A Bit of Background on Celebrity Trainer – Cornel Chin

Cornel Chin has been a fitness professional for over 20 years. He is an expert at "fitness troubleshooting" as well as preparing actors and actresses for movie roles. He is based in the UK…is a frequent guest on radio as well as television…has written three fitness books…contributes regularly to dozens of fitness publications. Along with all of that he gets flown to remote locations around the world to train celebrities to get fit for big-time movies. "The Beach" was Leo's next movie after "Titanic". DiCaprio at that time was considered Hollywood's leading man. So Cornel had just a little bit of pressure to get some dramatic results and a short time to accomplish this.

So Let's Get to the Q&A…

Before we start, I know that some people are going to try to compare Leo to someone like Brad Pitt in "Fight Club" or Cam Gigandet in "Never Back Down". The thing to remember is that Cornel's job was to make the entire cast of "The Beach" look lean like they lived on a desolate island. It would have looked a little odd if everyone looked like fitness models. Leo wound up with a slim surfer's build…and this fit his role perfectly. Again…Cornel hit it just right in my opinion.

Rusty: Cornel, I am so pumped that you contacted me. I know it sounds like I am just saying this, but Leonardo DiCaprio is one of my favorite actors. I took my girlfriend to see "Shutter Island" recently and it delivered as promised. I actually own a copy of "The Beach", because I consider it to be a classic and one of Leonardo's best movies…plus the scenery is out of this world. So how did you get to work on this set and train Leo? What an incredible opportunity!

Cornel: It most certainly was an incredible moment for me. My 'route' into training Leo was through an existing client at the time- the film’s producer Andrew MacDonald (who’s still my client and very good personal friend!). At the time, Andrew completed his most recent film 'A Love Less Ordinary' (starring Cameron Diaz and Ewan Mcgregor) and was keen to transpose the very popular book 'The Beach' into celluloid.

During one of our training sessions, Andrew and I discussed the idea of he and Danny Boyle (the director) of getting Leo on board for the lead part. Remember, Leo was then the world’s most sought after actor, riding the crest of the wave of success of 'Titanic' just recently released.

Andrew mentioned if Leo agreed to the part, then I would have the opportunity of training him in Thailand. I genuinely didn’t ponder over it for too long believing Andrew was joking. Several months after that discussion, Andrew called me from Thailand and said “Pack your bags- I’ve got Leo for the film and you’re coming to Thailand to train him. I’ll arrange a first class plane ticket, accommodation and chauffeured car for you”. Not many people receive that kind of offer every day, so how could I refuse?!

Rusty: What I like about "The Beach" is that Leonardo and the cast just looked lean and healthy. They looked like lean vibrant people and they weren't "over-done". Did you train everyone on the set?

Cornel: Indeed, I did- from Leo himself to Danny Boyle, the entire film cast to the director of photography. They were all very keen to have a go at exercise and liked the idea of the set’s very own resident fitness trainer! They were the greatest bunch of people to work with. We’d start the morning off with a training sessions right on the beach at 0830 hours and again about 16.00 hours either in the hotel gym or back on beach.

[Watch the trailer...such an amazing movie!]

Rusty: That sounds amazing…I will use any excuse to go to the beach. Can you describe a typical beach workout?

Cornel: As you can appreciate, the beach itself was devoid of any form of exercise equipment. This meant that I had to think outside the box- be creative and conjure up nearly three weeks worth of exercises that would firstly be safe, effective yet fun and exciting. Being on a beach environment was a bonus, as the sand is one of the best surfaces to exercise on.

We started with a warm up that consisted of mobility exercises followed by some light running on the beach- forward, backward and lateral runs were added into the mix for variety. The cardio section involved bodyweight exercises, incorporating circuits. We would mix it up with some kick boxing drills, more running coupled with a few competitive races, etc. Since we had the ocean to hand, we’d occasionally get in the water and do water aerobics. The specific work involved targeting the abs, upper body and lower body. All of these exercises involved using exclusively bodyweight exercises such as press ups, crunches, leg raises and so forth. At the very end we would spend about 30 minutes of stretching and relaxing looking over to the beautiful ocean as we all told jokes!

Rusty: Completely off the topic of working out, but what was your favorite area of Thailand. I plan on going someday and want to know where the must-see places are. Any advice on hotels, beaches, restaurants, etc?

Cornel: Since I was in Thailand for only three weeks, and was primarily based on around the south eastern part of Phuket, in Cape Panwa near Phuket town, I only really managed to visit a few places. It’s an area of white sandy beaches, amazing diving and clear blue water make it a sea and sun worshipers paradise and if you like nightlife, there’s plenty of places to shake your stuff!

[Cape Panwa Hotel - one of the beautiful beach hotels Cornel lodged during his stay in Thailand]

I stayed at the Royal Phuket City Hotel and Cape Panwa hotel which at the time, were superb. They were both situated right on the beach front with an abundance of eating places nestled around them. The hotel restaurants served up amazing food. We tried most of the small local eating places, to sample the ‘real Thailand’. We found the small local restaurants to offer the best Thai cuisine- real Thai home cooking. I’d shy away from the food street vendors though. This is perhaps personal taste and didn’t actually try these-it’s more a case of being sensible, although we regularly spotted tourists eating from these establishments.

Of the places to visit, well the list is exhaustive. I really wouldn’t be able to tell you where to start. The entire island is a tourist’s haven. My advise would be to arrange a ‘rolling trip’- stay at various locations in and around Thailand. That’s what most tourists do and that’s what I’d do when I revisit hopefully next year. I’d make sure I read all of the guides and speak with various people to get the ‘skinny’ on Thailand.

Rusty: How far away was Leo from his target goal when you started and how long did you have to get him in top shape?

Cornel: When I initially met Leo, we discussed his medical history, eating habits etc, so I could build up a profile on him that would enable me to tailor make an effective training plan.

Leo wasn’t in the greatest of shape when I first met him and he was a good 8 kilos (17 pounds) from his ideal body shape. Contrary to what the media negatively and unfairly portrayed about him at the time, Leo had gained some unwanted weight. This was not as a direct result of being complacent and living a debauched lifestyle after the success of 'Titanic', but because he’d had recent ligament surgery to his knee. This caused him to be inactive for a while, which resulted in some excess baggage.

To get him in the best shape I could, specialist training skills were employed, as I had very limited time before filming commenced. The "look" required for the film by this time was a lean, well toned appearance – as if he’d been living off the resources of a desolate island. Many of the shots in the film featured Leo shirtless, so he had to feel confident about his body.

