight lifting is a little bit controversial, but I believe that if your bodyweight circuit is intense enough, then you don’t even need to do any sort of weight lifting.

It can definitely help, but it’s not 100% necessary to build a lean and ripped physique. In fact, Rain’s workout routine was built on a lot of bodyweight movements such as burpees and jumping squats.

How he ate

To get this type of body, Rain also watched his diet like a crazy hawk. His diet was abnormally strict, designed to shed the maximum amount of fat and keep his metabolism revving at full speed.

He stated in an interview that he would eat nothing but brown rice, boiled chicken breast, and salmon for weeks at a time. This is an extreme form of dieting that definitely works but it is a but too restrictive in my opinion.

Also, please realize that in order to get a ripped six pack like Rain, you have to eat a lot less food. A good weight loss rate is about 1 pound/per week. To lose weight at this rate you would have to eat at a 500 calorie deficit. A simple way to calculate this is to multiply your bodyweight in pounds times 10-12. This will give you a good starting point for your daily calorie intake, and you can make adjustments from that point on.

Get the body of a ninja

As you can tell, Rain got in incredbile shape for Ninja Assassin. His muscle tone and density are truly an incredible thing to see.

He is a prime example of how hard work and dedication can pay off. If you’re interested in more fat burning workouts, I recommend the complete Turbulence Training system. I think my friend Craig set the price to 50% off the system only for a limited time, so that’s pretty cool.

Let me know if you have any questions about the Rain workout below.

Wow, what a hot mom.

Kourtney Kardashian was 140 pounds when she was pregnant, and now she’s back in shape at 95 pounds. How did she do it?

Well… how do you think? With a combination of healthy eating and rigorous exercise, Kourtney was able to get her pre-baby body back in no time.

And unlike many celebrities who go on crash diets and starve themselves, Kourtney was able to create a realistic diet and workout system to help her lose the baby fat quickly and safely.

Read on to learn about the Kourtney Kardashian diet and workout routine.

Kourtney Kardashian Diet

After having Mason, Kourtney had the challenge of losing all the baby weight and getting back her pre-baby body. And like any nutritionist would say, dieting is more important than anything else.

Here are some of Kourtney Kardahsian’s top diet tips to lose weight:

1) Never ever go hungry

According to Life and Style magazine, Kourtney ate 5-6 meals per day every 2-3 hours. Eating small meals throughout the day is a very popular celebrity diet tactic since eating in this manner curbs hunger and boosts your metabolism.

“Don’t ever let yourself get to a point when you’re really hungry”

- Kourtney Kardashian

Once you let yourself become too hungry, you’ll be more susceptible to overeating later on in the day.

2) Take it slow

When going on a diet, the best thing to do is to slowly reduce the amount of food you eat. So if you’re used to drinking a sugar and cream filled latte every day, you should slowly transition to lower calorie drinks such as a black coffee with low-fat milk and Stevia (an all natural zero-calorie sweetener).

3) Don’t be boring

A big part of Kourtney Kardashian’s diet was that she tried to keep things fresh and varied. Kourtney liked to eat a bunch of fresh fruits and vegetables such as strawberries and carrots with hummus.

For more healthy and delicious recipes, check out these 10 free tasty fat burning recipes.

4) It’s okay to eat a little junk

Unlike the other Kardashians, Kourtney tries to keep her food choices as healthy as possible. She rarely eats junk food, but still allows room for a little treat every day.

According to OK! magazine, one of her daily meal plans might look something like this:

• Breakfast – Oatmeal with honey
• Snack – Greek yogurt
• Lunch – Salad with grapefruit and shredded chicken, iced green tea
• Snack – Quicktrim Fast Shake
• Dinner- Scrambled eggs and wholewheat lavash bread
• Dessert – A gingerbread cookie

As you can see, Kourtney ate a wide variety of foods, and hey, she got to eat a cookie too! The secret to successful dieting is eating healthty 90% of the time while still indulging in your favorite foods in smaller amounts.

Kourtney Kardashian workout

While the Kourtney Kardashian diet was super healthy and effective to help Kourtney lose weight, it was only half of the battle.

