How Do Actors Get in Shape for Roles?

Some actors are renowned for their dedication to becoming the characters they play. Christian Bale is a perfect example of this, dropping as much as 62 pounds for his role in The Machinist and gaining as much as 100 pounds just a year later to play Batman in The Dark Knight. Those are dramatic, and almost certainly unhealthy, weight fluctuations, but they do prove that massive changes in body composition are possible in very short periods of time. Here is how the elite in Hollywood physically prepare for their roles.

Eat Right

Before you can bulk up or slim down, you must give your body the nutrients it needs to build muscle and lean body mass. For Bale in his transition to Batman, that meant eating a strict 1:2:3 diet. Every meal and every snack consisted of1 part fat, 2 parts protein, and 3 parts carbohydrate. Robert Downey Jr. used a similar 30:30:40 rule (based on percentages of fat, protein, and carbohydrate) to become Iron Man.

Get a Friend

Very few actors complete drastic physical transformations on their own. Most of them have personal trainers and private chefs who can offer encouragement and keep them on track in terms of diet and exercise. For most of us, a private chef is not an option. That does not mean, however, that you must go it alone. Find a friend or two who will be as dedicated to the transformation as you are. Together, you will have a much better chance of reaching your goals by offering each other moral support, encouragement, and the occasional (but usually necessary) kick in the pants.

Supplements, Protein, and Peptides Boost Gains in Lean Body Mass

Supplements and other nutritional additives play an important role in rapid weight gain, particularly when that weight-gain focuses on building lean body mass in the setting of high calorie intake. Currently, there are several outstanding options for improving protein intake and tilting the body’s metabolism toward muscle building. Scientists are working to develop peptides, like IGF1 and sermorelin, that might help people build lean body mass even faster in the future. Right now, animal models of these peptides are showing a great deal of promise. You can learn more about theses research peptides at https://www.peptidesciences.com

Most peptides have not yet been approved for human use by the FDA. Ongoing research is being conducted to study the benefits of these short chain amino acid structures.

Choose a Workout Routine and Stick with It

One thing that all successful actors have in common is dedication to their goal and strict adherence to a routine. In interview after interview, actors who have gone through dramatic physical transformations talk about sticking to one workout regimen. They do it again and again, day after day, until they reach their goal. They don’t jump from one fad to the next, they choose a proven technique and give it everything they’ve got.

Be Realistic

For The 300, Gerard Butler got pretty ripped in just a few months. How did he do it? He lost weight and added minimal muscle. In other words, he simply toned up to reveal what muscle he already had. This distinction is critical to keep in mind and highlights a very important point. Actors have all day, every day to make the changes they do and even then it takes time. For those of us with jobs, families, and other commitments, the gains come slower. This isn’t necessarily a bad thing. In fact, it is probably the healthier way to go. So, be realistic about what you, personally, can accomplish in a given period. This will help you avoid burnout and ensure that you stick with your routine for the long-term.

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