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For those people living on Mars Daniel Craig is the star of James Bond, Casino Royale and
Quantum of Solace. In was in the first of these films that Daniel Craig and THAT body first shot to
real movie stardum. When Craig's character James Bond 007 first steps out of the ocean many a
women's heart melted and many guys looked on enviously at a torso that screamed ' I could kill
you'.
The Daniel Craig workout
For those people who had seen Daniel Craig in Our Friends in the North and Lara Croft, Tomb
Raider the sight of a muscular James Bond wasn't that much of a suprise. Daniel Craig has, in
seems, always been in tip top shape. But his physique in Bond took his athletic look to another
level. Gone were the showy muscles - the sinewy, thin model like muscles and in were muscles
that made Craig seem like an international rugby player of American Football line-backer.
The Daniel Craig resistance workout
To get into shape for Casino Royale Daniel Craig had two months to transform himself into
someone who looked like they could kill you with their bare hands. And this is how he did it.
Craig workout out 5 days a week, Monday to Friday for 45 minutes per session. He took the
weekend off to rest and recuperate.
During these 45 minute sessions he workout out no-stop using his body weight (press ups, pull
ups, back entensions, crunches) and a variety of resistance equipment, including barbells and
dumbbells. Never repeating the same workout twice, Daniel Craig's workout looked something
like this:
• Press ups
• Pull ups
• Bench press
• Deadlift
• Squats
• Shoulder press
• Lunges
Performed either supersetting opposing muscles groups (one set chest, one set back, the
repeat) or as a circuit) Daniel Craig developed his muscles in a super quick time.
The Daniel Craig fitness workout
For Bond at least Daniel Craig only did cardio work when his body looked a little heavy or he
wanted to show his abs more. This meant 10 to 20 minutes or so working at 85% of his age
predicted maximum heart rate (APMHR).
The Daniel Craig diet
In Casino Royale, James Bond needed to look mean and hard, yet lean and athletic. To gain such
a look Daniel Craig would have eated his fair share of protein and low glycemic index (GI)
carbohydrates and some dietary fats . Like many a movie star and Men's Health cover model
Craig would have eaten the vast majority of his daily carb intake earlier in the day, to fuel his
mind and body for the day rather than late at night when excess stores of sugars will simply turn
to fat.
So use the tips and ideas above to create your own version of the Daniel Craig body.Diet:
The first thing you must take into consideration is the food you put into your body. There is truth
to the saying “you are what you eat,” and Daniel Craig is no exception. He definitely didn’t get
into that shape by eating chips, candy and fast food, so you should seek to eliminate those
foods from your diet. Whether you need to gain muscle to reach his size or lose fat to achieve
his level of leanness, you should be consuming between five and eight meals a day — no
exceptions. If you starve yourself, your metabolism will shut down, which means that if you are
smaller, your body won’t grow, and if you are overweight, your body will hold onto fat. The next
time you go to the supermarket, stock up on whole foods — like lean meats, rice, vegetables,
and whole-grain bread — and stay away from fried food, candy, soda, chips, alcohol, enriched
flour, refined
sugar, and excessive amounts of preservatives and sodium. These foods have a much lower
nutritional value and are likely to either make you fat or cause you to retain excess water — or
both.
A balanced meal is made up of protein, carbohydrates and healthy fats. Your protein should
come from a serving of either chicken, turkey, fish or egg whites. Get your carbohydrates from
rice, oats, yams or sweet potatoes, hole-grain breads, and fruits and vegetables. Your fats will
come from healthy oils (canola, olive or flax seed), nuts and avocado.
Keeping each meal balanced will ensure that you have the proper nutrients to both fuel you
through your workouts and keep your metabolism functioning optimally. Feel free to consume
low-fat dairy products a few times a day. Craig was big, but not as lean as a fitness model, so you
can have moderate portions of healthy pasta and whole-grain bread, which are great bulking
foods.
How much protein and carbs you need:
To maintain Craig’s size, you should consume about one gram of protein per pound of body
weight and two grams to three grams of complex carbs per pound of body weight. Drink water all
day to flush your organs of excess protein and toxins, as well as to drop excess water weight
and stay hydrated. It would also be wise to take a multivitamin, as drinking water rids your body
of important minerals says yardsalezip.com
Doing all this should give you plenty of energy and ensure that your body isn’t overloaded with
excess glycogen that would get turned into fat. Also, try to consume your carbohydrates with
your first four meals and avoid them late at night so your body can burn more fat while you
sleep. For late-night meals, healthy fats should take the place of
carbohydrates; they will give your body more calories and energy, as they have five more
calories per gram than protein or carbs.
