Author Archives: Tom Yates

About Tom Yates

Tom Yates

Website Owner, Author & Developer

Google+ Profile : +Tom Yates

Email: [email protected]


Twitter: @tomyatesuk

Likes: Keeping fit, Running, Mountain Biking, Climbing


Channing Tatum workout

Channing Tatum Workout, Diet and Routine

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:

Day One:

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

Day Two:

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

Day Three:

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.



Bulking up

Bulking Up – Where To Start?

The art and science of bodybuilding is one that is done over time, and requires both physical and mental execution to perform at the highest of levels. Both the mind and body must coordinate to create the perfect execution of a nutritional baseline and muscle development in ones body. Those who are in the beginning stages of bodybuilding or exercise often wonder what are the steps in order to bulk up their body? By building up their body, they are able to create muscle mass, decrease the body fat index in their bodies, and create the best possible fitness program available for their bodies. But, bulking up requires a combination of factors in order to be done correctly, and those require the proper diet, proper reps and techniques, and finally supplements to help in the process.

When starting the process of bulking up your physique, it’s very important to build the proper exercise regimens and techniques for your workouts, whether at home or at the gym. In the weight room, that should be your very first destination, as that will help build muscle mass the fastest. When in the weight room, the two goals should be to lift heavier weights than you usually do, as this will cause your body to get adjusted quickly. You can very the amounts of the weights with different times sessions. If you divide the sessions into three or four different sessions, you can gradually start building up the amounts of weight you can endure and then increase the weight at the end to where your body is more fatigued on the last part of the session or rep. In addition to that, you can also do power lifting with much heavier weights, but with shorter sessions. If doing this, be sure to warm up with stretching before hand, and then work on 4 to 5 sets of 2 to 6 repetitions of bench presses, squats, dead lifts, and other lifting exercises. The last of the bulking up process with exercise workouts revolves around cutting up. With this last step, you can do lower amounts of sets of longer repetitions and while doing this, you eliminate the rest in between sets. As you have been putting your body through the cardio and exercise cycles, your body will adapt to these longer sessions of repetitions easily and you will see results quicker.

Eating the right foods and maintaining the proper diet is the next most important thing about bulking up. Most experts agree that you should eat one grab of carbs to each half gram of protein before your workout. So, for example 200 to 300 calories before the workout will suffice for that goal. After the workout, be sure to eat four grams of carbs to a gram of protein right after you are done. So, try a sandwich with turkey with veggies, or a PB&J sandwich with some yogurt for example. When not working out, make sure that you are eating amino acids, dairy protein and safe foods for your body. Bulking up foods at the store include dairy, meat, eggs, and fish. These cleaner forms of protein allow the body to build glutamine, which experts agree helps build muscle faster.

Lastly, supplements are also important in the bulking up process, and can be bought online or at your local vitamin store. Supplements including whey protein, L-glutamine, creative, and amino acids including leucine, Isolecine, and valine. The whey protein is generally found in protein powders and can be easily taken in drinks. It is quickly absorbed into the body and is essential to bulking up muscles in the body. With L-Glutamine, this amino acid flows through the muscles and will help prevent any types of muscle loss and build up muscle gain. Experts have debates Creatine for a while, but this supplement speeds up muscles, and allows you to work out for a longer period of time. The last amino acids help stop the acids from breaking down in the muscle tissues, and assist in building new proteins and muscles in the body.

By putting together a proper diet, an essential exercise routine, and the needed supplements, you can ensure that you will bulk up properly and safely. Always research the supplements carefully and ask questions when needed with gym professionals, online forums, and consult your physician if needed.

Vin Diesel

Vin Diesel Workout & Diet – Fast Five, Riddick, Fast 6 (Toretto)

Fast Five

Vin Diesel, born Mark Sinclair Vincent, is an American actor best known for his roles as Dominic Toretto in the Fast and the Furious franchise and Riddick in Pitch Black and The Chronicles of Riddick. These roles catapulted Diesel into a box-office sensation. Despite his success as an actor, Vin first started out in the theater growing up. He would then find some modest success as a screenwriter before landing a breakthrough role in Saving Private Ryan.

Perhaps his most well known attribute is his physique. Diesel turned Hollywood upside down by the early 2000’s with a physique that made him seem larger than life. At age 46, Diesel is still looking in great shape, which has many fans and critics praising him for his body as much as his acting.