In order to shape and tone her body, Kourtney followed a workout routine combining cardio and weight lifting.

A sample weight lifting routine might look something like this:

This is a 3 day per week workout. Remember to rest one day in between each workout.

Monday

• Flat dumbbell chest press – 2 sets x 8 reps
• Cable crossover – 2 sets x 8 reps
• Push ups – 2 sets x 10 reps
•  Dumbbell tricep extension – 2 sets x 10-12 reps
• 30 minutes low intensity cardio

Wednesday

• Barbell  squats – 2 sets x 10 reps
• Seated leg extension – 2 sets x 10
• 1 legged deadlift – 2 sets x 8 reps per leg
• Stability ball rollout – 2 sets x 8 reps
• 2 sets plank – hold 60 seconds

Friday

• Close grip cable row – 2 sets x 8 reps
• 1 arm dumbbell row  - 2 sets x 8 reps
• Chin ups/assisted chin ups – 2 sets x 10 reps
• Alternating dumbbell curl – 2 sets x 10 reps per arm
• 30 minutes low intensity cardio

Note: The above workout routine is based on Visual Impact For Women, the #1 workout program to help you get a slim and feminine looking physique.

It’s not impossible to lose weight after pregnancy

If the Kourtney Kardashian diet and workout has proved anything, it’s that losing weight and getting a sexy body even after having a child is not impossible.

So many women these day think that it’s impossible to have a slim and sexy body after pregnancy and that’s simply not true. All women who are overweight after giving birth are simply not trying hard enough.

In order to get back into your pre-baby shape, you have to follow a smart and realistic diet along with a well constructed workout program like the one I listed above.

What are your thoughts on the Kourtney Kardashian diet and workout? Drop a comment below and let me know.

That’s all I can really say after seeing the Jonah Hill weight loss transformation, and you’re probably saying the same thing as well.

In my mind, Jonah Hill was always positioned as the funny fat guy. He’s the type of actor that you can never take too seriously because of his weight, but now all that has changed.

Before and after - what a crazy transformation

Jonah Hill’s weight loss transformation – his diet

According to ABC news, Jonah Hill’s successful weight loss was primarily due to his clean diet.

“It was just mostly diet,” said Hill. “I wish there was some crazy thing that I did, like a pill or a genie or something, but it was, unfortunately, I went to see a nutritionist, and he told me what to eat to change my habits and stuff… I found that Japanese food was very helpful to me.”

Apparently, Jonah ate a lot of sushi to lose weight and that was one of the primary success factors for his weight loss.

Is sushi good for losing weight?

Let’s take a look at sushi.

In it’s simplest sense, sushi is simply raw fish (such as salmon or tuna) on top of sushi rice whcih is typically made with sugar and vinegar.

However, sushi can get as complex as you want to make it, ranging from things like California rolls to crazy rolls filled with cream based sauces and deep fried seafood.

But in most cases, sushi is pretty healthy as long as you stick to the basics.

Healthy sushi choices include:

• California rolls (seaweed outside)
• Nigiri sushi (sushi rice with fish on top like pictured above)
• Veggie rolls

More unhealthy sushi choices include:

• Tempura rolls
• Soft shell crab rolls
• Spicy tuna rolls
• Anything with mayo/cream based sauces

Also, you have to keep in mind that the size of your sushi will dictate its calories. So the bigger the sushi, the more calories it’ll have.

A sample Jonah Hill weight loss diet (1700-1800 calories)

For his height and weight, I’m guessing Jonah Hill ate between 1700-1800 calories. Here’s a sample diet of what Jonah Hill’s diet may of looked like:

Breakfast

• 5 whole eggs scrambled with 1 tablespooon olive oil
• 1 medium apple
• 1 cup coffee

Lunch

• 8 medium California rolls with low sodium soy sauce
• 1 small bowl miso soup
• Water or tea

Snack

• A medium orange
• 1 scoop protein powder with water

Dinner

• 8 ounce grilled strip steak
• Side of  steamed veggies (broccoli, cabbage, cauliflower) or a side salad
• Water or tea

Jonah Hill didn’t really reveal his exact workout routine to the public, but if someone were to lose as much weight as he did, they would have most likely done a program that included both a weight lifting and cardio component.