We trained exceptionally intensively for over two weeks. Although it was a very unorthodox approach, we trained on a twice daily basis for two hours each session. The workouts were divided into warming up, aerobic exercise for 45-60 minutes followed by an hour of specific resistance training. My main fear at the time was Leo getting injured with the immense amount of training he undertook. Fortunately, Leo is used to being active, regularly playing basketball and dynamic Frisbee in his leisure time and had youth on his side, so he was able to get in ship shape condition very rapidly. The results speak for themselves in the film!

[Cornel Chin and Leonardo DiCaprio 10 years ago when "The Beach" was filmed]

Rusty: Wow…4 hours per day…So that is roughly 28 hours per week. The average person training to get in shape for the beach would put in closer to 6-7 hours per week. So you compressed about 8-9 weeks of training into 2 weeks? The results do make sense and it was a well-though out approach. You really had to be that aggressive for Leo to lose 8 kilos (17 pounds). I like the idea of being aggressive for short periods of time, because I think the body can handle it. What are your thoughts on aggressive approaches? How long do you believe people can push hard before over-training?

Cornel: Yes, that was a hard decision to make. Admittedly, the production team of the film left it to the last minute for me to shape up Leo. I advised them that the Almighty above, magicians and witch doctors are experts at making ‘miracles’ happen, but fitness experts are rather limited in that respect!

I did however, manage to pull it off with Leo, as evidenced by the way he looked in the film. Having said that, it was a very unorthodox approach and not a typical workout for the unconditioned or exercise neophyte. It’s hard, intensive and aggressive exercise, designed to ‘shock’ the body into change and improvement.

This method of training is ideally suitable for very well conditioned, accomplished athletes whose bodies can handle the barrage of that intensive abuse. Think of a boxer during training season. He’ll spend up to five hours daily training up to the big match. This format of training can only be employed for a short period of time before the effects of over-training creep in. Two to three weeks is really the absolute limit and should be chased up with a week’s recuperation period.

Rusty: You mentioned that you had the cast do aerobic exercise for 45-60 minutes. Cardio and aerobic exercise gets little respect these days, but like you, I still endorse it as an effective way of getting lean. Combined with proper resistance training and obviously a "dialed in" diet, it creates a pleasing physique. I have dieted hard and skipped cardio and I just never felt as healthy as when I include cardio in my routine. What are your thoughts on this?

Cornel: I can’t personally state that aerobics has fallen off the radar recently. In my experience, it’s as popular and as sought after as it’s always been, especially here in Britain. It may be slightly off the boil in the USA at present and the reasons why I believe cardio isn’t as well regarded as it previously was is due to the introduction of newer, fresher, more exciting exercise trends and products that have come on stream.

Anaerobic training methods have had a big ‘push’ and the on going campaign in favour of the Power Plate and Vibro Plate that are today’s shining fitness stars, followed closely by the variety of Pilates training methods appear almost relentless. There has also been a renaissance of resistance training- waxing lyrical or extolling the virtues of lifting weights to increase the body’s metabolism. Perhaps these have replaced the good old fashioned cardio work?

In the UK fitness clubs, ‘Spinning’ is the most popular class of all classes run by these establishments. These classes are often over-subscribed. The treadmill too, is still the machine club members queue up to use, so it's plain to see the popularity of cardio in the UK today is undying.

I encourage and educate my own clients on how imperative cardio work is within their structured workouts. It accounts for over half of the routines I use with my clients. I express and stress that with the absence of cardio work, they wouldn’t be shedding unwanted surplus fat, they wouldn’t derive heart and lung power and they won’t lose weight.

[Audrey Tautou - another actress Cornel has worked with]

Rusty: Leo is a guy that you just can't help but like. The funny thing was that part of me didn't want to like him. It was probably just out of envy, because it is sometimes hard to cheer for someone who has such huge success at a young age. I changed my mind after watching movie after movie where his acting blew me away. He just comes across as a stand up guy. Is he that way in person?

Cornel: It was genuinely a real pleasure to work with a regular L.A street guy who just happened to be the biggest star on the planet! What struck me the most about him was how very down-to-earth he was. He’d remember most people’s names on the set and was always willing to talk, blend in and hang out with us all during his free time. He takes his acting super seriously and works at his craft, which is very evident in his films today. He deserves all the success he receives.

Rusty: A big philosophy of my site is an "attractive body" and a "gym body" are not necessarily the same thing. I like to workout in the gym, but create a look that doesn't scream "gym". You are personal trainer who seems to get this. Can you tell me more about your philosophy?

Cornel: People participate in exercise for a multitude of reasons. Many people like to sculpt their bodies and put it on show for all to see. There’s nothing wrong in this behaviour and it may well be deemed as a case of pure 100% narcissism. To them, it may be a display of how proud they are of their hard work in attaining such an incredible shape. Some people train for health and medical reasons and others to feel better in themselves. Regardless of the reason for exercising, my basic philosophy is: "If you don’t make time for exercise, you may one day have to make time for illness".

Rusty: So it looks like you have a new book out. How is it different from a lot of the other fitness books on the market?

Cornel: That’s always a good question, as there is a myriad of fitness titles out there all competing for the hot sellers list!

My book is very much focused on the ‘No Gym required’ workouts. Although there are many books that furnish the reader with workouts that can be done outside of the gym, my book was created on the theme of 'Exercise your way out of the Credit Crunch'.

It has come at the right time, in light of the current financial meltdown and escalating unemployment. People will still want to keep fit and stay in good shape. Indeed, many have or are considering giving up their expensive and unaffordable gym memberships. Once they do cancel their memberships, they'll be desperate to find alternative, practical and effective exercise solutions. They'll expect to achieve workouts to match those they can perform in their gym environment. After all, they won't want their hard earned efforts to come to an abrupt end. The main 'bones' of the book will focus on how to train effectively and how to generate and maximize results with very little or no money. The only investment made on the reader's part will be time and effort and will be a sure fire way to guarantee great returns!

[Cornel Chin flexing with the female cast of "The Beach"]

Rusty: I love the idea of teaching people to get fit outside of the gym. It is actually a skill that I believe everyone should learn. Does your workout require any special equipment?

Cornel: 'Skill' is very much the key factor when training my clients based on the ethos of the 'No Gym Required' style of workouts. My workouts requires very little equipment or use of sophisticated equipment. I typically employ body weight or free exercises and will often use light weights, jump rope, Step platform, kick boxing sparring mitts and focus pads, resistance bands, Swiss ball, balance board and exercise mats. If I train outdoors then I’ll seek out a park with a dedicated exercise area. Often these will consist of a sit up bench, dipping bars, balance beams, pull up bars, monkey bars, low hurdle bars etc. I’ll devise a workout structured around the equipment available. I always use a heart rate monitor to check on my clients pulse and training zones. It really does boil down to the trainer’s skill set and creativity when training equipment is unavailable or limited.