The Workout
As Craig was quite “built” in Casino Royale, cardio should be kept to a minimum (two days to
three days per week) and heavy weight training should be the focus of the workout plan,
particularly in the upper body. While pushing yourself at the gym is important, it is also
imperative that you focus on rest and recuperation; if you aren’t getting enough sleep, chances
are that your gains will suffer.
For each exercise, perform 3 to 5 sets of 8 to 12 reps. Feel free to throw in extra sets to your
particular liking.
Day 1: Upper Body
Chest
Incline dumbbell press:
Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights
to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with
your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until
your arms are extended. Lower the weights to the sides of your upper chest. Repeat.
Flat barbell bench press:
Lie supine on the bench. Dismount the barbell from the rack using a wide oblique overhand
grip. Lower the weight to your upper chest. Press the bar until your arms are extended. Repeat.
Pec dec flye:
Sit on the machine with your back on the pad. If available, push the foot lever until the arm pads
move forward. Place your forearms on the pads and position your upper arms parallel to one
another. Release the foot lever. Push the levers together. Return until the chest muscles are
stretched. Repeat.
Shoulders
Dumbbell lateral raise:
Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent.
With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists
are at shoulder height. Lower and repeat.
Reverse pec dec flye:
Lower the seat slightly and sit facing the machine. Adjust and grab the handles, then contract
your rear deltoids and shoulder blades to bring the weight back. Once you have squeezed your
shoulder blades together, return the handles to their initial position without letting the weights
rest. Repeat.
Day 2: Biceps/Triceps
Biceps
Barbell bicep curl:
Grasp the bar with a shoulder-width underhand grip. With your elbows at your sides, bend your
elbows and raise the bar until your forearms are vertical. Lower until your arms are fully
extended. Repeat.
Dumbbell hammer curl:
Hold a dumbbell in each hand with palms facing in and arms straight. With your elbows at your
sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your
shoulder. Lower to the original position and repeat with the opposite arm.
Triceps
Lying tricep extension (skull crushers):
Lie on a bench with a narrow overhand grip on a barbell. Position the barbell over your forehead
with your arms extended. Lower the bar by bending your elbows. As the bar approaches your
head, move your elbows backward slightly — just enough to allow the bar to clear your head.
Extend your arms. As you bring the bar back and it clears your head, put your elbows back in
their initial position and extend your arms over your forehead. Repeat.
Dumbbell tricep kickback:
Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your
upper arm parallel to the floor. Extend your arm until it is straight. Return and repeat. Continue
with the opposite arm.
Rope tricep pulldown:
Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend
your arms downward. Release until your forearms are close to your upper arms (with your hands
no higher than your chest). Repeat.
Day 3: Legs/Glutes/Abs
Dumbbell lunge:
Stand with a dumbbell in each hand, palms facing in. Lunge forward with one leg. Land on your
heel, then your forefoot. Lower your body by flexing the knee and hip of your front leg until the
knee of your rear leg is almost in contact with floor. Return to the standing position by forcibly
extending the hip and knee of the front leg. Repeat with the opposite leg.
Leg extension:
Sit on the apparatus with your back against the padded back support. Place the front of your
lower legs under the padded lever. Position your knee articulations at the same axis as the
lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending
your knees until your legs are straight. Return the lever to the original
position by bending your knees. Repeat.
Prone hamstring curl:
Facing the bench, stand between the bench and the lever pads. Lie prone on the bench with
your knees just beyond the edge of it and your lower legs under the lever pads. Grasp the
handles. Raise the lever pads to the back of your thighs by flexing your knees. Lower the lever
pads until your legs are straight. Repeat.
Standing cable glute pull super set with abductor machine:
Attach an ankle cuff to the low pulley. Attach the cuff to one ankle, grasp the ballet bar with both
hands and step far back with your unattached foot. Keep your elbows straight to support your
body. Keeping your leg straight, lift your cuffed foot off the floor until your leg is at a 45-degree
angle with the floor. Repeat. Continue with the opposite leg.
Standing calf raise/seated calf raise:
Place your shoulders under the padded lever. Position your toes and the balls of your feet on
the calf block with the arches and heels extending off. Grasp the handles or the sides of the
padded lever. Raise your heels by extending your ankles as high as possible. Then, lower your
heels by bending your ankles until your calves are stretched. Repeat.
Hanging leg raises/oblique cable twist super set:
Grasp and hang from the high bar. Raise your legs by flexing your hips and knees until your
thighs are a little higher than parallel to the floor. Return until your hips and knees are
extended. Repeat.
Standing cable oblique twist:
Get on the cable crossover machine. With your arms straight, hold the handle in front of your
chest. While looking straight ahead, contract your abdominal and slowly turn your torso to the
right, making sure to not pull with your arms, but to feel the work in your obliques. Release and
repeat on the opposite side.
All the weight loss tools that you need are there, now you know Daniel Craig’s body sculpting
exersises and you can start incroperating them into your own workout.