Fast Five

Vin Diesel’s Workout Program

Vin’s workout routine tends to be somewhat of a mystery for most due to the star’s apprehension for detailing his fitness success and the fact that he changes up his programs depending on his current film role. Diesel made the following comments in a Men Health’s magazine roughly 2 years ago:

“I don’t do a service to myself if I succumb to serious powerlifting. I have to be somewhat mindful of being typecast. I want to be the character and not just look built. When I do a role like Riddick, I don’t want to look boxy. I want to be pantherlike, I want to be agile. I have to do yoga or Pilates because I’m trying to get a completely different movement with my body.”

There are numerous sources that claim to have Vin’s workout. Additionally, some of these sources are using workout programs from roughly 10 years ago. Within all of these online sources, there are two different training programs that seem to get the most recognition. Both of these programs focus on a total body workout either on a daily or weekly basis. Workout Routine A tends to focus on more of a bodybuilding physique, while Workout Routine A tends to focus on a more conditioned and lean physique.

Work Routine A

Diesel employs a weightlifting program on Mondays, Wednesdays and Fridays. On the off-days, he performs Yoga, stretching or Pilates movements. Prior to his weightlifting, Vin typically does 5 minutes on the treadmill to warm up.

Monday – Chest and Shoulders

2 to 5 sets of 10-15 reps for the following exercises:

  • Barbell or dumbbell bench press
  • Incline dumbbell fly
  • Regular push-ups
  • Dumbbell shoulder press
  • Upright row
  • Side lateral dumbbell raise

Wednesday – Back

2 to 5 sets of 10-15 reps for the following exercises:

  • Deadlift
  • Wide grip cable row
  • Bent over dumbbell row
  • Pull ups

Friday – Legs and Arms

2 to 5 sets of 10-15 reps for the following exercises:

  • Incline dumbbell curl
  • Standing hammer curl
  • Tricep rope extension
  • Close grip push ups
  • Leg press
  • Lunges
  • Standing calf raise

Workout Routine B

Diesel’s workout routine is a total body workout program consisting of rapid movements, supersets, crossfit elements, plyometrics and more. It’s definitely not for beginners. This program is based on three rounds: explosiveness, definition, and building up the guns.

This workout is 3 supersets. Trainer Joshua Kozak recommends that you supersets of these groups and then take a 2 minute break in between.

  • A1: Ballistic Push-up + Plank Knee Tuck 4 x 5
  • A2: Conventional Deadlift 4 x 5
  • B1: Lunge Knee Ups with Overhead Plate 4 x 8 (each leg)
  • B2: Figure 8′s from bench 4 x 10 revolutions (5 each way)
  • C1: 50-50 Curls 4 x 20 (10 lower half + 10 upper half)
  • C2: DB California Skullcrusher 4 x 8

Vin Diesel’s Diet

Vin consumes a lot of calories per day in order to pack on the mass. His reported 6 foot, 215 pound frame requires at least 6 to 8 meals per day. Diesel’s diet is very strict and requires extreme discipline. According to, Diesel’s diet includes:

  • Meals that range from 300-500 calories
  • A low fat diet
  • Large amount of carbohydrates and protein
  • Lean beef and chicken for protein sources
  • Plenty of fruit and vegetables, especially sweet potatoes
  • A healthy amount of fiber
  • Organic foods like egg whites and soy fortified items

Vine Diesel Supplements

There are conflicting reports over what supplements Diesel actually takes. Numerous sources tend to claim that Vin takes multivitamins, protein shakes and Omega-3. Each one of these has significant benefits on the body.

  • Multivitamins – multivitamins ensure that you get a healthy balance of the essential vitamins and minerals that your body needs. For example, your bones, eyes, immune system and much more, can benefit from a daily dosage of vitamins.
  • Protein Shakes – protein is the building block for muscles. You can’t put on size without consuming higher amounts of protein. Additionally, protein helps to repair muscles after a strenuous workout and helps to alleviate some of the soreness.
  • Omega 3 – these fatty acids are essential for our body to function at a healthy and optimal level. Additionally Omega 3 fatty acids can improve heart health, lower triglycerides, reduce inflammation throughout the body, improve rheumatoid arthritis and depression.

