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Josh Brolin’s Cable Workout Plan

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49 year old actor Josh Brolin has been bulking on to take on the roles of Cable in Deadpool 2 and Thanos in Avengers: Infinity War.  Brolin cleaned up his diet and started hitting the weights hard to get ripped for the roles. The actor has continued to post videos of his transformation Instagram to inspire his fans to live a healthier life.

A TYPICAL DAY

  • Warm Up: 10 Mins on the treadmill
  • 45 Mins of boxing
  • 1 hour of lifting: 8 to 12 heavy sets and 4 to 5 sets with lighter weight
  • 30 Mins of cardio with 2 Min intervals
  • ABs 3 sets of 10 reps hanging leg raises, 5- 1 Min planks, 3-20 bicycles

Off Day Workout: Warm up 10 mins on treadmill 15 incline at 3mph. ••• 45 mins boxing ••• 1.25 hrs lifting (warm up essential then heavy for 8 to 12 then two drop sets much lighter and slow). 4 sets of those. ••• 30 cardio (either elliptical back and forth from 15 to 21 in minute and 2 minute intervals). ••• Abs: 3×10 hanging leg raises all the way to the top and squeeze; 5xone minute planks mixed with 3x 20 (10 each side) slow bicycles with a one second squeeze at the top of each one). ••• Stretch. ••• Diet: 3 hard meals of chicken or salmon (for vegans can sub with mushrooms or quinoa) and a cup of veggies and 48 almonds a day (120g to 220g of either yams or black rice after workout or at night) and three protein shakes of @gardenoflife raw with greens. One cheat meal or even day (depending on your goal or sustainability) a week. ••• Supplements: @gardenoflife probiotic; and various @hbmaxmuscle natural supplements for fat burning and recovery: BCAAs and Glutamine (I'll write them down when I get home). ••• As for the steroid curiositors: I have nothing against people who use them. My goal is to stay clean. It's way harder, and knowing it's one shot away is always tempting but for what? It's more fun for me knowing I'm doing it this way. For those that think it's impossible: fuck off. For those that realize that your body type and work put in will dictate your best results: that's all that matters. We all look differently, thank God. One person might have to put twice the work as someone else. Suck it up, it's worth it. But remember to have fun. If you drink, don't forget to get drunk and get a cab home. If you love sweets, have a donut then get back on board without looking back. The problem is when we go off the rails, we tend to give up. Don't listen to that voice. Forge ahead. As much of an asshole as Deadpool is, he inspires us to want to kick his ass as we laugh at his jokes. Be like Cable: train to thump on Deadpool. @iambuilt @justindlovato @stephjlovato @goldsgym #cableswole #doit @prevailactivewear #givemeafuckingdonut

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DROP SETS

You have lift until you cannot lift anymore. Forget about counting each rep, just focus on the movement. As your body gets used to the reps, try switching to heavier to continue to challenge your muscles.

DON’T SKIP A WORKOUT

You have to have discipline for anything you want to achieve. Even if you can’t spend 2 hours a day working out, you can always get 30 minutes in before work or after work.

THE DIET

Brolin broke down the main themes of his meals. “Totally clean: no sugar, no breads, no pastas, no drugs, none of it”  he wrote. “Fish, rice, eggs, veggies, water”

  • 3 hard meals of chicken or salmon (for vegans can sub with mushrooms or quinoa) and a cup of veggies and 48 almonds a day (120g to 220g of either yams or black rice after workout or at night).
  • Three protein shakes of @gardenoflife raw with greens.
  • One cheat meal or even day (depending on your goal or sustainability) a week.

 

 

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Alvin Kamara Decides That Weights Are Not Enough In His Workout

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Saints running back and NFL Rookie of The Year Alvin Kamara is getting ready for next season.

Kamara decided to put the entire weight rack on his shoulders, along with four giant plates, and then he walked 20 yards with them.

As if that’s not difficult enough, Kamara also decided to pull a Jeep behind him during his workout, which probably burned roughly 90,000 calories.

If you want to rush for over 1500 yards maybe you should find a Jeep.