Quantum of Solace. In was in the first of these films that Daniel Craig and THAT body first shot to
real movie stardum. When Craig's character James Bond 007 first steps out of the ocean many a
women's heart melted and many guys looked on enviously at a torso that screamed ' I could kill
you'.
The Daniel Craig workout
For those people who had seen Daniel Craig in Our Friends in the North and Lara Croft, Tomb
Raider the sight of a muscular James Bond wasn't that much of a suprise. Daniel Craig has, in
seems, always been in tip top shape. But his physique in Bond took his athletic look to another
level. Gone were the showy muscles - the sinewy, thin model like muscles and in were muscles
that made Craig seem like an international rugby player of American Football line-backer.
The Daniel Craig resistance workout
To get into shape for Casino Royale Daniel Craig had two months to transform himself into
someone who looked like they could kill you with their bare hands. And this is how he did it.
Craig workout out 5 days a week, Monday to Friday for 45 minutes per session. He took the
weekend off to rest and recuperate.
During these 45 minute sessions he workout out no-stop using his body weight (press ups, pull
ups, back entensions, crunches) and a variety of resistance equipment, including barbells and
dumbbells. Never repeating the same workout twice, Daniel Craig's workout looked something
like this:
• Press ups
• Pull ups
• Bench press
• Deadlift
• Squats
• Shoulder press
• Lunges
Performed either supersetting opposing muscles groups (one set chest, one set back, the
repeat) or as a circuit) Daniel Craig developed his muscles in a super quick time.
The Daniel Craig fitness workout
For Bond at least Daniel Craig only did cardio work when his body looked a little heavy or he
wanted to show his abs more. This meant 10 to 20 minutes or so working at 85% of his age
predicted maximum heart rate (APMHR).
The Daniel Craig diet
In Casino Royale, James Bond needed to look mean and hard, yet lean and athletic. To gain such
a look Daniel Craig would have eated his fair share of protein and low glycemic index (GI)
carbohydrates and some dietary fats . Like many a movie star and Men's Health cover model
Craig would have eaten the vast majority of his daily carb intake earlier in the day, to fuel his
mind and body for the day rather than late at night when excess stores of sugars will simply turn
to fat.
So use the tips and ideas above to create your own version of the Daniel Craig body.Diet:
The first thing you must take into consideration is the food you put into your body. There is truth
to the saying “you are what you eat,” and Daniel Craig is no exception. He definitely didn’t get
into that shape by eating chips, candy and fast food, so you should seek to eliminate those
foods from your diet. Whether you need to gain muscle to reach his size or lose fat to achieve
his level of leanness, you should be consuming between five and eight meals a day — no
exceptions. If you starve yourself, your metabolism will shut down, which means that if you are
smaller, your body won’t grow, and if you are overweight, your body will hold onto fat. The next
time you go to the supermarket, stock up on whole foods — like lean meats, rice, vegetables,
and whole-grain bread — and stay away from fried food, candy, soda, chips, alcohol, enriched
flour, refined
sugar, and excessive amounts of preservatives and sodium. These foods have a much lower
nutritional value and are likely to either make you fat or cause you to retain excess water — or
both.
A balanced meal is made up of protein, carbohydrates and healthy fats. Your protein should
come from a serving of either chicken, turkey, fish or egg whites. Get your carbohydrates from
rice, oats, yams or sweet potatoes, hole-grain breads, and fruits and vegetables. Your fats will
come from healthy oils (canola, olive or flax seed), nuts and avocado.
Keeping each meal balanced will ensure that you have the proper nutrients to both fuel you
through your workouts and keep your metabolism functioning optimally. Feel free to consume
low-fat dairy products a few times a day. Craig was big, but not as lean as a fitness model, so you
can have moderate portions of healthy pasta and whole-grain bread, which are great bulking
foods.
How much protein and carbs you need:
To maintain Craig’s size, you should consume about one gram of protein per pound of body
weight and two grams to three grams of complex carbs per pound of body weight. Drink water all
day to flush your organs of excess protein and toxins, as well as to drop excess water weight
and stay hydrated. It would also be wise to take a multivitamin, as drinking water rids your body
of important minerals says yardsalezip.com
Doing all this should give you plenty of energy and ensure that your body isn’t overloaded with
excess glycogen that would get turned into fat. Also, try to consume your carbohydrates with
your first four meals and avoid them late at night so your body can burn more fat while you
sleep. For late-night meals, healthy fats should take the place of
carbohydrates; they will give your body more calories and energy, as they have five more
calories per gram than protein or carbs.
The Workout
As Craig was quite “built” in Casino Royale, cardio should be kept to a minimum (two days to
three days per week) and heavy weight training should be the focus of the workout plan,
particularly in the upper body. While pushing yourself at the gym is important, it is also
imperative that you focus on rest and recuperation; if you aren’t getting enough sleep, chances
are that your gains will suffer.