Before trying any of these supplements, consult with your physician to ensure that they are safe for you. Additionally, before trying the Vin Diesel workout programs, make sure you can properly perform all of the exercises safely and effectively. Also, make sure that you already have a solid foundation of working out because Diesel’s reported workout programs are upper intermediate to advanced workouts.

Articles Which Will Help You

Below are some articles which I think will help you meet your body building & fitness goals.

Dwayne Johnson Workout & Diet

Which Supplements To Use For Bulking & Building Muscle

The Simple Guide To Getting Big Arms Fast!

The Ultimate Interval Training Workout to Get Ripped & Shed Fat

The Simple MG Bicep Routine

Ripped Abs

The Ultimate Interval Training Workout to Get Ripped & Shed Fat

As the fitness revolution kicked into gear in the 1970s, training methods were fairly simplistic and unscientific. The idea that ‘more is better’ was very much the leading ideology amongst both runners and weightlifters, with athletes of the era trying to squeeze in as many reps, sets, or hours on the treadmill as possible.

Today, the leading data on exercise science couldn’t paint a more different picture of what is and isn’t effective. The ‘long, slow burn’ style of exercise is all but completely out of the picture, with most athletes opting for high-intensity interval training as an effective, efficient, and simple way to maintain their fitness level and physique.

Interval training caught on in the 1990s, with research from Professor Izumi Tabata leading the movement for several years. Professor Tabata was a Japanese coach that worked with some of the country’s best ice skaters. He was tasked with maximizing their performance during training sessions by running simple sports experiments.

One of Tabata’s experiments involved pitting two groups of speed skaters against each other in training. The first group would train for twenty seconds at maximum intensity before resting for ten seconds, repeating the process for four minutes.

The second group was asked to train for a longer period of time at a far lower level of intensity. Tabata tracked the groups by monitoring their VO2Max level. When the experiment came to an end, the group involved in interval training had a far higher rise in VO2Max than the control group (a 7ml/kg/min vs. 5ml/kg/min increase.).

Tabata’s research pushed other scientists to explore high intensity interval training as a way to improve athletic performance, with similar results. Experiments run by researchers at McMaster University in Canada and the University of Birmingham both produced similar results, indicating a major advantage to interval training.

How Interval Training Works:

Unlike fixed intensity training, where you’ll train at a constant intensity level for a long period of time (for example, running on a treadmill for thirty minutes), a high intensity training workout involves switching back and forth between exercises at or near maximum intensity and very low intensity exercise.

A great example of this is switching back and forth between sprinting at your fastest speed, and walking at a moderate pace. The goal is to push your body to the limit for a short amount of time before backing off temporarily and allowing yourself to slide back down to a more comfortable intensity level.

You can do high intensity interval training on a treadmill, mixing sprinting and low-speed walking; on a bicycle, mixing low-speed spinning and outright sprints, and on any other type of cardiovascular equipment. Some athletes even apply high intensity interval training to their weight routine, often for an exercise like kettlebell swings.

Why Interval Training is Effective:

Whether you’re a newbie to exercise or an experienced athlete, interval training can help you drastically improve your performance. One of the biggest reasons that high intensity interval training is so effective is that it works your body on an aerobic and anaerobic level – two forms of training that are otherwise thought of as exclusive.

In a recent study, scientists found that 2.5 hours of high intensity sprint training was the equivalent of 10.5 hours of low intensity endurance training, in terms of benefits gained from the training session. Because interval training pushes your body close to its limits for short periods of time, it produces a noticeable metabolic increase.

As such, interval training can help you burn more calories in a far shorter amount of time, improve your cardiovascular performance far more efficiently than the typical long distance training prescribed by many old fashioned trainers, and increase your results from exercise in a shorter amount of time.

Recent studies have also suggested that interval training is more effective than long distance cardio for reducing the risks of heart disease. A 2011 study performed on young athletes showed a clear reduction in heart disease and obesity risk factors.

Sample Interval Training Routines:

Tabata-Style Fat Burning Routine:

Professor Izumi Tabata was one of the first promoters of interval training. As one of the leading sports scientists in Japan, he tested his theories first hand on athletes in the country’s speed skating team, pushing them to complete high intensity training sessions before major events.