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What’s Holding You Back From Being Ripped

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Do you want to be a ripped guy with abs for all seasons? The answer is a matter of priorities and discipline.

Think about it: Are you willing to cook your own food instead of eating premade meals or buying takeout? Count your macros and measure your food portions? Eat salad while the rest of your buddies are eating pizza? Give up even foods you didn’t think were especially bad for you, such as bread, cheese, and milk? Commit yourself to getting more sleep than a normal guy?

If you answered yes to all those questions, you may have the dedication needed to get ripped. If not, no worries—you can still be strong, healthy, and lean, a guy who’s always energized and resistant to disease but won’t appear in a firemen’s calendar anytime soon. And no one says you have to.

But if ripped is your goal, we’ve got the goods. You’ll achieve a lean physique faster with this approach than with any other you’ve tried so far.

Determine how those calories break down into grams of protein, carbs, and fat. Because getting ripped demands resistance training and lifters need more protein than regular folks to repair muscle, set your daily protein intake at 1g per pound of bodyweight. You need carbs to provide energy for workouts and recover from training, so again, 1g per pound is good. As for fat, keep it low to keep calories under control (1g of fat has more than twice the calories of a gram of protein or carbs), but not so low that you negatively impact hormones like testosterone: Start with 0.4g per pound per day.

So for our 250-lb man who wants to be 180, his macros are 180g protein, 180g carbs, and 72g fat.

 

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Do Fitness Trackers Really Work?

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This article was written by K. ALEISHA FETTERS and was originally published on Details.com.

THE QUESTION: I’M constantly looking at my fitness tracker. But how much can I really rely on what it’s telling me?

The expert: Ray Browning, Ph.D., director of the Physical Activity Energetics/Mechanics Lab at Colorado State University

The answer: It depends what, exactly, you’re tracking and which brand you’re wearing.

Why? These fitness devices track everything—from calories burned to steps taken—with their built-in accelerometers. And as the name suggests, they only detect acceleration (changes in motion), not exertion. They don’t have any idea if your arm is wielding a candy bar or a 50-pound dumbbell.

That’s why, as you may or may not have noticed, your tracker gives you little to no credit for some of your workouts. A lot of strength training exercises—not to mention biking—all read like you’re just chilling out on the couch, Browning says. Remember: If your tracker is not bouncing around, it’s not counting your exercise.

In one recent study published in Medicine & Science in Sports & Exercise, trackers’ calorie expenditure (one subset of the genre) was found to be between 10 and 15 percent off, on average, which isn’t so bad. Researchers asked 30 men and 30 women to complete a 69-minute workout that included 13 different activities—from writing at a computer and playing Wii tennis to running and shooting hoops. They then compared the readings from eight fitness trackers against those from portable (and far more accurate) metabolic analyzers.

The BodyMedia FIT, Fitbit Zip, and Fitbit One, were the most accurate (with 9.3, 10.1, and 10.4 error ratings, respectively), while the Jawbone Up, Actigraph, Directlife, Nike Fuel Band, and Basis Band, brought up the rear (with 12.2, 12.6, 12.8, 13.0, 23.5 percent error ratings, respectively).

But if you put too much faith in even the most accurate trackers—basing your calorie intake on how many calories your device says you’re burning—you could end up gaining, not losing weight, Browning says. For instance, if your fitness tracker says you’ve burned 3,000 calories today, you may have actually only burned 2,500.

The smartphone apps for some of these fitness trackers will let you manually enter exercises to get a more accurate calorie-burn total, but even if your tracker knows your height, weight, age, and gender, the calorie-estimate could be off, of course. (the accuracy of cardio machine calorie-counters is another matter.)

There is a silver lining, though: “These fitness trackers may not be accurate in counting calories, but their results are repeatable,” says Browning. If you do the exact same thing two days in a row, you can expect the same tallies from your tracker. That means you can easily use them to track your progress. Have you burned more calories today than yesterday? Taken more steps? You can trust that info.

And progress, in the end, is what will make you fitter and faster.

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