Rusty:: I love trainers like you who are making getting in shape accessible to everyone. I really applaud your message here. I'll make sure and include a link to your new book. Is it out now?

Cornel: Thanks a bunch for the compliment and praise and I really feel privileged to be posted on such a popular prestigious site such as yours. The book is now available in north America and will be rolled out in the UK on 1st May of this year.

The direct link to Amazon.com to purchase the book is:

Note: I'd like to thank Cornel Chin for explaining the steps it took to get the cast of "The Beach" in shape in such a short period of time. I haven't read his book yet, but plan to as soon as it arrives. If you get the chance, head over to Amazon and check it out. One last thing…I plan on getting more interviews from top celebrity trainers like Cornel on a regular basis.

A Bit About Ryan Kwanten's Acting Background…

Kwanten is a 32 year old Australian actor who began acting in 1997 in the Australian soap opera, Home and Away. He played the role as Vinnie Patterson in Home and Away until 2002. In 2004 he landed a role in the teen drama, Summerland until it was canceled after 26 episodes. In 2008 he landed the role of Jason Stackhouse in HBO's True Blood which thankfully is quickly gaining in popularity (it is my second favorite TV show…Always Sunny in Philadelphia is my top pick).

Ryan Stays Fit By Using "Old School" Body Weight Training

I read in a recent interview that he basically stays fit with body weight exercises: pushups, situps, pull ups, jump rope, etc. With the jump rope he likes to do interval training. In additon to this, he likes to go for a run every now and then. He used to compete in triathlons back in Australia. Ryan also competed in boxing when he was younger.

He Follows a Paleo Style Diet When He Needs to Lean Down

When he has a shirtless scene in True Blood that he wants to sharpen up for, he follows a diet based around protein and vegetables. He avoids refined grains and limits carbs during this time to get "extra lean". He claims that he only needs to do this 2-3 days before a special event. The lower intake of carbs insures that his insulin levels stay stable. Stable insulin levels are the key to burning body fat around the clock, since when insulin is high the body cannot use fat for energy.

There is Something to Be Said for "Real World" Fitness

I admire people like Ryan Kwanten who reach a super-high level of conditioning without going near a gym. Don't get me wrong…I really enjoy lifting weights…but a true master of fitness should be able to get fit with or without a gym or special equipment. Last winter I spent 3 months just doing body weight circuits in my apartment and to be honest, my physique looked about the same as when I was training in the gym.

Why I Am Canceling My Gym Membership This Week

This week I am going to cancel my gym membership. This is a BIG deal, because I have had an ongoing gym membership since 1988. Honestly, I have had a membership to a commercial gym for over 20 years. Even last winter when I was working out in my apartment, I still paid the monthly fees. I guess it is a safety net, my comfort zone, my security blanket…one that I am going to let go of. I am canceling my gym membership for the rest of 2009.

[I love the idea of getting outside of a comfort zone to evolve in a discipline. This two minute clip from Batman Begins is one of my favorite movie clips of all time. I always love the scenes where the hero goes to an isolated mountain or forest and learns from a master of some sort. I am a sucker for these scenes...can't get enough!]

Am I Going Away to The Mountains to Learn from a Master?

Not really…but I am dedicating the next 3 months to master the skills of getting ripped with body weight training. Ryan Murdock, who was awarded "Master Trainer of the Year", by the Martial Arts Hall of Fame…just created a high-level body weight course that I plan on mastering over the next 3 months…

Advanced Body Weight Training

Note: I am just going to be "gym free" for 3 months. I actually enjoy working out in a gym, but want to master the skill of getting fit anywhere…regardless of equipment. Ryan and Adam's new course uses an approach to body weight training that maximizes tension isometric holds, to create a hard "gymnast body"…while dropping body fat.

A One Paragraph Biography of Yvonne Craig

Yvonne began studying ballet at the age of 10. By the age of 16 she caught the attention of Fergei J. Denham of the Ballet Russe de Monte Carlo. She joined the Ballet Russe at that time and became one of the youngest members. A few years later she left the Ballet Russe and moved to Los Angeles. Within a year she landed her first movie role. From the late 50's and into the 60's she made several guest appearances on TV, but was most recognized as Batgirl on the Batman TV series.

I Grew Up Watching Batman and Remember Beautiful Women

Batman used to be my favorite TV show growing up. All the boys who grew up back in the late 60's and early to mid 70's wanted to be Batman or Evil Knievel. I remember watching hours upon hours of Batman. I can recall that all the women on the show were amazing looking. Up until recently I wasn't sure if that was just the way I remembered it, or if they really were as beautiful as I remember them. With the magic of Youtube, I can definitely say that Batgirl has got it goin' on!

[This video has a high entertainment value...the fight scenes in Batman were the best! The song sounds like some sort of late 80's French euro-disco track. I used to DJ a bit during that time period. This song would mix perfectly with Two of Hearts by Stacey Q. I feel kind of embarrassed that I thought of that just now!]

Getting In Great Shape While Retaining a Natural Look

There is something to be said for being slim and toned while keeping a natural look. One of the reasons I like James Bond movies is that they feature women who aren't plastic looking. Most of these women are slim and you can tell they workout, but they don't look like they live in the gym. I think the ideal look for a man or a woman is to have a sexy look, not a "gym look". If the first thing a person thinks of when they look at you is that you must workout a lot, then you might be overdoing it. I like it when people ask me if I am a swimmer or volleyball player…I don't like it as much if they ask how many times per week I lift.

Modern Female Fitness Competitors Overdo it In My Opinion

Female fitness competitors get in great shape and what they do is very impressive. I don't want to slam their sport, but they are not great role models for most women. Large shoulders and a big v-taper throw off a woman's physique. I also like to be able to tell the difference between a man's and woman's torso…a slight tone is the abs is okay…but a full on 6 pack could be a bit much. Call me crazy, but I appreciate the way women look naturally!

[Again...not trying to slam these women...I just think this looks unnatural. The good news is that these women aren't even close to as scary as female bodybuilders. I couldn't force myself to put up a video of female bodybuilding. The extremes those women go to is completely over the top.]

Am I Out of Touch With What People Find Appealing?

Maybe I'm just an old fashion guy who is hard wired to find the 60's physique more appealing. I'm turning 40 at the end of this year and perhaps I'm set in my ways. I would love to find out what other people think on this matter. Do you think a Yvonne Craig type physique looks best or the look of a female fitness competitor?