The Tabata Protocol calls for 20 seconds of high intensity exercise (exercise at 170% of VO2Max) followed by 10 seconds of inactivity. This is repeated for four minutes in eight complete cycles. Tabata found that this short four-minute training session was equally as intense and effective for his athletes as a far longer low intensity session.

Tabata’s training protocol is perfect for sprinters and cyclists. Step onto a treadmill or head to a local park and time yourself using a stopwatch. After every 20 seconds of intense exercise, stand still or sit down to regain your breath. Then repeat until the four minutes is up – it will feel like a lot longer than it really is.

This style of training is recommended for experienced athletes that understand how their body functions and are very aware of their limits. A less intense version of this training protocol is also possible, this time called the Timmons Protocol.

Timmons-Style Fat Burning Routine:

The Timmons Protocol calls for a far longer workout, in which athletes use a bicycle to pedal for two minutes of low-intensity exercise followed by a twenty second burst of intense, high-speed training. This continues for nine complete cycles, giving a total of three minutes of intense exercise and eighteen minutes of low-intensity training.

Both Tabata and Timmons’ protocols can be applied to any form of exercise. If you don’t like to run, use a stationary bike and switch between spinning and sprinting. If you don’t like to bike, hop in a swimming pool and switch between two speeds. You can even apply these principles to weight training or bodyweight exercises.

Who Will Benefit The Most From High-Intensity Interval Training?

Not everyone benefits equally from interval training. While athletes will notice huge gains in their performance, bodybuilders and physique athletes looking to lose body fat without risking muscle loss may be frustrated with interval training. While high-intensity training is great for weight loss, it often doesn’t preserve muscle mass.

Likewise, elderly people or new athletes that aren’t accustomed to high intensity training are best to ease themselves into an interval training routine. The Tabata-style training protocol calls for maximum exertion for short periods of time – an effective yet draining training method that may be too intense for newbies.

For the most part, high-intensity interval training will benefit anyone looking to lose body fat and improve their athletic performance. Combined with a good diet, a high-intensity interval training program can help you reduce your body fat while keeping as much of your lean muscle mass as possible.

How to Perform an Armbar in MMA

An armbar is one of the most effective submission moves in MMA. Relatively easy to
execute and immensely effective when performed correctly, the armbar is one of the
most frequent moves used to win MMA and wrestling matches via submission.

There are several positions from which an armbar can be performed. Of these, the
most effective position for starting an armbar is from a mount. Grab at the chest of
your opponent (this is easier in a traditional gi) and use your other arm to grip the
triceps of your opponent.

With your opponent’s arm in your control, pull it to control the movement of their
body. Pull on your opponent’s arm and use your legs to put pressure on their torso.
When your opponent’s body is close to your own, open your legs and lift your leg to
cover your opponent’s shoulder before locking your legs at the ankle.

You should now have secured your opponent’s arm against your torso, allowing you
to control their movement. Move your right leg (which should be under the left arm
of your opponent) to the left to force their head against your left leg. Then, lift your
left leg over your opponent’s head to lock them into the armbar.

From here, you can lift your hips upwards and extend your legs to put pressure on
your opponent and control their movement. This completes the armbar submission
and forces your opponent to either submit or risk hyperextending their elbow.

The armbar is an effective takedown that’s relatively easy to perform, making it an
immensely powerful submission move when used effectively. A simple process, the
armbar technique can be learned in several days of practice with an instructor, but
may require years of training and execution to truly master.

Below is a video from videojug showing a visual tutorial on how to perform an Arm Bar

Watch On Video Jug

Healthy Food

5 Foods That Help You Lose Weight

Did you know that you can lose weight without cutting back on certain foods? While the ‘common sense’ approach to weight loss has been to cut back on all food, a range of new scientific studies have suggested that certain foods inspire your body to burn more calories than they contain.

Known as ‘superfoods,’ these nutrient-dense foods are so packed with nutrition that they can inspire massive reactions within your body. From tasty fruits that contain a powerful fat burning hormone to easy-cooking vegetables that improve your body’s immune system, read on to learn more about five good weight loss foods that can help you burn fat.

1.    Salmon

Don’t let salmon’s reputation as a ‘fatty’ fish put you off including it in your diet. This delicious fish may have a high fat content, but its large quantities of omega-3 fat will do more to help your waistline than to hurt it.

