Friday, October 28, 2011

Henry Cavill - superman workout routine

Henry Cavill will be starring as Superman in the next film, Superman: Man of Steel. It is following the trend of Batman and Spiderman as yet another prequel movie telling the story of the early years, much in the way of Smallville.

He actually spent 5 months training intensively with cardiovascular workouts, bodyweight training and a lot of mixed martial arts training (MMA) which really amounts to a low of old school fitness training and boxing workouts. For a while he was working out 7 hours a day with this type of exercise. This really set him up well for the Superman training workouts which followed.

The weight training for this role sees him lifting weights for 2-3 hours a day. His workouts involve cycling through various different weight training exercises throughout that week to encourage all of his muscles to grow. Henry actually was already bulking up during the preparation for Immortals which vas also produced by the 300 team.

The 300 workout, which Cavill may or may not have done, uses a type of training called circuit training.

 Circuit training, in the simplest sense, is grouping together a bundle of challenging movements that work the entire body into a circuit. An exerciser would complete one movement, then move on to the next, and so on and so on until the circuit is complete. This circuit can then be redone a number of times, depending on how challenging a workout the exerciser wants.

In my own experience, I have found circuit training to be very effective and at the same time, very time-saving. An example of a challenging fat-loss based circuit, in my opinion, would choose an exercise for each major area of the body, and use those to circuit train.

So here's a list of common exercises:

Front Squat

Back Squat





Bench Press

Cable Chest Press

Push Up

Shoulder Press


Row variations

Inverse Row

Pull up

From this list, I would make sure I understood proper form and could complete the movement safely, and then choose one exercise for each major muscle group. A very simple circuit could be sprints, pull ups and push ups. I would set a time or rep count (reps are harder with sprints), and complete the workout.

30 second sprint

30 seconds of pull ups

30 seconds of push ups

Repeat 5-8 times

This is just an example; there are plenty of other challenging combinations that could be useful. Remember, the most important thing when it comes to the Henry Cavill workout and every workout in general is form! Learn to do the exercise before you actually do it!

Friday, October 21, 2011

Joe Manganiello Workout and Diet Tips

Joe Manganiello is a new addition to the third season of True Blood. Manganiello, who plays the werewolf Alcide Herveaux, had to get ripped for his shirtless scenes to stay on par with Anna Paquin and Ryan Kwanten. Fortunately for him – thanks to his naturally muscular body and already-healthy diet, this was (relatively) easier than for most people.

Joe Manganiello Workout

When he started preparing for his True Blood role, Joe Manganiello weighed 240 pounds with 18% body fat. Therefore for him, ” it was about becoming more defined and cutting up the mass [he] already had,” said Manganiello in the August 2010 of Men’s Fitness. He worked out 6 days a week, twice a day! That’s twelve workouts a week!

For three of the days, he used a workout routine created by his physical trainer, Ron Matthews (who helped trained Hugh Jackman for X-Men, which is similar to Jackman’s Wolverine Workout), twice a day, three times per week. Manganiello also trained on his own three more times per week. He’d do his cardio in the mornings, and his strength training in the afternoon.

Here are some of Joe Manganiello’s workout tips, he revealed to the New York Post.


To build those werewolf arms, Joe Manganiello worked his biceps and triceps from every angle and direction possible to stimulate different muscle fibers with each exercise.

In addition, instead of focusing on the middle of the muscle, which makes the arms bulky, he focused on the ends of the muscles to create separation and definition in his arm muscles.

TCW says: Alternate your curls with incline curls, standing curls, and decline curls. Each of these emphasize different portions of your biceps. For even more variety change your grip betweenstandard grip, hammer grip, offset-pinky grip (pinky is in contact with the head of dumbbell), and offset-thumb grip.


For shoulders, Manganiello used drop sets (or strip sets) in which he’d start off with heavyweights and do as many reps as possible. Then he’d lower the weight and do maximum reps. He would repeat this until he couldn’t do anymore.

Manganiello liked supersets for his chest workout, which he paired with his biceps. With supersets, he could continue working out a second muscle group while resting a first muscle group. Not only does this cut your time in the gym, but it also leads to maximum fat burning. “Your heart rate isn’t resting at all. So after about 20 minutes, it feels like you’re doing sprints. It’s hands-on-your-knees, sweat-dripping-off-your-nose, can’t-catch-your-breath crazy,” says Matthews.

Although Manganiello had a lot of muscle to start, he was lacking in the oblique and lower abdominal area. So Matthews had Manganiello doing a lot of twisting motion and hanging <` href="">legraises to work on his abs.