[On the left is Monica Brant, considered by many as the one of the best female fitness models of all time. On the right is Jessica Alba, who stay fit while retaining a softer look. In your opinion, what is the better physique to shoot for?]

Don't Get Me Wrong – Women Still Need Resistance Training

The last thing I want to do is make women feel like they should avoid resistance training…nothing could be further from the truth. The quickest route to getting slim is good diet mixed with resistance training, some interval work, and a dose of cardio. Getting strong with weights or body weight training while keeping the volume of lifting low will help women retain muscle while losing fat. It is actually hard to get too muscular, but it can happen. This article is to warn against overdoing it. Gaining too much muscle can create a bad look for guys as well.

Note: As Always…please tell me what you think!

Tarzan's Height and Weight vs Conan's Height and Weight

Judging by these two photos, I'm estimating that Tarzan is around 5'10" and 165-175 pounds. I heard that he pumped up right before this photo by doing pushups behind the tree (he appears a little bigger than normal in this photo). Conan, on the other hand, is 6'1" tall and around 260 pounds. Almost a 100 pound difference in weight!

Conan Is on the Juice, but Tarzan Isn't Intimidated

Tarzan knows that Conan's bulky muscles look impressive, but don't have as much function in the Jungle. Things like swinging from vines and sprinting over rough terrain are tougher with those extra 100 pounds. No doubt that Conan could crush Tarzan in a rock lifting competition, but Tarzan would smoke Conan in any thing that required any type of endurance.

Raw Strength VS Strength to Weight Ratio

Conan has much more raw strength than Tarzan. In a head to head fight or wrestling match, Conan would most likely come out victorious (if Conan could catch Tarzan). As far as functional strength to survive in the wilderness, Tarzan comes out on top. If a volcano erupted and Tarzan and Conan had to reach higher ground to avoid molten lava, Tarzan would be up a tree in a flash…this wouldn't be an easy task for Conan.

Conan's Excessive Muscle Slows Him Down Substantially

In anything requiring speed, Tarzan comes out on top. Same with endurance. Unfortunately for Conan, all that excess muscle just gets in the way the majority of the time. It definitely helps him swing around that massive sword he carries, but he pays a hefty price of being much less athletic compared to Tarzan. No doubt that Tarzan would smoke Conan in most competitions (Tarzan is even smoother with the ladies).

Erwan Le Corre, A True Modern Day "Tarzan"

Recently I was reading one of my favorite blogs, Free the Animal, and Richard wrote about a modern day Tarzan. He is a 37 year old Frenchman named Erwan Le Corre. Le Corre believes our workouts have been "domesticated" and believes we should workout in the outside world instead. This guy is impressive and Men's Health believes him to one of the fittest men in the world. Here is the Men's Health article: Fitness to Survive in the Wild.

[This is a cool video. It makes me want to head outside and run around the woods and beach like I did when I was a kid.]

A "Thank You" to the Sites Who Are Redefining the Idea of Fitness

There are many great sites who are pushing away from the idea of "gaining as much muscle as possible". Unfortunately, most gyms and fitness magazines are still pushing the bodybuilding-type workouts pretty hard. I want to thank those who are offering a better alternative (at least in my opinion). Soon the rest of the fitness world will catch up, but for now…please stay "ahead of the curve"!

Same Thing Goes for Women

Women obviously don't want a bunch of excess muscle either. I see bad advice thrown around like crazy in my gym. If you don't want bulky thighs or to become bulky in general, you really need to take a different approach to getting fit. Yes, I know it is tougher for women to put on a lot of muscle, but even 5-10 pounds of extra muscle on your thighs can make a negative impact on your physique. Just be cautious when following typical bodybuilding routines (better yet…avoid them altogether).

Robert Downey Jr Made a Few Bad Choices

The first movie I remember Downey Jr. in was "Weird Science". This was a classic 80's teen movie and he was a villain in the movie. Soon after that he played a drug addict in "Less Than Zero"…this was actually one of my favorite 80's movies. I guess I liked the music, the clothes and the style of the whole movie. He had many other notable movies the next few years and even got an Oscar nomination for playing Charlie Chaplin in the movie "Chaplin". His drug habit got the best of him from 1996-2001. He was in trouble with the law several times and had a serious drug problem. He even told a judge, "It's like I have a loaded gun in my mouth and my finger's on the trigger, and I like the taste of the gunmetal".

Robert Downey Jr Is Offered The Leading Role in Iron Man

Many people questioned this choice until the movie was released. The director said that "Downey Jr. would be to Iron Man what Johnny Depp is to Pirates of the Caribbean Trilogy". That is a huge goal, but it was reached in my opinion. As a matter of fact, I can't picture anyone else pulling off the role of Tony Stark. The same could be said of Johnny Depp as Jack Sparrow. No doubt that Robert Downey Jr. is back on top again!

At The Age of 43, He Gets in the Best Shape of His Life

Downey Jr. has never been extremely obese or anything, but has typically been "skinny fat". He has had no muscle tone at all and a slim to average size, but all fat. His face got pretty pudgy in his past few roles. Nothing extreme, but he was letting himself go like so many other middle-aged men and women. He was trained by a trainer named Brad Bose. Brad's Philosophy is to help people get strong and lean without "getting beefy". Sound familiar?

Downey Gained 20 Pounds of Muscle While Losing Fat

He did put on 20 pounds of muscle, but in case he probably needed it. I'm not against muscle gain if it looks like a "natural" amount of muscle. In his case he still looks very slim and can wear nice clothes, etc. He lost quite a bit of fat as well, so his dimensions were probably smaller than when he began. One of the big things Downey concentrated on was a device called the "Jacobs Ladder". Imagine a cardio machine that is basically a ladder that you climb in place. It is crazy. Just imagine how many muscles that would work. What a great workout.

It is Great to Hear Success Stories Like This!

So many people "kick people when they are down"…I try my best to avoid that way of thinking. I think that many people enjoy seeing others when they are miserable. I think maybe it makes them rationalize their own shortcomings -or- it could be a bit of jealousy. Let's instead try to celebrate it when people overcome tough odds and make great progress. If there is one thing to learn from Robert Downey Jr. is that "every dog has his day". Persistence pays off!

Bova Has Been Training "Modern Spartans" for 10 Years

Anthony Bova, likes to go by his last name, so if you ever write to him just call him "Bova". Anyway…Bova came out with a program called the "Spartan Health Regime" in 1997. It has been updated a few times. I picked up a copy about 6-7 years ago and it is outstanding. It isn't cheap by any stretch of the imagination, but then again…it is a massive physical product with a bunch of bonus reports. He was doing this a decade before the 300 Movie came out.