Omega-3 fatty acids are one of the slowest nutrients to digest in your body, allowing them to slow down the digestive process of other foods. Eating salmon alongside an otherwise unhealthy meal will reduce your body’s production of insulin and help to keep the meal’s nutrients from being stored in fat cells.

2.    Apples

There’s been an endless debate about the health aspects of fruit in recent years. Low carbohydrate enthusiasts have encouraged dieters to avoid them, while doctors and health enthusiasts have touted their vitamin mega-doses as reasons to keep them in your diet.

The reality is that both sides are right – at least a little bit. While fruits contain large doses of simple sugars, they’re also rich in fiber. In fact, apples contain so much fiber that they can quickly fill you up before a meal, preventing you from overeating.

3.    Oatmeal

Oatmeal is one of the world’s true dietary staples – a breakfast cereal that’s eaten by elite athletes and rushed office workers alike. While cereals generally aren’t a great choice for dieters, oatmeal’s low GI score makes it one of the best breakfast options.

Oats, served either as porridge or in a mixed cereal, provide your body with a long lasting serving of energy that doesn’t spike your blood insulin levels. Replace your favorite sugar-filled breakfast cereal with oatmeal to speed up your weight loss.

4.    Eggs

They’re bad, they’re good, and then they’re bad again. Eggs have been praised and scorned by doctors again and again due to their high cholesterol content. Scientists, however, believe that eggs are nature’s ‘perfect food’ due to their nutrient content.

Eggs contain a fantastic ratio of protein to fat, making them a great slow-burning fat choice for your morning meal. They also contain a large amount of vitamin D, which helps to support intestinal function. Add an egg to your morning breakfast without feeling guilty, but try to go easy on the cooking oil.

5.    Kale

Did you know that iceberg lettuce – long a staple food amongst dieters – contains no more nutrients than your average hamburger? Replace your lettuce with kale – one of the most nutrient-dense leafy vegetables – to massively enhance your weight loss.

Kale contains large amounts of fiber, making it one of the most important foods for improving your digestion. It’s also a very light food, containing just 30 calories per serving. Easy to cook and delicious, it’s the perfect side dish alongside a lean steak or chicken breast.

Dwayne Johnson

Dwayne Johnson Workout & Diet

At 40 years of age, Dwayne Johnson, popularly known as “The Rock” from his professional wrestling career, is not only one of Hollywood’s most popular stars but he is also the most jacked up and ripped major Hollywood star on the big screen and/or television.

Johnson’s chiseled physique and intense workout programs have become legendary among his fans and have lit up the internet as people search to learn about Dwayne’s journey to becoming a literal “rock”.

Despite his return to the WWE, and subsequent winning of the WWE championship belt in January 2013, The Rock is still committed to making movies and he has three exciting films coming out in 2013: “GI Joe”, “Snitch” and “Fast Six”. It was Johnson’s role in “Fast Five” that the casual fan saw how huge and ripped he was when compared to Vin Diesel. Johnson’s magnificent performance renewed interest in this popular series and spawned the making of Fast And Furious Six, which an even more ripped Johnson will steal the screen with his electrifying personality and incredible physique.
In preparation for these films, Johnson participated in a vigorous workout program and a strict diet. Here are some details on how Johnson turned his 40 year old body into the best physique in Hollywood.

Dwayne Johnson Workout Program

From the filming of Fast Five, through the filming of G.I. Joe and Fast Six, and into the filming of Pain & Gain, Johnson’s routine was designed to pack on muscle mass. His workouts consisted of splits, short intense cardio, and warm-up and cool down period, and some rest days. Overall, Johnson’s workout programs were under the supervision of a fitness guru and designed for his specific body, goals and lifestyle.
There are numerous reports and sites out there that claim to have Johnson’s official workout program. The following routines were used by Johnson in 2011 and 2012 during the filming of the previously mentioned films. Fast Six and G.I. Joe were filmed in 2012 despite their 2013 release dates.