Also, even though it wasn’t his goal, it didn’t seem like Jonah Hill gained any muscle mass.

Here are some other workout routine I’ve written in the past to help you lose weight:

Ryan Kwanten workout (bodyweight only) – Ryan Kwanten is the really lean and toned guy from True Blood. In real life, he uses mainly bodyweight-type workouts to stay in shape

Sean Faris (weight lifting) – Sean Faris, best known from the movie Never Back Down has a very lean and defined physique. You can use this workout when dieting.

What motivated Jonah Hill to lose weight?

I probably don’t need to tell you this, but a lack of motivation is one of the main reasons that so many people fail at weight loss. So how did Jonah Hill motivate himself to lose weight?

Well… it all came down to his career and his life as an actor.

Jonah said:

‘I’m almost 30 years old — I’m not a foul-mouthed seventeen-year-old kid who’s trying to get laid or whatever.

‘I’m an adult man who takes his work really seriously.’

Now that’s what I call motivation. Jonah wanted to enhance his career as an actor and wanted to become the leading man instead of the funny fat guy.

If you ever want to successfully lose weight, then you need to find something incredibly powerful to push you towards you goals. And in Jonah’s case, he realized that the only way to move forward in his career as a professional was to lose weight.

What do you think about the Jonah Hill weight loss transformation? Drop a comment below and let me know.

P.S. I almost forgot, but if you want more info on how to lose fat in a super safe and effecctive manner, then check out this free video presentation by nutritionist Mike Geary.

Channing Tatum is killing it this year. He already appeared in the popular chick flick The Vow, and he’s set to star in the upcoming 21 Jump Street remake along with the super anticipated G.I. Joe: Retaliation.

If I had to describe Channing Tatum’s body in 2 words, they would be lean and toned.

Channing doesn’t have a lot of muscle mass

I’m sure many you guys have noticed that Channing Tatum actually doesn’t have a lot of muscle mass. In fact, Channing is probably one of the least muscular celebrities out there. When put next to guys like Dwayne Johnson or even Joe Manganiello, Channing is tiny.

But what Channing lacks in muscularity, he makes up for in leanness.

Don’t be big and bulky

There’s a reason that women absolutely love Channing Tatum and that’s besides the fact that the man has a near perfect facial structure.

Women like Channing Tatum’s body because he is lean and not too bulky. This may come to a surprise to you, but women do not like it when you’re more fat than muscular.

Too many guys these day try to “bulk up” as a way to get a better body, but in reality, bulking up is the worst thing you can. When you bulk up, you’re eating a bunch of calories and you’re just putting on fat.

I mean, be honest with yourself, when has bulking actually resulted in pure muscle gains. Most guys who bulk just get fat and they rationalize their fatness by saying that they’re bulking.

A Sample Channing Tatum workout

Here’s a sample Channing Tataum workout to help you get lean and toned. The workout below is done 4 times per week on alternating days.

So for example, you could do the workout on Mon/Wed/Fri/Sun.

Day 1  (Chest/Triceps)

• Barbell bench press – 3 x 6 reps
• Incline bench press – 3 x 8 reps
• Cables flyes – 2 x 13 reps
• Rope pushdown – 3 x 10 reps
• Skull crushers – 3 x 10 reps
• Tricep kickbacks – 2 x 15 reps

Day 2 (Lower body)

• Dumbbell lunges – 2 x 8 reps per leg
• Dumbbell reverse lunges – 2 x 8 reps per leg
• Stiff legged deadlift – 3 x 10 reps
• Run on treadmill for 15 minutes

Day 3 (Back/Biceps)

• Cable row – 3 x 6 reps
• Chin ups – 3 x 8 reps
• T-bar row- 2 x 13 reps
• EZ bar curl- 3 x 10 reps
• Hammer curl – 3 x 10 reps per arm
• Reverse barbell curls – 2 x 15 reps

Day 4 (Shoulders/traps)

• Seated dumbbell press – 3 x 6 reps
• Upright row – 3 x 8 reps
• Shrugs – 2 x 13 reps
• Dumbbell side lateral raise- 2 x 10 reps per arm
• Dumbbell front lateral raise - 2 x 10 reps per arm

How you should eat

If you follow the Channing Tatum workout above then you need to watch your diet as well. The most important to do is to make sure you’re not constantly eat in a caloric surplus.

