Give your man a bod like Bond
By Clare Raymond
DETERMINED to leave us shaken and stirred, new Bond star Daniel Craig has transformed himself from a wimp into a hunk to play 007 - and now your man can do it, too!
This week, 38-year-old Daniel revealed an enviable six-pack, bulging biceps and a washboard stomach while strolling along a beach in the Bahamas.
In the four months since landing the role of James Bond for the £100million movie Casino Royale, he has toned his physique and added masses of muscle.
And he has done it by following a tough exercise regime under the guidance of an ex-military PE instructor and two physiotherapists. It has meant intense weight training, three-hour gym sessions, daily yoga, plus a specially-prepared diet.
Celebrity trainer Matt Roberts insists: "All men can enjoy the benefits of a sexier body and better heath by following the diet and exercise tricks Daniel did."
Here, Matt explains how Daniel got a body that is licensed to thrill and why even committed couch potatoes can try it.
Always check with your doctor before starting any new diet or fitness regime.
FRY ANOTHER DAY: THE DIET PLAN
IF you despair of ever getting your man to turn from flab to fab, take heart from the reassuring words of Matt Roberts.
"All men have ready-defined six-packs," he says. "It's just for most of them they are hiding under a layer of fat! If this fat is removed by exercise and a low-fat diet, they'll be the proud owner of a six-pack.
To achieve this, Matt recommends eating six small meals a day. The bulk of carbs should be eaten at breakfast and post-workout, and each meal must contain a carb source, such as brown rice or pasta.
To reduce body fat and increase lean muscle mass, eat lean proteins such as turkey, chicken, tuna and salmon.
Good carb sources include oatmeal for breakfast and low glycemic carbs such as quinoa and lentils.
Good fat sources are oily fish and low-fat dairy, but take care to avoid saturated fats found in red meats.
Matt says, "Supplement wise, I would include a good multivitamin to support the body, as well as fish oils, such as cod liver oil or salmon oil, to maintain lean body mass and to aid in fat-burning.
"You should also drink water regularly. Special hydroactive waters, available in sports shops and health food stores, have a higher sodium content and can help your body absorb the water more quickly."
WHAT TO EAT
Breakfast: Big bowl of porridge with blueberries and honey, a banana and mango smoothie.
Mid-morning snack: A sandwich, rye toast, or nuts and seeds.
Lunch: Large piece of grilled chicken or fish, with mixed roasted veg and a bowl of brown rice or couscous.
Afternoon snack: Banana, berries, apples or pears.
Dinner: Healthy risotto or brown pasta.
Supper: Baked or steamed fruit.
AND WHAT TO DITCH
MATT says: "He will need to cut down on or give up alcohol because it slows the rate at which the body can produce muscle mass. Smoking can also affect the workout programme because it stops oxygen getting round his system, so he should stop that, too."
YOU ONLY LIFT TWICE: THE EXERCISES "MOST Hollywood actors are obsessed with getting big biceps and a toned chest, because this is what looks good on screen," says Matt Roberts.
"But for all-round great physique development I would advise a full body programme. This can still focus on building a bigger top half to create that desirable V-shape.
"Daniel has probably exercised at least six days a week, working different muscle groups each day and alternating between weight training to strengthen his muscles and cardio work to get his heart pumping and burn fat."
CARDIO TRAINING
MATT advises three sessions of cardio training a week, doing such activities as running, swimming or cycling.
WEIGHT TRAINING
SESSIONS when you work with weights should be every other day, include a light 10-minute warm-up, last no more than one hour, and be followed by a post-exercise stretch, advises Matt.
He recommends that you repeat each exercise no more than 16 times on each body part.
THE BEST MUSCLE MOVES
Decline press-ups: Lie face down on the floor with your feet up on a bench and your hands on the floor, so that your shoulders are lower than your feet. This is a very difficult press-up which will help to build up the chest, shoulders and arms.
Pull-ups: A fantastic way of building up the back and biceps. Use a pull-up at the gym and lift your whole body weight as many times as you can manage.
Shoulder press: Sit on a bench with big weights in your hands. Lift them as high as you can and bring them down again, so your arms are at 90 degrees at the elbows and level with your shoulders.
Bridge: Lay face down on the floor. Now slowly elevate your body so that just your elbows and feet are in contact with the floor. This exercise isolates the abdominal muscles making them work incredibly hard and creates great sixpack abs.
Reverse curl on an incline bench: Lie on a bench which has a slight incline, with your head at the higher end. Hold on to the bench behind your head. Raise both of your legs straight above you in the air and then rock them, so your feet are over your face in the star position. This is another toughie when it comes to working the abs.
what now your the expert look bud just because you use the screename tylerdurden dont mean you have pitts body so zip it.