Fast Five workout and Diet

The following routine and diet was listed by numerous sources like and

Day 1 – Shoulders`

  • Seated Military Press Machine – 3 sets x 21 reps
  • Dumbbell Lateral Raise super set with Dumbbell Front Raise – 3 sets x 8 reps each
  • Rear Delt Cable Raise – 5 sets x 12, 10, 8, 6, 4 reps
  • Hammer Stength Shrug – 5 sets x 12, 10, 8, 6, 4 reps
  • Four Way Neck Machine – 4 sets x 12 reps

Day 2 – Back

  • Wide Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • Close Grip Lat Pull Down – 5 sets x 12, 10, 8, 6, 4 reps
  • One Arm Seated Row Machine – 4 sets x 12 reps
  • Back Extension – 4 sets x 15, 15, 12, 12 reps

Day 3 – Legs

  • Leg Press – 4 sets x 25, 20, 18, 16
  • Smith Machine Lunge – 4 sets x 8 reps per leg
  • Lying Leg Curl – 4 sets x 12, 10, 8, 6 reps
  • Standing Calf Raise – 6 sets x 16 reps

Day 4 – Arms

  • Alternating Dumbbell Curl – 5 sets x 12, 10, 8, 6, 4 reps
  • Preacher Machine Curl – 6 sets x 12, 10, 8, 6, 21, 21 reps
  • Cable Tricep Extension – 5 sets x 12, 10, 8, 6, 20 reps
  • Overhead Cable Extension – 4 sets x 12, 10, 8, 20 reps
  • One Arm Reverse Grip Tricep Extension – 2 sets x 15 reps

Day 5 – Chest

  • Incline Dumbbell Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Dumbbell Bench Press – 5 sets x 12, 10, 8, 6, 4 reps
  • Cable Crossover – 4 sets x 12 reps
  • Push Ups – 4 sets x 15 reps (superset with crossovers)


  • Meal 1: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 3 rice cakes, 24oz water
  • Meal 2: 6oz skinless grilled chicken breast, 1 cup grits, 6oz yams, 1 cup of steamed asparagus, 24oz water
  • Meal 3: 6oz tuna, 1 cup brown rice, 1 sliced cucumber, 24oz water
  • Meal 4: 6oz perch fillet, 1 cup barley, 6oz baked potato, 1 cup steamed green beans, 24oz water
  • Meal 5: 6oz pork tenderloin, 1 cup brown rice, 6oz sweet potato, 1 cup peas, 24oz water
  • Meal 6: 10 scrambled egg whites, 3 servings cream of rice or 1 cup oatmeal, 24oz water

Johnsons Gym Workout Video Preview

Fast Six, Gi.Joe workout

The following is one of the rumored routines for The Rock during  2012 as he prepared for Fast Six and G.I.Joe. This routine is unconfirmed as to if it was before or after the previously listed routine.
Monday, Wednesday, Friday

  • Weights:Chest, back, biceps, calves: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down

Tuesday, Thursday, Saturday

  • Weights: Quads, hamstrings, shoulders, triceps: 5 sets, 15-20 reps, 30 second rest periods
  • Cardio: 5 minute warm-up, 12 minutes high intensity, 5 minute cool down


Whatever Johnson’s official workout was, it came under the supervision of a trained professional. Do not try his workout routine unless you have been properly trained, have significant experience, and have been medically cleared to participate in a vigorous workout routine.
Dwayne was rumored to have taken numerous different supplements during the last two years of packing on muscle. These supplements included items like creatine (read more about creatine), NO, and more. You should also check with your doctor before trying some of the supplements that Johnson took, even if they are widely accepted among health and fitness professionals. Tailor a diet that best suits your goals and daily requirements, don’t just copy Johnson since his body, his goals and his caloric needs are different than yours.

Articles Which Will Help You

Below are some articles which I think will help you meet your body building & fitness goals.

Which Supplements To Use For Bulking & Building Muscle

The Simple Guide To Getting Big Arms Fast!

Vin Diesel Workout & Diet

The Ultimate Interval Training Workout to Get Ripped & Shed Fat

The Simple MG Bicep Routine


Low Carb Diets

There are many low carbohydrate diets that have gained popularity over the years. Low carb diets such as the Atkin’s Diet, the Zone diet and South Beach Diet have been highly publicized, with many celebrities endorsing the diet plans. If you are thinking of going on a low carb diet, you may be wondering what type of low carb diet you should undergo. A low carbohydrate diet restricts the amount of carbohydrates you eat and emphasizes on protein and fat.