"Spartan Health" is All About Functional Fitness

About 10 years ago I decided it was stupid to have puffy bodybuilder muscles, so I dropped 30 pounds of muscle and slimmed down to 185. About 3 years later I ran across Bova's site, Spartan Health. He was the first trainer who was talking about exactly what I believed…that pumped up bodybuilder muscles are kind of corny. Read some of his quotes from his sales page…

"Get lean and add shape with functional muscle. I don't care what looks you were born with (and you shouldn't either), everyone looks better with a lean, athletic physique."

"I don't mean we should look like pumped-up-bodybuilders. Spartan Warriors were closer to modern Decathletes or Special Forces troops than bodybuilders. They had to be able to march or run long distances before going into battle. Then when they got to battle they needed the strength to fight."

"We want a well muscled body, but it should have a high degree of conditioning. You should picture in your mind, you want to be the lion not the elephant, the shark not the whale."

I was instantly hooked and immediately ordered the course. I was really blown away by how much I agreed with so many of his philosophies. The reason he isn't as well known as many other fitness gurus is that he goes against the grain. He "tells it like it is" and lets you know up front that his workouts are tough.

Ever Heard of The Story of Milo of Kroton?

Milo was a 6 time Olympic wrestling champion from 540BC to 516BC. The story about how he got his strength was that his father got him a bull calf to raise. One day, his father asked him, 'How big is your bull today?' Milo ran outside, picked up the calf and carried him inside to show his father. Each day, his father asked him 'How big is your bull today?' and each day Milo ran outside, picked up the bull and carried him to his father. This went on for a number of years. As the bull grew, so did Milo’s strength. This fable illustrates the concept of progressive resistance.

"Stairs of Hercules" Uses the Same Principles as Milo's Fable

Bova came up with a way to reproduce the progressive resistance that Milo experienced. His Stairs of Hercules workout is actually not just a cardio workout. It is a full body conditioning workout! It is a way to burn body fat and build functional muscle at the same time. It also isn't just for abs (that is just my catchy title, since I know many people want six pack abs). There is no doubt that this workout will turn you into a "modern spartan". It is extremely tough!

An Outline of the Stairs of Hercules Workout

This workout isn't for beginners. Make sure you have been doing some basic strength training for a few months before attempting this.

1) Grab a tough canvas bag with a strong zipper.
2) Don't use sand…use small stones. That way it won't leak sand all over the place.
3) Start light and work up slowly. Add more stones as you get stronger, but don't increase weight too quickly.
4) Lifting the bag is a big part of the workout. Exercise a bit of caution here.
5) Walk slowly. Never rush down the stairs. Concentrate on each individual step. You do not want to fall!
6) Bova considers one Rep as walking up 4 stories of stairs then back down (a total of 8 individual flights of stairs in his apartment building to climb up 4 stories alltogether).
7) He recommends that you start with 10 reps with a light weight and then work up to 15 reps. At this point you add 10-20 pounds of weight and go back down to 10 reps. Once you get back up to 15 reps, add 10-20 more pounds of weight. Repeat this process over time.

How to Work This Spartan Cardio Workout Into Your Routine

This would be a great routine to do once a week in addition to your HIIT and strength training. If you are just doing this routine and not much else you could get away with doing this about 3 times per week. What I like about this is that it is an amazing way for people to get in amazing shape without any fancy equipment whatsoever! If you want to see all three videos click here: Stairs of Hercules.

Note: This would be an ideal "off season" workout for sport conditioning. Any of you guys who want a competitive edge in a high school or collegiate sport, this is the type of training that would do the trick. You will probably want to bring along a training partner to push you and insure that you don't "wuss out". If you aren't competing in a sport, this is a great way to get lean and mean like the guys from the 300 Movie. This type of training will burn fat like mad!

A Behind the Scenes Look at The Show

I was browsing through a bunch of old e-mails I had saved in a folder and ran across one of Lyle McDonald's older newsletters. Lyle had a contestant e-mail him with top secret data about the show that rarely gets talked about by the main stream media. Lyle commented on The Biggest Loser approach to losing weight compared to his outstanding book, The Rapid Fat Loss Handbook. He was shocked by the sheer amount of time these contestants worked out each day.

How Many Hours Each Day Did They Workout?

They worked out 4 hours per day, 6 days per week! That is a total of 24 hours each week. To put this in perspective, I workout 4-5 days per week for 75-90 minutes…about 6-7 total hours per week. They do as much in a week as I do in 3-4 weeks. You would have to be unemployed to workout this much. Seriously…this is a very unbalanced approach to getting in shape. Also…they were basically in lock-down and everything was monitored the rest of the day.

The Goal Was to Lose One Pound Each Day!

The contestants were told that they were expected to lose one pound each day. I believe more realistic approach is 2-3 pounds per week…which is about 1/3 of what the contestants were aiming for. As a side note: It is easier to lose more weight each week when you have 50-150 pounds to lose. Most of the readers here need to lose a lot less than that. In fact, judging by the comments, I'm guessing that the average reader of this site has less than 30 pounds to lose. Many of you guys and girls are within 5-10 pounds of your ideal weight…you will probably do best losing 1-2 pounds a week if this is the case.

Note: I just don't want anyone to think that losing 2 pounds per week is bad progress. It is the ideal amount for people who are getting close to their target weight. One more thing that the show never mentions…many times they filmed for 14 days in between weigh ins. So it looked like it was just a week as far as TV was concerned, but it was really 14 days. This is kind of deceiving.

Some Great Things About The Biggest Loser

I found out that 3 out of the 4 hours each day was dedicated to cardio. I think this is a great message. Even though the trend now is to lose weight with weights and circuit training, I like it that they focused a lot of cardio. I do circuit training from time to time, but I'm a HUGE believer in HIIT combined with moderate Steady State Cardio. I see too many extremely overweight people in the gym spending too little time on cardio. I know it is rough, but hop on that treadmill!

The Health Benefits After Just Two Weeks Were Amazing!

Vital Stats On Day Number One
Resting Heart rate 89-92 bpm
Blood Pressure – 150/90
Pre-diabetic…"all the other stuff that comes along with being 51% body fat!"

Vital Stats On Day 14
Resting heart rate 62 bpm
Blood pressure 102/60
Blood sugar normal.
(PS Today 2 years later – it is around the same)

Summary: It is great to be motivated by shows like this, but don't compare your progress to these guys. The same goes for a Hollywood Actor or Actress getting ready for a movie role. If getting in shape was your full-time job of course you would get blazing fast results. Just keep making forward progress and you will get there. Once you get there don't ever go back. Here is one of the biggest messages of my site…just get fit ONCE and stay there…No need to do it twice.