Please please please!!!

Bulking as a way to build muscle just isn’t worth it. Trust me, you’re just going to gain more fat than muscle. The best thing to do is to push hard in the gym and to just eat at your maintenance level every day which you can calculate by multiplying your bodyweight in pounds by 15 kcals.

A long term plan – Visual Impact Muscle Building

One of the best workout programs to help you build a lean Hollywood body like Channing Tatum is called Visual Impact Muscle Building.

It’s the only program specifically designed to build that “non-bulky” physique that women love.

Let me know if you have any questions about the Channing Tatum workout in the comments below.

Unlike other models such as Alesssandra Ambrosio, Miranda Kerr, and Marisa Miller, Adriana Lima’s fitness habits were a bit more… extreme.

Before the Victoria’s Secret fashion show, Adriana considerably decreased her calorie intake and increased her workout frequency in order to shed the maximum amount of weight to look as good as humanly possible.

The Adriana Lima diet – liquids only

According to eonline:

The supermodel and hot mom recently admitted she sticks to liquids only nine days before the Victoria’s Secret Fashion Show and stops drinking water for 12 hours before she hits the runway to drop the most weight.

In most people’s minds, liquid diets are synonymous to illnesses and the inability to eat real foods. However, Adriana wasn’t sick. She followed a liquid diet becuase she wanted to lose an extreme amount of weight in a short period of time.

Is the Adriana Lima diet dangerous?

In my opinion going low calorie for a short period of time, in this case for 9 days isn’t really that dangerous. As long as you’re going low calorie for a reasonable amount of time and as long as you’re doing it for a good reason (e.g. getting ready for a Victoria’s Secret fashion show), then there’s no reason why you can’t do a liquid only diet for 9 days.

The most important thing to remember is that after 9 days, you have to transition to a more reasonable dieting approach.

What is a more realistic dieting approach?

For a more reasonable dieting approach, you should lower your calorie intake by no more than 10-15%. Also, when dieting you should try to get the majority of your calories from whole foods not liquids.

Whole foods would be foods like fruits, vegetables, raw nuts, grass fed beef, and organic eggs. These foods provide many more nutrients and minerals and also help you stay full for a longer period of time.

If you’re interested in more information about the right kinds of foods you should eat to get a sexy flat stomach like Adriana Lima, then check out this free video presentation by Mike Geary, one of worlds most renowned fitness experts and nutritionists.

Adriana Lima’s workout – crazy woman exercises twice per day

While the Adriana Lima diet was already pretty extreme, her workouts are pretty much on the same level. In order to get ready for the fashion show, Adriana exercised twice per day for an hour each time.

During those times, Adriana would perform a wide variety of workouts including: kickboxing, jogging, weight lifting, circuit training, bodyweight training, and jump roping.

The reason that Adriana had so much variety in her workouts is because she likes to mix things up, plus she gets really bored easily, so switching things up keeps her interested.

Is it good to workout 2 times per day?

It’s usually never a good idea to exercise twice per day like Adriana. If you exercise too much, you’re going to overtrain sooner or later and this will only lead to injuries.

But then again, can you blame Adriana for working out twice per day? I mean, the woman is about to strut down the catwalk of one the most renowned fashion shows in the world in nothing but her bra and panties. If I was in her position, I would probably be working out twice per day as well.

Can you look amazing without liquid diets and extreme workouts?

For everyone that keeps bashing on Adriana Lima for her extreme habits leading up to the Victoria’s Secret fashion show, you have to at least put yourself in her position.

Modeling is Adriana Lima’s life and the Victoria’s Secret fashion show is the epitome of female beauty and sexiness.