Carbohydrates are the main source of fuel for your heart, brain and many other organs. Normally, the body burns carbohydrates for fuel, but if you are on a low carb diet your body burns its own fat instead. This is a different metabolic process known as “ketosis”. As a result, your body transforms itself from burning carbohydrates to burning fats, which can lead to a reduction of body fat and weight.


Low carb diets generally focus on high-protein food such as meat, poultry, fish, eggs and non-starchy vegetables. Foods that are high in carbs such as white rice,  pasta, grains, bread, beans, certain fruits and nuts, sweets and starchy vegetables are restricted. In fact, you may only consume 50 to 150 grams of carbohydrates a day. Some diets may restrict all forms of carb intake for the first few days then gradually add or increase carb intake as you progress.

A sample menu might consist of the following:

Breakfast: 1 poached egg with sausages, or 1 scrambled egg with tomatoes and mushrooms

Lunch: 1 medium sized grilled steak with stir-fried peppers, or steamed fish with cilantro and dressing

Dinner: Grilled chicken breast with steamed asparagus, or pork tenderloin with mustard sauce


Though the low carb diet promotes rapid weight loss and allows you to eat meat until your heart’s content, there are some disadvantages to this type of diet.  For starters, not eating enough carbs will lower your energy levels, which may leave you feeling tired and fatigued. Low sugar levels will also lead to crankiness and irritability. The reduction of fruits in your diet will also rob you of essential nutrients that your body needs.

Aside from these, there are many more serious repercussions to having a low-carb diet. Since this diet contains a lot of protein and saturated fats, there is a risk for high cholesterol levels which might lead to a number of cardiovascular diseases. Kidney failure or kidney disease is also a danger because consuming too much protein may put too much strain on the kidneys. People having a high-protein diet may also excrete more calcium than normal in their urine. This can contribute to osteoporosis and kidney stones.


If you are unsure whether a low carb diet is the right diet plan for you, it is best to consult your physician, who may best advice you on how to proceed.  Although this diet may promote quick weight loss, the long term consequences may outweigh the benefits.


cabbage soup diet plan

Cabbage Soup Diet Plan

There may be times when we need to go on a quick diet to shed off excess holiday pounds or to look good for a special occasion, or even to jumpstart a diet leading towards a long-term moderate eating plan. The Cabbage Soup Diet is perfect for this as it only lasts 7 days and promises a 10 to 15 pound weight loss within the week.


Although there are many variations to this much-circulated diet, the following recipe remains the most popular:

  • 1 large cabbage, shredded
  • 5 large carrots, chopped
  • 18 ounces canned tomatoes, chopped
  • 2 large onions, chopped
  • 2 medium-sized red or green peppers, sliced
  • 4 celery stalks, chopped
  • black pepper
  • 2 packs of any onion soup mix
  • ½ pound of green beans, chopped
  • Optional: any herbs of your choice such as mint, parsley, basil, cilantro, etc

Fill a large pot with water and bring to a boil. Pour all the vegetables into the pot and cover. Stir in the soup mix and continue boiling for 10 minutes. Reduce the heat and simmer until all the vegetables are soft. Mix in the chopped herbs and black pepper. Save a handful of herbs for garnish.


The Cabbage Soup Diet is pretty straight-forward in its instructions. It promises that you can eat all you want, provided that you stick to what is allowed. During the entire 7 days you must have a bowl of cabbage soup for breakfast, lunch and dinner. Although the instructions call for cabbage soup for breakfast, lunch and dinner, you can actually eat as much as you want all day long. During the 7 days you may drink as much water and non-caloric beverages as you want, including cranberry juice, black coffee and unsweetened tea. Below are the other foods that you may eat along with the cabbage soup:

DAY 1: Any fruit that you want, except for bananas.

DAY 2: Baked potato with butter, any low-calorie vegetables except for beans, peas and corn.

DAY 3: Any fruit except for bananas and any low-calorie vegetables

DAY 4: 8 bananas and 2 glasses of skim milk.

DAY 5: 20 ounce of beef, skinless chicken or fish, 6 fresh tomatoes, and 6 to 8 glasses of water.

DAY 6: 3 beef steaks and unlimited vegetables.

DAY 7: 2 cups of brown rice and vegetables.