For each exercise, perform 3 to 5 sets of 8 to 12 reps. Feel free to throw in extra sets to your
particular liking.
Day 1: Upper Body
Chest
Incline dumbbell press:
Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights
to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with
your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until
your arms are extended. Lower the weights to the sides of your upper chest. Repeat.
Flat barbell bench press:
Lie supine on the bench. Dismount the barbell from the rack using a wide oblique overhand
grip. Lower the weight to your upper chest. Press the bar until your arms are extended. Repeat.
Pec dec flye:
Sit on the machine with your back on the pad. If available, push the foot lever until the arm pads
move forward. Place your forearms on the pads and position your upper arms parallel to one
another. Release the foot lever. Push the levers together. Return until the chest muscles are
stretched. Repeat.
Shoulders
Dumbbell lateral raise:
Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent.
With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists
are at shoulder height. Lower and repeat.
Reverse pec dec flye:
Lower the seat slightly and sit facing the machine. Adjust and grab the handles, then contract
your rear deltoids and shoulder blades to bring the weight back. Once you have squeezed your
shoulder blades together, return the handles to their initial position without letting the weights
rest. Repeat.
Day 2: Biceps/Triceps
Biceps
Barbell bicep curl:
Grasp the bar with a shoulder-width underhand grip. With your elbows at your sides, bend your
elbows and raise the bar until your forearms are vertical. Lower until your arms are fully
extended. Repeat.
Dumbbell hammer curl:
Hold a dumbbell in each hand with palms facing in and arms straight. With your elbows at your
sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your
shoulder. Lower to the original position and repeat with the opposite arm.
Triceps
Lying tricep extension (skull crushers):
Lie on a bench with a narrow overhand grip on a barbell. Position the barbell over your forehead
with your arms extended. Lower the bar by bending your elbows. As the bar approaches your
head, move your elbows backward slightly — just enough to allow the bar to clear your head.
Extend your arms. As you bring the bar back and it clears your head, put your elbows back in
their initial position and extend your arms over your forehead. Repeat.
Dumbbell tricep kickback:
Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your
upper arm parallel to the floor. Extend your arm until it is straight. Return and repeat. Continue
with the opposite arm.
Rope tricep pulldown:
Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend
your arms downward. Release until your forearms are close to your upper arms (with your hands
no higher than your chest). Repeat.
Day 3: Legs/Glutes/Abs
Dumbbell lunge:
Stand with a dumbbell in each hand, palms facing in. Lunge forward with one leg. Land on your
heel, then your forefoot. Lower your body by flexing the knee and hip of your front leg until the
knee of your rear leg is almost in contact with floor. Return to the standing position by forcibly
extending the hip and knee of the front leg. Repeat with the opposite leg.
Leg extension:
Sit on the apparatus with your back against the padded back support. Place the front of your
lower legs under the padded lever. Position your knee articulations at the same axis as the
lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending
your knees until your legs are straight. Return the lever to the original
position by bending your knees. Repeat.
Prone hamstring curl:
Facing the bench, stand between the bench and the lever pads. Lie prone on the bench with
your knees just beyond the edge of it and your lower legs under the lever pads. Grasp the
handles. Raise the lever pads to the back of your thighs by flexing your knees. Lower the lever
pads until your legs are straight. Repeat.
Standing cable glute pull super set with abductor machine:
Attach an ankle cuff to the low pulley. Attach the cuff to one ankle, grasp the ballet bar with both
hands and step far back with your unattached foot. Keep your elbows straight to support your
body. Keeping your leg straight, lift your cuffed foot off the floor until your leg is at a 45-degree
angle with the floor. Repeat. Continue with the opposite leg.
Standing calf raise/seated calf raise:
Place your shoulders under the padded lever. Position your toes and the balls of your feet on
the calf block with the arches and heels extending off. Grasp the handles or the sides of the
padded lever. Raise your heels by extending your ankles as high as possible. Then, lower your
heels by bending your ankles until your calves are stretched. Repeat.
Hanging leg raises/oblique cable twist super set:
Grasp and hang from the high bar. Raise your legs by flexing your hips and knees until your
thighs are a little higher than parallel to the floor. Return until your hips and knees are
extended. Repeat.
Standing cable oblique twist:
Get on the cable crossover machine. With your arms straight, hold the handle in front of your
chest. While looking straight ahead, contract your abdominal and slowly turn your torso to the
right, making sure to not pull with your arms, but to feel the work in your obliques. Release and
repeat on the opposite side.
All the weight loss tools that you need are there, now you know Daniel Craig’s body sculpting
exersises and you can start incroperating them into your own workout.
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