Channing Tatum is fast becoming one of the hottest male stars in Hollywood, and something of a fitness icon. With his roles in movies like GI Joe: Retaliation and Fighting he has shown his action star credentials with a believable fit, muscular look, and in comedy Magic Mike he bulked up somewhat to play the part of a male stripper.
While Channing’s trainer William J Harris helps him find suitable diet and workout plans for the physical requirements of his specific roles (for instance helping him become leaner and more believable as a professional fighter ready for his role in Fighter) if you are looking for the right program to get Channing’s “usual” muscular look then the following routine and nutrition plan inspired by his own approach will help get you there.
As far as celebrity workout and nutrition plans go, Channing Tatum’s is remarkably easy to follow. You can do his workout at home with minimal or even no equipment, or take it to the gym without looking like you are doing anything faddy and strange! It is also flexible enough that you can easily modify it if there are certain exercises you can’t do due to injuries or weaknesses. His eating plan is easy and accessible too, so if you are looking for someone to model your diet and exercise approach on, you should find that Channing fits easily into your life!
Channing Tatum’s Workout
Under guidance from Harris, Channing follows a workout plan that takes just thirty minutes a day, six days a week on a three day on, one day rest schedule. This workout is high intensity, and when done properly, those thirty minutes are all you need to get the best results!
Essentially, each day Channing is given three exercises to do that alternate his muscle groups, and he has to do as many sets as he can get through in twenty minutes (with a five minute warm up and cool down at each end bringing the entire training session to thirty minutes).
This sounds simple, and it really is, but the high intensity of this style of training really burns through fat as well as conditioning the body. Harris makes sure to vary the three exercises Channing has to do each day to stop his body getting used to any given one, meaning the workout never loses its intensity and effectiveness. Here is a sample three day cycle:
Warm up: Five minutes of jogging
Workout session: As many cycles as you can do of 20 bodyweight squats, 50 sit ups, 10 kettlebell swings
Cool down: Five minutes jogging and stretches
As day one, except the 20 minute session is as many rounds as possible of 10 bench presses, 75 press ups and 20 jumping jacks
As day one, except the 20 minute session is as many rounds as possible of 5 deadlifts, 20 bodyweight squats and 10 pull ups.
You can include all kinds of exercises in these sets as you continue following this approach, as long as you choose three each day that work different muscle groups and keep going for the full twenty minutes. If you use weight lifting exercises, use a weight you can lift ten times comfortably and quickly while keeping the right form for the exercise.
If you are trying to bulk up, follow a similar plan to Channing’s but use heavier weights and just do four sets of each exercise instead of as many as you can in a twenty minute session.
Channing Tatum’s Diet Plan
While Channing Tatum is lucky enough to have a naturally muscular “mesomorph” type body which he keeps in good shape, his trainer reveals that when he isn’t in heavy training for a role, like most of us Channing enjoys fast food and drinking beer. This means that the first thing he has to do when he needs to help Channing prepare his body for a film is change his diet to cut a little body fat. The fast food Channing loves is switched out for healthier alternatives and sadly for him, alcohol gets cut out completely.
Channing Tatum uses a low carb approach when he wants to cut fat, taking out all gluten and restricting carbohydrate intake to only high quality, low GI carbs in small quantities. If you are looking to model your training, nutrition, and ultimately your physique on his, a low carb diet will help you quickly reduce body fat, revealing your muscles. Whether you are already pretty close to your fitness goals or have a lot of fat to cut, this approach is generally the fastest for peeling the fat off of your developing muscles and making them look their best.
A good sample menu based on what is prescribed for Channing when he is cutting fat would be:
Breakfast: Omelette (you can use the whole egg rather than sticking to egg white as this will give you the most protein)
Snack: Berries and unsalted nuts (berries have the lowest glycemic index of all types of fruit, and nuts contain healthy fats)
Lunch: Two grilled chicken breasts with a raw spinach salad
Snack: Cottage cheese
Dinner: Turkey burger (no bun) with mixed green vegetables
Snack: Yoghurt with almonds
Note that all of the carbs in this menu come from green vegetables, berries and nuts, and there is plenty of protein and moderate fat. If you are trying to bulk up, you will probably still need to eat some carbs prior to your strength workouts, as your muscles will need this.
You can give your muscles the glycogen needed for heavy weightlifting training with low GI, healthy carbs from things like wholewheat toast, eaten before workouts only. If you are going for the high intensity workout described above with moderate weight rather than trying to bulk up, you don’t have to worry about this as much as the cardio element of your exercise can be powered by fat and you are getting all of the protein you need for lean muscle development.