Adriana has a lot to live up, and the viewers expect her to look nothing less than perfect so can you really blame her for her extreme habits?

Adriana says:

“I know it’s very intense but… I just have an athlete’s mind and I appreciate doing this thing,” she told me. “It’s not that I do crazy diets throughout the year. I just do it for this particular thing. After this show, I become normal again!”

But this isn’t to say that following the Adriana Lima diet and workout are the only ways to get in shape. There are other programs that you can do that provide much more reasonable approaches to getting a sexy body.

For example, one of the best workout programs that a lot of women are using right now is called Visual Impact For Women. If you want to lose weight, the best thing to do is use a well-designed program that takes out a lot of the guess work.

Feel free to drop a comment below if you have any questions on the Adriana Lima diet or workout.

Marisa Miller is not like other models.

Unlike other models that try to stay as thin as possible, Marisa Miller is the polar opposite. Marisa Miller is one of the first models to promote having a curvy body.

Yeah... she's hot

She tells women that it”s okay if you’re not borderline anorexic and that it’s actually sexier if your body is curvy not skinny. In my opinion, Marisa Miller has the most impressive body out of all the Victoria’s Secret models.

In 2008, she landed the honor of being Maxim’s Hottest Woman In The World, and hey, I don’t disagree.

Marisa’s hotness is attributed to her diet and workout which I’ll go over in detail below.

Marisa Miller diet plan – the basics

In order to get her super lean and toned body, Marisa Miller followed a flawless diet plan.

Marisa Miller always eats breakfast

For breakfast, Marisa Miller always tries to eat something in the morning. She says that you should never start your day with an empty stomach since that will cause you to lose muscle mass.

According to Cosmo:

For breakfast, I have steel-cut oatmeal with a couple tablespoons of maple syrup, a little milk, and sliced bananas. When I start out with something a bit heavier like that in the morning, I eat better for the rest of the day…

Marisa Miller eats every 2-3 hours

A common theme among Victoria’s Secret Models such as Alessandra Ambrosio and Miranda Kerr is that they always eat 5-6 small meals every 2-3 hours spread over the course of the day.

This seems to keep their energy levels up and keeps them from binge eating later on. For example, some of Marisa Miller’s favorite snacks include an apple and some low fat cheese which equals about 150 calories or so.

Marisa Miller doesn’t count calories

While calories are the cornerstone of any successful diet, the Marisa Miller diet doesn’t involve counting calories. Instead, Marisa simply eyeballs her portions and tries to eat healthy 90% of the time.

While I personally like to track my calories, Marisa Miller seems to be doing quite well without it, don’t you say.

Marisa Miller likes to eat junk food

If you’re one of the world’s most famous supermodels and you want to live a somewhat normal life, then you can’t spend it eating nothing but lettuce and boiled chicken.

This is why Marisa Miller allows herself to eat her favorite foods every now and then. She was quoted in Cosmo saying:

I eat mostly organic, but I love macaroni and cheese, Mexican food, and egg-and-cheese croissants. So when I indulge, I eat protein and veggies for the rest of the day. It really is all about moderation and balance.

This is a very healthy mentality to have since eating your favorite foods every now and then will allow you maintain your sanity while dieting.

Marisa’s workout routine to get curvy and toned

In addition to the Marisa Miller diet plan, Marisa Miller also followed a very intense workout routine to build those flawless curves of her’s.

For her workout routine, Marisa followed a flexible program. She never sticks with one single routine for too long due to her rigorous lifestyle.

According to Shape,

I have a home gym and I take spinning classes at my local health club.

For her home gym, Marisa would primarily perform different types of resistance training exercises with free weights and resistance bands.

If you want to look like Marisa Miller, then it’s absolutely essential that you perform some sort of resistance training. You can’t be like most other women and just run mindlessly on the treadmill all day. To build those irresistible curves, you need to sculpt your body with weights.