Patrick Swayze is 55 Years Old and Looks Outstanding!

This website focuses on health and fitness, so I wanted to do a paragraph about the outstanding shape he has maintained for over 30 years. Have you ever seen Patrick Swayze looking flabby or out-of-shape? Me neither! I can only think of a couple of other actors who have stayed in top condition year round for this period of time (Willem Dafoe and Clint Eastwood). Patrick was a football player and gymnast in high school. He got a football scholarship to college, but suffered a major knee injury that made him turn to acting. Even though he decided to turn to acting, he has maintained his athletic physique for all of these years. He actually has a build similar to Bruce Lee, in my opinion…nothing but lean functional muscle without any excess bulk whatsoever.

[Here is a cool clip that highlights the fight scenes from The Outsiders...Patrick Swayze's first big role. There are several other guys in this movie that became HUGE Hollywood Actors. It is fun to see what these guys looked like 25 years ago.]

Patrick Swayze is one of those Guys Who is "Ironically Cool"

What I mean by that is that he isn't the most outstanding actor and he knows it. He isn't afraid to poke fun at himself and doesn't seem to take himself too seriously. He is very similar to William Shatner, David Hasslehoff, and Christopher Walken. Deep down most of us really enjoy all of these guys. They are a touch corny and they know it. I enjoy watching Patrick as well as the rest of these guys, because they add their unique flavor to any role. Let's be honest…who could have played "Dalton" on Road House better than Patrick Swayze? What would Dirty Dancing have been like without Swayze playing Johnny Castle? Make no mistake about it…Patrick defined a lot of these roles.

[Red Dawn...one of my favorite movies of all time..."Wolverines"!]

Dirty Dancing. Every Girl Raised in the 80's LOVES this Movie!

I have yet to meet the girl who grew up in the 80's who dislikes Dirty Dancing. I'm sure she is out there, but I haven't met her yet. There was something magical about this movie. I can't really pinpoint why it is so good, but it had that "it factor" that really made it one of the most memorable movies of the 80's. I remember leaving the theater and there was a kind of "buzz" in the air…Top Gun has the same thing going for it. Movies like this made you feel more alive for some reason. Dirty Dancing to this day is an outstanding movie and there is no doubt that it is Patrick Swayze's best work.

[Every Girl wanted to be Jennifer Grey back then..."Nobody puts baby in a corner!"]

Dalton, It's Time to Kick Some Ass!

I hope Patrick kicks some serious ass on his pancreatic cancer. Miracles do happen and Patrick Swayze is the man to make them happen!

Pictured Below, What the Rock Used to Look Like

The Rock used to be a massive 270 pounds at the height of 6'3". That is a big man! He had the typical "Professional Wrestler Build"…massive traps, huge legs butt and hips, no neck, and drooping pecs. This is a terrible and sloppy look. This is excessive muscle at its worst and women don't enjoy this look for the most part. I am guessing that 95% of the fans of this type of wrestling are males around the age of 15-27. This is roughly the same demographics as the "hardcore" bodybuilding forums. Coincidence? I think not!

[This is what he looked like at his heaviest weight. Notice how his face looks pudgy and he has that "big-waist no-neck" look?]

Duane Has Lost 40-50 Pounds Since Retiring from Wrestling!

Rumor has it that Duane now weighs around 225 pounds. That is still big, but not for his large frame. At 6'3" someone with a small frame who is slim and toned is typically around 180-190 pounds (I'm an example of this)…someone with a medium frame would be 190-210…a large frame guy would be 210-225 pounds. This is the typical weight range someone at 6'3" would naturally have if they were in top condition without excessive muscle. The Rock looks outstanding these days!

[Duane can wear hip and funky clothes now that he is slim. He would look like a "tool" tying to pull this off at 275 pounds. Heck...he probably couldn't even fit into the jeans!]

Being Slim is a Great Look for Him

He doesn't impress the 15-27 year old male bodybuilding wannabe's anymore. They like his old look better. When he was 275 pounds, I'm sure he could squat more and bench a ton! He probably was significantly stronger in the gym. I'm sure his arms were 3-4 inches bigger and his legs were a good 5-6 inches bigger around. These guys simply can't imagine why anyone would slim down and drop muscle on purpose! You would think that this was a crime if you visited some of these forums! It's all about "Lift Big or Go Home" in those places.

[Yes, believe it or not some guys think that this is a better look! Yeah...seriously!]

The Rock is Another Example of How the "Big Look" is Dying

Who are the big action stars in Hollywood right now? I would say Matt Damon, Jet Li, Jason Statham, Daniel Craig, Will Smith…the list goes on. How many of these guys are big, massive guys? The answer is NONE of these guys are big bulky guys. I know this is a recurring theme on my site, but there really isn't any benefit to excessive muscle. An exception would be a lineman in the NFL.

There Are Too Many Negatives With Excessive Muscle

Excessive muscle slows you down to where even simple tasks like walking up a few flights of stairs make you out of breath. You can't fit into nice clothes. To maintain that amount of muscle you have to ingest an unhealthy amount of protein…which tears up your digestive system and gives you gas, etc. There are simply too many negatives for people to strive for this look anymore. If you are big, follow The Rock's lead and slim down. I guarantee that you will like the way you look and feel at a lighter weight!

Warning: You may lose a bit of respect amongst the "hardcore" when they see you hitting cardio hard instead of living in the free weight room. You will probably lose a bit of strength, etc. This is a small price to pay for feeling healthier and attracting more women!

[An example of a woman in outstanding shape. If pictures speak louder than words...this one screams!]

I Only Take Advice From People Who Are Getting Results

In any area of life there are "talkers" and there are "doers". I am extremely picky about who I take advice from. You should be too. For example…I would rather learn business from Bill Gates, than getting a Masters in Business from Harvard or any of the incredible universities around the globe. I like learning from people who are doing what I want to do. Teachers who practice what they preach are the ones I seek out. I also only read a fitness book from an author who is in great shape. I guess I'm picky that way!

Why Listen to an Overweight Personal Trainer?

Sorry for sounding harsh, but if you are in better shape than your personal trainer they should be listening to you! Mentoring simply doesn't work if you are ahead of the person who is suppose to be mentoring you. Knowledge in itself is useless. Power lies in "applied knowledge". Simply getting certified as a personal trainer means nothing if that person doesn't apply what they know to their own body. There are a lot of fine "tweaks" to certain principles that one can only learn by "getting in the trenches" and getting in shape themselves.

What if Someone "Used" to Be In Shape?