From fab to fat

Personal fitness trainer Drew Manning is making headlines for his unusual mission to go “from fit, to fat on purpose and in his six-month journey back to fitness, to show others how they can get fit. He has gained more than 70 pounds since his May 17, 2011 start date. In the video above he outlined his plans to post weekly video and blog updates on his progress, including his weekly weigh-ins, body measurements and photos as well as making note of how he is feeling.

He has gained the weight and returns to the losing phase, he plans to document as well, to give people the knowledge of what to eat and why and how and when to workout. Again, he will post blog entries so people can track his progress including his weight-ins, pictures and how he is feeling.

Drew Manning says that he wants to give people hope and inspire them by showing them it is possible to get in shape with the proper diet and nutrition and exercise routine.

His official Web site is Fit2Fat2Fit, and he also has an official Facebook page and a YouTube channel where he has posted numerous videos.

He said he had a lifelong passion for fitness and played sports and thus had no personal understanding of what it is like to be overweight. The journey will help him understand how hard it is both physically and emotionally.
His starting weight on May 17 was 193 pounds; his height is 6’2″ and that gives him a starting BMI of 24.8, within the normal range. In the video, he ends by consuming a plateful of doughnuts as his first step on the journey to becoming obese.

As of week 23, he was up to 263.4 pounds on his October 15, 2011 weigh-in, with a waist measurement of 47.5, and a BMI of 34 which puts him in the obese category.Click here to see the picture. You can see the week 23 video below.

Saturday, October 15, 2011

Kellan Lutz's secret to getting a muscular body - 16 eggs a day

Twilight actor Kellan Lutz managed to pack on 25lbs of lean muscle to play the role of a Greek god in his upcoming movie.

The actor, seen here posing shirtless on the cover of the U.S. Men's Fitness magazine, piled on the weight to tip the scales at 220lbs - thanks to a high-protein diet and a rigorous workout regime.

Sharing his fitness tips with the publication, Lutz said he would eat 16 eggs a day in the lead-up to shooting and do insane outdoor exercise, that included throwing huge rocks around and doing countless push-ups

But Kellan insists he is no gym junkie despite his punishing fitness routine. In a behind-the-scenes video of the shoot for Men's Fitness, the 26-year-old actor says he likes to make up his workouts as he goes along. 'I don't really like the gym. I like to fool my body,' he said, referring to his spontaneous outdoor workout regimes. 'I run around the beach and then there's scaffolding so I can just do different pulls-ups there.'

'We did these [UFC fighter] Bas ­Rutten tapes, where it’s like, "OK, shadowbox! ­Defense! ­­Shadowbox! Drop to the ground!" Within 30 minutes, you’re dripping. And it’s Africa. So it’s hot as balls out there. We pushed each other to be the best we could be.' While still maintaining a beefy physique, 6ft1 Lutz shed a few pounds of muscle for his Men's Fitness cover, weight in at 195lbs compared to his 220lbs peak.

(bron: The Daily Mail / Men's Fitness)

Thursday, October 13, 2011

NFC - The best enabler for the future mobile wallet?

There has been talk of NFC as a big driver of the mobile wallet since at least 2008, and the idea of using NFC has been toyed with by operators for some time. Anything that adds value to what a mobile phone can do is clearly going to be appealing to mobile operators (especially if it locks subscribers in or has a proprietary element to it), though the numbers of different stakeholders involved is still holding back NFC. Retailers, financial institutions, operators and manufacturers all have a role to play but also all have different vested interests in how it should be deployed.

The curious thing is that NFC is touted as the cornerstone of mobile transactions, mobile payments and mobile banking in the future. The reality is that NFC was never conceived for this kind of use case. Born out of RFID technology, some of the earlier uses were in tracking physical goods (from cows to library books!). This is relevant because security and encryption of NFC is a key blocker for further deployement of mobile payments (or other secure uses, like accessing buildings).

Even though NFC chips can only be read optimally at a distance of 20cm, the radio frequencies emitted can be captured a few metres away. I remember attending a panel discussion earlier this year at the Mobile World Congress where a  PayPal executive was asked what was stopping them from developing mobile payments with NFC. The answer was that it was simply not safe enough.

This could change though -if NTT DoCoMo was able to deploy over 100,000 "NFC keys" to their mobile subscribers allowing them to unlock the front door to their homes with their mobile phone back in 2008, then securing NFC transmissions further should be possible.

I believe though that from securing NFC communication for simple use cases like unlocking doors to that of making payments, there is still a long way to go. But then, at the same time, there are sceptics who still believe online use of credit cards is unsafe, so a great deal will be down to popular perception. Apple...please lead the way....