Here’s a sample 3 day workout routine to help look like Marisa Miller:

Monday:

• Push ups: 2 sets for 10 reps
• Bent dumbbell row: 2 sets for 10 reps
• Upright row: 2 sets for 10 reps

• Reverse lunges: 2 sets for 10 reps
• Reverse lunges: 2 sets for 10 reps
• Stiff leg deadlift: 2 sets for 10 reps

• Planks 1 set for 60 seconds
• Stability ball roll out: 1 set for 10 reps
• Squat and press: 1 set for 10 reps

Wednesday:

• Front lunges: 2 sets for 10 reps
• Dumbbell  squat: 2 sets for 10 reps
• Reverse lunge: 2 sets for 10 reps

• Dumbbell shoulder press: 2 sets for 10 reps
• Cable row: 2 sets for 10 reps
• Pull ups (do assisted pull ups if you can’t do regular pull ups): 2 sets for 5 reps

• Planks: 1 set for 60 seconds
• Stability ball roll out: 1 set for 10 reps
• Squat and press: 1 set for 10 reps

Friday:

• Repeat Monday’s workout again

Building a super model’s body

Look, I don’t need to tell you that Marisa Miller has an absolutely ridiculously sexy body.

But if you want to get a body similar to her’s then you need to combine the Marisa Miller diet and workout plan for maximum effectiveness.

You can’t just do the Marisa Miller diet and at the same time, you can’t just do the workout routine I laid out and hope for the best. You’ll only get the best results if you combine both the diet and workout components. Once those 2 are working in synergy, then nothing will stop you from getting a body like Marisa Miller.

And if you’re looking for some step-by-step routines to help you build a sexiest body possible, then I recommend checking out The Diet Solution Program and Visual Impact For Women.

These are 2 separate diet and workout routines to help you lose weight and build the best possible body ever. I highly recommend checking them out if you’re interested in getting a hot supermodel body.

The diet plan – Diet Solution Program

The workout plan –  Visual Impact For Women

Let me know if you have any questions on the Marisa Miller diet or her workout routine in the comments below.

If you look at her before pictures, you’ll see that Jennifer Hudson wasn’t morbidly obese, but she did have a good amount of extra body fat on her. This was due to the fact that as a child, Hudson would constantly eat large amounts of fried foods.

Just an incredible transformation

And as Jennifer Hudson rose to fame after American Idol, she realized that many people were starting to criticize her body. That’s when she decided to take action and transform her body and her life.

The results, as you can see, are just phenomenal.

Jennifer Hudson weight loss – the foods she ate

When it came to dieting, Jennifer Hudson followed the hugely popular Weight Watchers program which is used by other famous celebrities such as Charles Barkley.

For those who don’t know, Weight Watchers works on a point based system. Everything you eat carries a point value and you simply keep track of the points you have as opposed to calories and whatnot.

While I have never really used Weight Watchers, I know of many people who have, and they have had much success on it. Many of the foods you eat on Weight Watchers are lower calorie and super satisfying.

Foods such as bananas, yogurt, and grilled fish are a staple in Hudson’s diet.

What did Jennifer Hudson NOT eat?

Many people cut out entire food groups when dieting, and while I do’t think this is the smartest thing to do, Jennifer Hudson did heavily restrict herself at times.

She was quoted in People’s magazine saying that she didn’t eat any fried foods or red meat. There are also various conflicting reports online stating that she cut out carbohydrates completely, but I’m not entirely sure if this is true.

How did Jennifer Hudson exercise?

While Jennifer Hudson’s weight loss success is largely due to her diet, she would not be looking like she does today if it wasn’t for her workout routine as well.

Her workout routine (done 5x per week) would consist of a combination of weigh training and cardio. She would perform 1 hour of cardio every day in the form of walking/running and would then perform an hour of resistance training in the form of push ups, lunges, and dumbbell curls.

Another one of Hudson’s secret weapons was her personal trainer, Harley Pasternak, who Hudson hired when she was trying to lose those last 10 pounds. Pasternak is arguably the most popular Hollywood celebrity trainer, having trained other hot celebrities such as Megan Fox.

How can you successfully transform your body?

Jennifer Hudson is the epitome of weight loss success. She proves that with hard work and dedication, anyone can lose weight effectively and safely.

But like many celebrity workouts and diets, her approach is a bit extreme with too many dieting restrictions and a bit too much exercising in my opinion.