It is true that they may know how to get in shape, but I still wouldn't listen to them. If they can't motivate themselves how are they going to motivate me? They normally have a big story about why they aren't in shape -or- they talk about how they "used" to be ripped, "used" to compete, etc. Again…If I was looking for a personal trainer (I'm not), I would find the fittest person in the gym.

The Fittest Person in the Gym is Rarely the Personal Trainer

Go into any gym and find the fittest most toned and well-proportioned person. It is rarely the personal trainer! I was approached last year by a 19 year old pudgy kid who wanted to take me through his "killer" routine. He was a new personal trainer who was obviously enthusiastic. I didn't say anything rude to him, because his heart was in the right place. The funny thing is that when he approached me I was in extraordinary good shape. I was around 5% body fat, normally I'm closer to 8%. He didn't have a hint of muscle tone anywhere on his body. Of course I wouldn't do his "killer" routine. I would probably lose muscle definition.

Take Advice from the Person Who is On the Same Path As You

I am not trying to be everything to everyone. If you want to be a bodybuilder, I am not the person to listen to. If you are a powerlifter, I'm not the right guy to listen to. If you want to get as big as possible, then for sure this isn't the right place for you. I don't mind disqualifying people. There are much better sites for this stuff, if those are your goals.

Who I Would Like to Mentor and Mastermind With?

I like to stay in slim "Hollywood" shape year round. That means six pack abs and great muscle definition 365 days a year. It is a slim look while remaining a "natural size". You know I think too much muscle creates a "cheesy" look. In my opinion, you don't want people to look at you and think "gym guy" or "gym girl"…you want them to look at you and think that you are a person with a "great body". BIG difference! You also want a "hipness factor" of being able to fit into funky clothes. If you are a massively big guy or girl, you simply can't create this look.

So Why Should You Read This Blog?

You should read this blog, because I'm just like you! I like to eat my grandma's pie during the holidays, I enjoy a really large beer at least once a week, I roast marshmallows when I go camping, I drink champaign on New Year's Eve, I like to stay out until 4AM at a club every once in a while, I enjoy skinny dipping, etc. I am a really fit guy, who knows how to maintain this look while having fun at the same time. It is really important to me that you guys live a happy and well-balanced life. I know a lot, but this site isn't all about me. You can learn just as much from the reader's comments as you can from my posts.

Some More Disqualifications:If you have a picture of yourself doing a "most muscular pose" posted somewhere on the Internet, you won't like this site. If you own a "Lift Big or Go Home" tank top you won't like this site. If you read "Flex Magazine" you won't like this site. If you are sporting a Mullet, you won't like this site. You get the idea…

[This is a family site, so I just wanted to give you a picture from the waist up.]

Silver Surfer Mastered "Blue Steel" Long Before Zoolander

Sure Zoolander is ridiculously good looking…no doubt about it! The problem is that he stole the Blue Steel from the Silver Surfer. It is really obvious. Zoolander was even really hesitant about giving us the Blue Steel. If you saw the movie it was obvious! Zoolander knew the power of this look and channeled it for good. Nonetheless, he ripped off the Silver Surfer in a big way!

Kelly Slater is Now Sporting The Bald Surfer Look

This is a blatant rip off! Am I the only one seeing this? Seriously, the guy nows walks around with a surf board and everything. It has worked really well for him! He has dated Cameron Diaz, Gisele Bundchen, and Israeli Supermodel Bar Rafaeli. These should have been the Silver Surfer's girls. What a raw deal. No wonder why he is pissed!

Jessica Alba Committed to the Movie When Mr. Surfer RSVP'd

Jessica Alba is one of the hottest women in Hollywood right now. She wasn't going to do part two of The Fantastic 4 until she found out that Silver Surfer was playing a role in the movie. Jessica is a nice young lady, but she likes "bad boys". They don't get anymore bad-ass than Mr. Surfer. Rumor has it that they were dating on the set. Although things didn't "heat up" on the big screen, it was different behind the scenes.

The Silver Surfer Has Ideal Proportions!

All joking aside…this guy has a great build! If you look at the picture above he has perfectly squared off pecs, great abs and a slim and toned look. Yes…I know a comic book character is a weird fitness role model, but he looks great. This is a great look to shoot for. Although he never wears clothes, he would look great in a suit as well as jeans, etc.

Note: I wanted to include a light post, because I have a few technical ones planned for the rest of the week. I have to mix it up a bit otherwise this will feel like a text book.

[Here is a Matt Damon Impersonating Matthew Mcconaughey]

Time to take a break from "sets and reps". If I do nothing but talk about technical stuff, I am going to bore you senseless. I make posts all the time about being physically attractive, let's talk about other pieces of the attraction puzzle.

Matt Damon

Matt Damon Shows Us It's Okay to Be A "Guy's Guy"

You know what is cool about Matt Damon? He reminds us of our college buddy. He is a beer drinking, sports watching, and just plain fun guy. All of us have friends like this. He is your friend that clowns on you for going to be early on a Friday night. He is the same guy who will help you move furniture on his day off. I think women really find him attractive, because he is really comfortable being himself. He doesn't seem like he is trying to impress anyone. Very few people have the capability to really show strangers their true personality. Matt seems to have this down.

Will Smith

Will Shows Us That Smiling Makes Everyone More Attractive

Guys don't smile enough! I need to work on this one. When you are with your friends you probably smile a lot more than when you are amongst strangers. Smiling makes you a more desirable human being. If you want to come off as the "bad boy", that is fine…you still need to smile, but smile in a mischievous way instead. I think it is funny when people try to look tough by not smiling, or look "sophisticated" by not smiling. Will is always smiling which makes him even more attractive to women than he already is. Can you imagine him looking serious all the time? I guarantee you that women wouldn't find him as desirable!

Johnny Depp

Johnny Depp Shows Us That Being Mysterious Is An Attractive Trait

Johnny Depp does an incredible job of being a bit of mystery. When you meet a new woman, you don't want to tell her your life story right off the bat. It pays to hold back at times. Johnny Depp has a great "bad boy" vibe. Even his smile is kind of a smirk (in a good way). His way of dressing and funky style adds even more to the mystery. Don't make the mistake of "blending in" and looking like everyone else at a social event. Stand out in a good, yet "mysterious" way.

Orlando Bloom

Orlando Shows Us That Tons of Women Dig Pretty Boys

There aren't too many guys who are naturally as good looking as Orlando. If you have this type of male model looks, then don't try to downplay them by getting bulky and wearing baseball hats, etc. Dress like a model, spend money and get a great haircut, wear the latest fashions, etc. Other guys poke fun at pretty boys, but mainly because they wish they were naturally as good looking. Guys like Orlando date massive amounts of beautiful women. He would look stupid if he tried to bulk up, get a goatee, etc. Other famous pretty boys include Leonardo DiCaprio, Freddie Prinze Jr, and Ashton Kutcher.

