Author Archive

How Bradley Cooper Got in Shape for American Sniper

Getting lean and ripped, or fat and doughy every now and then is nothing unusual for Hollywood stars. Remember how Chris Pratt went from being a chunky comedian to the chiseled hero in the Guardians of the Galaxy, and how Tom Hanks went from being doughy to lean and ripped in Castaway? When Hollywood heartthrob Bradley Cooper signed up to play a go-getter American Navy Seal in the movie American Sniper, based on the autobiography of celebrated war hero Chris Kyle, he knew just what it would take physically to be the character he was playing. Frankly, he did justice to the role in every way possible. The film American Sniper was a huge success, simply because the protagonist, Chris Kyle, stands for the best American values, which though occasionally misguided, are still loved and cherished. Another reason for the film's huge success was the larger-than-life depiction of a Navy Seal by Cooper, who has never previously been cast in such a role.

Preparation for the Movie

For Cooper, preparation for this movie was nothing short of climbing Everest. If you have ever picked up a dumbbell in the hopes of gaining 10 pounds of muscle, you will appreciate the stamina, strength and resolve it takes to gain about 40 pounds of it. That is exactly what Cooper did. He trained, and he trained, working himself to the max, in an attempt to gain this considerable amount of bulk in a short span of time. The amount of dedication that went into his preparations can only be conjectured by the fact that he become a lot bigger in just 10 weeks. This amounted to an epic transformation, backed up by very rigorous discipline guided by celebrity trainer Jason Walsh.

When Cooper first met Walsh, he had back and shoulder injuries, which prevented him from immediately lifting any weights. The exercise regimen that Walsh designed for Cooper was nothing short of a Navy Seals workout. Cooper trained twice every day, but before they could begin, Walsh gave his client some corrective movements to help with the shoulder and back problems. The first workout of the day began at 5 in the morning, where Cooper would start with structural exercises, including squats and deadlifts. The second session would be in the afternoon, where Cooper trained in traditional muscle building exercises. This combination was absolutely vital for Cooper to convincingly play the role of Chris Kyle.

Fitness and Nutrition

No fitness routine can be complete without the proper nutrition to back it up. Since Cooper had an enormous amount of bulk to gain in only 10 weeks, he had to up his caloric intake accordingly. His everyday intake increased to 6,000 calories, which shook his body to the core. In an interview, he confessed that his body went into shock when he began eating that much. Since his workouts were draining him, he needed the extra calories to recover and gain the bulk quickly. From granola bars to smoothies made with full fat milk and cream, to coconut milk, Cooper's diet was just radically different from what he used to eat. He did manage to deal with these changes gracefully, though, and the results were simply astounding.

How close was Bradley Cooper's training to that of an actual Navy Seal?

It can be said, with some confidence, that Cooper's training was more rigorous than what Navy Seals actually go through, simply for one reason – while Navy Seals work out to stay in shape every day, Cooper had a very specific goal that he had to achieve in a matter of 10 weeks. Normally, a Navy Seals workout would not be this prolific. However, they do workout and train hard to stay in constant shape. The workouts that Cooper went through would not have been this rigorous, had he been nearly close to the shape that he was supposed to get into. Still, what he did worked pretty well. He looked stunning in the role of Chris Kyle, and he managed to pull all of this off with great panache. The results of his hard work were telling, and the overwhelming success of the movie, no doubt, made it all worth it.

About the Author
Chris Brown is a bodybuilder and personal trainer who loves blogging about fitness. Check out his article “Navy Seal or Bodybuilder – You Decide” for more information on how Navy Seals train.

Fat to Ripped: Effective Fat Loss Tips!

April 22nd, 2014 No comments

It seems like everywhere you look these days, almost every website promises to reveal to you the next big secret to getting ripped fast. While some are legitimate, many are just trying to scam you out of your money. When you are trying to lose fat and develop seemingly elusive muscle, it is easy to get caught up in the flashy ads and marketing promises. From the professionally written sales copies to flashy videos and celebrity testimonials, it is difficult to figure out what really works and what does not.

What then can you do? Here are five simple tips to transform your fat into muscle on your own.

Reduce Your Intake of Low Quality Calories

It is true that your diet is responsible for about 90% of your fat burning results. In order to turn your fat into muscle, you need to take in less calories than you burn, and the best way to do this is to cut your intake of low quality calories such as refined sugar, flour and especially bad fats. By operating on a calorie deficit, your body will begin to use the stored fat reserves as a source of energy and you will begin to see your body fat melt away.


Do Cardio

Doing cardio at a slow to medium pace is probably one of the best ways to burn fat. To burn more calories, engage in some cardio exercises for a half to one hour daily. Cardio will help you burn lots of calories which will force your body to use the fat stored in the body for energy. Whatever sport or activity that you do at a high intensity can be great cardio: running, basketball, tennis, bicycling or even house work like lawn mowing.

Get Enough High Quality Protein

Building muscle requires a diet high in quality protein. Protein is essential for building lean muscle and burning body fat. Of all the macronutrients, i.e. carbs, fats and proteins, lean protein has the highest thermogenic effect on the body. Protein from most vegetable sources do not contain all the necessary amino acids, and building muscle requires all the essential amino acids. Meat, fish, dairy, eggs and other animal products are some of the foods containing protein that you should ensure that you get enough of in your diet.

Weight training

This is the most effective, natural, safe and efficient way to lose fat and gain muscle. Bodybuilding is only possible if you push your muscle further than what they are accustomed to. Lift weight that you find challenging enough that you cannot complete more than 10- 15 reps of at a time. Only by overloading your muscles will they respond by getting bigger and stronger. Use free weights, machines and body weights for pull ups, push-ups and sit ups.

Tighten your abdominals with targeted exercise

Try as much as you can to tighten your abdominal muscles by engaging in exercises like sit ups, abdominal crunches, bicycle crunches, side bends and trunk twists. These exercises strengthen the muscle underneath the fat. Do these exercises 3-4 times a week and you will definitely experience good results.


Supplement your efforts with TestoFuel

It is not easy to build lean muscles and burn fat at the same time. TestoFuel, a testosterone booster, can help you to achieve this. Together with hard training, healthy eating and enough rest you can achieve that ripped, muscular and rock hard muscle-look you’ve always wanted. TestoFuel is a unique blend of high quality ingredients including pure oyster extract, Fenugreek and Vitamin D which helps to boost your testosterone levels so that you can build more muscle.