So here’s a much more effective dieting and workout solution to help you get that sexy body you’ve always dreamed of:

No-nonsense dieting

• When dieting, the only way to lose weight is to eat in a calorie deficit. There’s no other way around this. A good way to calculate your daily calorie deficit to lose 1 pound per week is to use the following formula: (your bodyweight in pounds) x 12 calories

• You should increase your protein intake since protein is THE most satisfying macro nutrient out there. It is also the macronutrient that takes the most energy to digest, meaning you actually burn more calories by eating protein. Aim for 0.6 grams of protein per pound of bodyweight.

• Eat lots of fruits and veggies. These will keep you full, plus they are relatively low in calories. The best fruits and vegetables are the one with a high water content such as apples since the more water something has, the more it will fill you up.

• Don’t stop eating your favorite foods. While Hudson completely cut out red meat and fried foods, I don’t suggest you do the same. Completely cutting out your favorite foods is just going to cause you to binge later on. So my advice is to simply eat what you like, but just eat less of it.

A workout program to build a curvy and sexy body

I’m guessing that the majority of you reading this article can’t afford to hire Harley Pasternek to train you, so what’s the next best alternative?

Well, in my opinion, you should do a workout program that’s proven to get you results. One of the best programs specifically designed to help build a sexy, fit, and feminine physique like Jennifer Hudson is Visual Impact For Women.

It’s a complete program to help build you those sexy and irresistible curves that men love. Head over to the page for a free video explaining what the program is all about.

[The Jennifer Hudson Weight Loss Story edited 2/1/2012]

One of my favorite pro wrestlers of all time, John Cena has an incredibly muscular physique and it’s no surprise that all guys want to have his body.

What I love about John Cena is that he’s actually super passionate about fitness. He has a degree in exercise physiology and has also competed in bodybuilding when he was younger.

Because John is a WWE pro wrestler, his workout routine is focused more on strength and endurance than just purely gaining muscle. But as you continue to gain strength, you will no doubt gain muscle as well.

Essential exercises in John Cena’s workout routine

According to MensFitness, John loves to incorporate the following exercises into his workout routine:

1) Back Squat

The back squat works your entire lower body and is a great exercise for building lower body mass quickly. John Cena does the back squat because it is incredibly useful for building strength and endurance as well, which helps him in the ring.

When squatting, you should stick to the lower rep range since this exercise works the nervous system really hard. John can reportedly squat more than 550 pounds (damn that’s a lot).

2) Deadlift

Another popular exercise, the deadlift is an incredibly useful total body exercise. It’s also a super functional exercise since the deadlift mimics the everyday movement of picking objects off the ground.

John can reportedly deadlift more than 600 pounds.

3) The glute ham raise

An excellent exercise for your lower back, the glute ham raise is also a very underutilized exercise. When guys workout, they tend to workout their arms and shoulders a bit too much and ignore their lower body altogether.

Doing the glute ham raise can also translate to increased strength in other big exercise like the squat and deadlift.

4) Power Clean

The power clean is another useful full body movement and is used by hundreds of professional athletes. It is 1/2 of the clean and jerk which is used in Olympic weight lifting.

The power clean can be difficult to do, especially for beginners, but once you master it, you’ll never want to stop doing it.

5) The bench press

Ahh yes, the bench press. While the bench press is mainly an ego lift, used by “bros” to see who can lift the most, it can still be an effective upper body exercise.

While most people know how to perform the bench press correctly, they typically do it with more weight than they can handle. You gotta lose your ego when doing the bench press. Doing 2 plates for 1/4 of a rep isn’t going to get you anywhere. Just start light and go through the full range or motion.

Do I only need these 5 exercises to gain muscle?

First off, these were not the only exercises in the John Cena workout. These were the main exercises that he would focus on, but I’m sure he included a bunch of other exercises.

If you want to develop a full and well developed physique, you should include other exercises such as rows, pull ups, another pushing movement, and perhaps some sort of conditioning routine.

