Dwayne Johnson workout for G.I. Joe

G.I. Joe 2: Retaliation is nearing the start of production, with a release date already set for July, 2012. Dwayne Johnson, who is portraying Roadblock in the action-packed sequel, is undergoing training sessions to stay physically fit.



Wrestler to Moviestar

Before Johnson was a movie star he was known as The Rock in Wrestling World Entertainment. He holds second place for the most reigns as WWF/E Champion. He held the title seven times before he left the business in 2004.



He has successfully crossed over from sports to film. According to his interview in Men’s Health, his childhood dream was to be an actor in Hollywood. Keeping himself physically fit was a big part of that dream.



His workout routine

Recognizing that Hollywood stars maintain a lean and athletic look, Johnson had to modify his workout and lose 25 lbs in 4 months, getting down to 225 lbs. The Rock's workout routine focused on cutting body fat. He went from 14% to 7% body fat in this short amount of time. To help cut this weight, Johnson changed his workout to train each body part three times per week. Despite cutting back on cardio, this allowed him to burn that extra fat. In addition, Johnson's training involved constantly changing his workout routine to avoid plateaus. He adjusted rest periods, the amount he lifted, the speed with he lifted, and of course the number of sets en reps he performed.



Dwayne Johnson's workout routine focused on a lot of cardio with resistance training, weights and core training. He trained 6 days per week with Sunday as a rest day.



Monday, Wednesday, Friday

Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest period.

Cardio: 5 minute warm-up, 12 minutes high insensity, 5 minute cool down.



Tuesday, Thursday, Saterday

Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 seconds rest periods.

Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down.



Secret to dieting

When I read that Johnson’s secret to dieting is cheating, I went ecstatic. I love to cheat too. It’s fun. He feels cheating is essential to his diet. His favorite cheat foods are donuts and pizza. I can agree with the pizza, but donuts are too raunchy for my taste. But don’t get Johnson wrong. I am sure he eats Ben & Jerry ice cream. He has a well-rounded diet. He works at consuming 1 gram of protein for each pound of his bodyweight. He eats a reasonable amount of carbs. He takes advantage of protein shakes. He regularly eats beef, chicken breast and vegetables. Supplements play an important part of his diet as well. Joint Formula He includes multivitamins, ZMA, joint formula and glutamine. The fact that he takes joint formula and glutamine is interesting. I have been contemplating taking the same supplements for my knees.

Taylor Kitsch on the John Carter Workout

Disney and director Andrew Stanton are bringing The John Carter of Mars Book by Edgar Rice Burroughs to the big screen. Taylor Kitsch will play John Carter in the upcoming Disney epic directed by Andrew Stanton. The British Columbia native said he underwent a tough regime to get in shape for his sword fights and sporting a loincloth.



“It’s the most boring diet you could think of, really, it was four months before and seven months during, so an 11-month regimen with that. Good times,” he told The Associated Press. “Training at 4:30 in the morning before you go to work, and then training for the four months before as well. And then during the day, you’re training as well before takes.”



Interval Training

The Taylor Kitsch workout involves performing high intensity training in short bursts. This form of training is popularly known as interval training and is used by many athletes in many sports. Kitsch explains that the way to a 6-pack abs in 6 weeks or less revolves around this technique.



In the Taylor Kitsch workout, you would perform short bursts of high intensity training, such as sprinting or heavy weight lifting and follow that with low intensity exercise such as jogging or complete rest. This method of training is very effective in burning fat as it stimulates fast metabolism in the body.



There are three methods of interval training: the standard interval variation training, thepyramid interval variation training, and the sports conditioning training. Of these three methods, the sports conditioning training is the most used and the most popular due to its ability to bring great results in a short time



This is How Taylor Gets It Done

In the sports conditioning training, you would start with three to five minutes of warm-up, followed by 2 minutes of high intensity exercise, and then followed again by 2 minutes of low intensity exercise. This is soon followed by four times interval of 30 seconds high intensity and 30 seconds low intensity exercise.



This routine is followed by 10 seconds of 60-yard sprinting and 90 seconds of rest repeated six times.

The Taylor Kitsch workout routine ends with 3-5 minutes of cool down. Taylor Kitsch himself vouches for this type of training and says that this is the fastest way to attain rock-hard, shrink-wrapped abs.



In the movie Wolverine Origins, Taylor Kitsch had to perform martial arts that required that his body not only be lean and fit, but also be flexible. He had to twist and turn, throw cards, do gymnastics, and whip Gambit's long staff around.Taylor Kitsch's workout is similar to the wolverine workout his co-star Hugh Jackman underwent in order to buff his body up.



The "Friday Night Lights" are far beyond Taylor Kitsch now. These days, if he sees something bright on the horizon, chances are it is extraterrestrial. "That's how I pick my roles," the 30-year-old British Columbian-born actor explained. "'Wait, is there aliens in it? Oh well, why am I doing it, why would you call me if there are no aliens in it?' That's basically how it goes."



Two big movies

He's joking, but it's true. Kitsch has leading roles in two big movies this year -- "Battleship" and "John Carter" -- that will see him leave the small town Texas football scene of the critically acclaimed "FNL" TV series for the big screen world of sci-fi.



First up is Disney's interpretation of Edgar Rice Burroughs' novel, released in March. "John Carter" sees Kitsch play a former military captain who is transported to Mars, a planet being torn apart by war. It's directed by Andrew Stanton, of "Finding Nemo" and "WALL-E" fame, who is helming his first-live action movie. Carter gets caught up in the conflicts and jumps into battle with a sword, loin cloth and plenty of muscle. Kitsch said Stanton insisted on a grueling regimen to get him mentally and physically prepared.



Boring diet

It's the most boring diet you could think of, really, it was four months before and seven months during, so an 11-month regimen with that. Good times," he told The Associated Press in an interview. "Training at 4:30 in the morning before you go to work, and then training for the four months before as well. And then during the day, you're training as well before takes."



But he said it was portraying Carter's feelings that really drained him. "I'd say the emotion is probably the toughest thing especially, it's quite heavy some of the stuff he goes through," he said.



After that, it's Peter Berg's "Battleship," which also stars Liam Neeson, Alexander Skarsgard and features Rihanna in her movie debut. Loosely based on the classic naval combat game from Hasbro, it sees five ships take on another five ships from a different planet.

The Canadian actor says he really enjoyed collaborating with his old "FNL" executive producer Berg on his "Battleship" role of naval officer Lt. Alex Hopper. There are still aliens but this time instead of a dusty planet there's a lot of ocean.



Kitsch says he found his sea legs pretty quickly, which was good because the crew spent several weeks shooting on the water and some scenes had him blown straight into the ocean. "So many variables come into play, obviously time consuming, you're always fighting the light apparently when you're shooting outside," he noted. Still, Kitsch was very happy with the result. "It's seamless the way they've done it," he said.

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

Deadlift

Sprint

Lunge

Burpee

Bench Press

Cable Chest Press

Push Up

Shoulder Press

Dip

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!