For those who find eating the same cabbage soup day after day to be boring, you can actually add a little variation to the recipe. For example, try altering the kind of ingredients you use. Use red onions and red cabbage for the first batch, then use yellow onions and green cabbage for the next batch.  You can also experiment with different herbs for extra taste. Adding a few herbs such as chopped cilantro, cumin and chilli powder will give it a Southwestern flavour, while basil, oregano and garlic powder will give it a twist of Italian. A little soy sauce, fish or shrimp  bouillion and bean sprouts will give it an Oriental flair, while curry powder and a bit of mint will lend it a Moroccan taste. If you want it to taste a little French you can add rosemary and thyme. The list is never ending if you use a little creativity.


The Cabbage Soup Diet is essentially a good-tasting fast, wherein you are consuming very little calories a day. Although the main star is the cabbage, it is really the low-calorie diet plan of 800 to 1,000 calories a day that makes you lose weight rapidly. The cabbage soup is merely to sustain your hunger during this 7 day period. You may lose up to 10 to 15 pounds on this diet, but the bulk of what you are losing will likely be water. Once the person resumes eating normally after the 7 days, the weight may be regained.


Though some may call this diet a quick fix, if you are intent on trying it, you may want to consult with your physician beforehand. There is always the danger of feeling faint or light-headed when you are surviving on so few nutrients a day. People with medical conditions should check with their doctor to ensure they are fit to be on the diet.


Ducan Diet

The Dukan Diet

The Dukan Diet was invented by French nutritionist and author Pierre Dukan, who is the most widely read nutritionist in France today. His diet method is now recognized all over the world, gaining popularity among celebrities and popular personalities. The Dukan diet focuses on eating more foods that are rich in lean protein. The reason is that lean protein foods have low fat content and therefore promote weight lost. The diet has a list of 100 allowed foods to choose from. There are four phases in the Dukan Diet, namely the attack phase, the cruise phase, the consolidation phase, and the stabilization phase.


This phase jumpstarts your metabolism and enables you to lose 2 to 3 kilograms, or 4.4 to 6.6 pounds, in 2 to 7 days. In this phase, you may only eat among the allowed protein-rich foods. The food you eat must not contain more than 10% of total fat. The length of this phase should not exceed 10 days. Among the food that you are allowed to eat during this phase are skinless chicken, lean turkey, lean beef steak, fish, eggs, lobsters, crabs, scallops, prawns, and dairy products such as non-fat cheese, low-fat yogurt and skim milk.


This phase allows you to add vegetables to your diet of lean protein. There are two meal plans in this phase. The first meal plan consists of vegetables plus lean protein, and the second meal plan consists of only lean protein. You should alternate the two meal plans daily for several weeks, or until you have reached your ideal weight. Foods which are allowed during this phase are tomatoes, broccoli, spinach, cabbage, cucumber, Brussels sprouts, celery, artichokes, onions, cauliflower, chards, mushrooms and pumpkin.


This phase aims to sustain your ideal weight once it is achieved. It makes your body adjust itself to accept the sudden new weight loss to ensure it does not regain the weight. This phase reintroduces new foods such as fruit, bread, pasta, cheese and starchy foods. A little dessert is also allowed as long as it is does not have a high calorie count. Since weight loss is not the primary focus of this phase, you will most likely experience no weight loss at this time. However, it is expected that you must maintain your ideal weight by continuing to eat the foods prescribed. The calculation on how long you must remain in this phase depends on how many pounds you lost during the attack and cruise phase. If you lost 1 pound, then you must remain at this phase for 5 days. If you lost 2 pounds, then you must remain in this phase for 10 days and so on.


The last phase of the Dukan Diet aims to sustain the weight loss for your lifetime. You can choose any day of the week and on this day must only eat protein foods. You can eat whatever you want on other days provided you include oat bran and exercise a few days a week.


One of the main advantages of the Dukan Diet is that it is designed to have long lasting results. The Dukan Diet doesn’t starve the body the way many fad diets do, thus causing no significant harm to the body. The diet is also relatively easy to follow with few restrictions.


There are a few side effects from doing the Dukan Diet. One of these is the tendency to get constipated during the attack and cruise phase due to the high levels of protein. This can be alleviated by consuming oat bran and lots of water. Another effect of too much protein is bad breath and dry mouth, which goes away as you progress.