Get massive with the MI40 workout routine

If you’re looking for a complete muscle building program to get ridiculously buff like John Cena, then I recommend checking out Ben Pakulski’s MI40. It’s complete muscle building program designed from the ground up by WBFF pro bodybuilder Ben Pakulski to help you gain the maximum amount of muscle in 40 days.

What do you think about the John Cena workout routine? Do you like his exercise choices? Let me know below.

You may also like - Dwayne Johnson’s workout (another ripped pro wrestler)

This just comes to show you that the whole “lean non-bulky” look is not dead.

For his workout routine, Brad used a bodybuilder’s approach to lifting. This means he would only workout 1 muscle group per day. The logic behind this is that you’ll blast each muscle group once per week and then have the entire week to recover before blasting them again. I’ve outlined the exact workout Brad used below.

Brad Pitt Fight Club workout routine

Monday (chest)

• Push ups – 3 sets x 75 reps
• Bench press – 3 sets x 15-25 reps
• Incline bench press – 3 sets x 15-25 reps
• Pec deck – 3 sets x 15-25 reps
• Nautilus press – 3 sets x 15-25 reps

Tuesday (back)

•  Pull ups – 3 sets x 25 reps
•  Seated rows –  3 sets x 15-25 reps
•  T-bar rows - 3 sets x 15-25 reps
•  Lat pull downs – 3 sets x 15-25 reps

Wednesday (shoulders)

• Dumbbell shoulder press – 3 sets x 15 reps
• Dumbbell side lateral raise – 3 sets x 15-25 reps
• Dumbbell front lateral raise - 3 sets x 15-25 reps

Thursday (arms)

• Preacher curl machine - 3 sets x 15-25 reps
• EZ  barbell curls - 3 sets x 15-25 reps
• Tricep  rope push downs - 3 sets x 15-25 reps
• Hammer curls - 3 sets x 15-25 reps

Friday and Saturday (cardio)

• Running on treadmill for 60 minutes at 80% max heart rate

Sunday

• Rest

Lifting for high reps is a bad approach to get ripped

I’m not sure why Brad Pitt did most of his exercises in the high rep range but this is not the best approach to get ripped. Lifting for high reps simply pumps up your muscles temporarily but it does close to nothing to actually increasing muscle definition.

The reason Brad looked so ripped was because he had a super low body fat percentage. When you have very little body fat, you’re muscles will actually look bigger and more defined than they actually are.

A much better approach to get ripped and dense muscles is to lift heavy weights for low reps.

Steady State cardio + no leg exercises = skinny undeveloped lower body

I can’t say that Brad Pitt had an undeveloped lower body in Fight Club since he never took his pants off (not that I wanted him to), but judging from his workout routine, I can confidently say that he probably has very skinny and undevelopted legs.

Brad’s workout routine has chest, back, shoulder, and arm days but it completely neglects the lower body. And the fact that he runs for 60 minutes a week doesn’t help either since doing steady state cardio can make your legs even skinnier.

I’m not saying Brad had to do heavy squats and deadlifts to build his lower body but he could of at least included some form of sprinting. Sprinting is a great exercise to develop your lower body if you want non-bulky legs.

I’m not sure why Brad decided to skip out on the leg work (maybe it’s a rule of Fight Club), but if you ever want to build a ripped body, you must workout your lower body in some form.

How Brad got a 6 pack without doing ab exercises

As you can see from Brad Pitt’s Fight Club workout, Brad didn’t do any ab exercises at all. But despite this fact, his abs were clearly visible.

Once again, this was because Brad had an extremely low body fat percentage. When you have low body fat, your muscles will instantly look more defined.

So yes, your dreams have come true – you can get a six pack without doing any ab exercises.

A much better approach to building a ripped body

Although Brad’s workout routine may sound tough and heroric, it’s really not a good approach to getting a lean body. Brad’s results are more from strict dieting than working out.

A much better approach would be to do combine high weight low rep lifting and some form of sprinting to build your lower body.

In fact, this is how the program Visual Impact For Men is structured, which is a program specifically designed to build a ripped Hollywood physique.

What do you think about the Brad Pitt Fight Club workout?  Let me know in the comments below.