George Clooney

George Shows us to Get Better With Age, Like Fine Wine

Age is no excuse to let yourself go. If you dress well and stay in great shape you can look good your entire life. The great thing is that the older you get, the less attractive people there are at your age. If you commit to staying fit your entire life, you will look better than 99% of the people around you who are in your age bracket. Heck…if you get really fit and really take care of yourself, you will look better than people 15-20 years younger than you. If you stay slim, your face won't sag as you get older. This is a HUGE key to looking good as you age.

Matthew McConaughey

Matthew McConaughey Shows Us to Never Wear a Shirt!

Obviously I'm messing with ya (see the Matt Damon video above…it will make sense). What is great about Matthew is that he does what he wants. He seems like a guy who follows his own path in life and doesn't care about what people think. Women like guys who aren't just trying to say and do what they think women want to hear. Matthew has an attitude of "take me or leave me, I could care less". The ironic thing about "not caring" is that this is the point where women will begin to "care for" (be attracted to) you.

As Always…Send Me Your Comments!

I'd really enjoy hearing from a bunch of the female readers especially. Just a reminder…your posts won't show up immediately until I approve them. I usually moderate my comments early in the morning and late at night. I really love hearing from all of you!

Here's Tony Jaa practicing moves for the movie Ong-Bak. No special effects here…

[I wouldn't want to be an extra in this film!]

Why I'm Talking About Tony Jaa?

Tony Jaa is a ridiculously athletic Muay Thai fighter that does the most impressive physical feats that I have ever seen. Think of a cross between Bruce Lee, Jackie Chan, and an Olympic gymnast.

Here is an out-take of a movie called Ong Bak: Muay Thai Warrior. This is him practicing some of the fighting scenes for the movie. The crazy part is that no wires or special effects were used here. Seriously…on Youtube, I saw him do this live on stage on a Korean talk show. He is amazing athlete!

What is Muay Thai?

Muay Thai is a form of martial arts that originated in Thailand. One of the thing that separates it from many other forms of martial arts is that it focuses heavily on striking with elbows and knees . There are different types of techniques within Muay Thai and Muay Boran is what Tony Jaa emphasizes in the movie Ong Bak. Supposedly this form of Muay Thai teaches blows from the knees and elbows that have the ability to kill the opponent. It originates over 2,000 years ago from Southeast Asia where it was believed to have been taught to the military.

So What Does This Have to Do With Getting Fit?

I'm a big believer in practicing the ability to increase force and muscle tension without increasing the size of the muscle. Basically if you can get stronger without getting bigger, you will display an increase muscle definition. Want to see a man who was ripped to shreds without even trying? Take a look at Bruce Lee! Seriously, "generating tension" is the best path to permanent muscle tone. Lifting light weights for high reps with zero regard to tension creates a "temporary pump"…yeah, you will look great for an hour or two with the pump, but after the pump is gone you will look soft.

Modern Fitness is in Its Infancy Compared to Martial Arts!

Martial arts has been around for thousands of years! Some people trace it to around the time Sun Tzu wrote the Art of War in 350 B.C. It is hard to trace the origins of lifting weights and cardio. Many people call Eugene Sandow the "Father of Modern Bodybuilding". He was born in Prussia (Russsia) in 1867. Obviously people exercised before then, but he was one of the people who organized a methodology around this type of fitness. Aerobics exercise and cardio wasn't mastered until Kenneth H. Cooper wrote "Aerobics" in 1968! Really, the type of exercising we are doing now is really in its infancy.

We Have a Long Way To Go!

I know we all have tons to learn about getting in peak condition…myself included. We are just beginning to figure out how to get in optimum condition. In the 50's people thought they could lose weight by putting a belt around their mid section or butt and a machine would shake that belt at a fast rate. They believed that the machine would shake that fat loose off of the target area. The 50's weren't that long ago. Even thing we believed in the 80's are getting proven wrong. We are getting better, but still have tons to learn!

Apply Proven Principles in Other Disciplines

Do you think that a person who could generate enough power to put their fist through a brick teach you something about getting stronger on the bench press? What about a Bruce Lee's famous "one inch punch" that generated enough force in one inch to throw his opponent across the ring! And what about Bruce Lee's six pack abs? Seriously…we would be crazy to ignore some of these strategies that have been mastered for over 1,000 years!

We Got Sidetracked By Modern Bodybuilding

I think that modern bodybuilding (1970-present) is teaching people bad habits. Bodybuilding is all about "tearing down the muscle", "eating and resting to repair the muscle", "and allowing that muscle to get bigger over time". I don't like the idea of having my muscles in a "damaged state" while I'm away from the gym. I did a bodybuilding routine for close to 10 years and I felt worn out during my time away from the gym. This isn't a high quality of life…sorry…it really isn't. Even worse was my constant quest for the next feeding of protein. I'm glad I came to my senses!

So Back to Tony Jaa!

Well enough of my rant…LOL! Tony Jaa is a really rare action star. I have been a huge fan of the Muay Thai fighting style for years and I'm glad he is giving it some mainstream attention. I'm also a huge fan of Thai food and women from Thailand…sorry, I had to say it! The women in Thailand age better than any women I have ever seen. You rarely see any overweight women from Thailand as well. Some of you guys and girls in Thailand need to give a "shout out". I just looked at my website stats as far as what part of the world the largest number of readers come from. You are number 34 out of 167! You are right behind Croatia…you can catch them…LOL!

Other Tony Jaa Posts from Across the Internet…

Tony Jaa – sa wa di kap enjoy Tony jaa in HongKong. Tony jaa in Japan (teaching you his fighting style). If i can, i would kick away the exams with his summersault kick…haha… anyways it is gonna be over soon, so CHEERS!!! I just love Martial Arts! – Tony Jaa is a modern master. He has appeared in very few major releases, but has already made a huge impact. "Ong-bak" is the perfect showcase for his extraordinary skills: whether he's fighting a roomful of people or taking part in the … Tony Jaa – Muay Thai EXPERT! – Tony Jaa, you'll know from such films as Ong Bak, Warrior King, Battle King and quite a few more. The man is, apart from "peak fitness", a martial arts god. You won't find him hanging on wires or flying through trees. … My Tony Jaa Obsession – Tony Jaa 4 As promised, here are the Tony Jaa screenshots from the movie. Tony Jaa 3. That other guy doesn't have a chance! Tony Jaa 2. Is he on fire? Yes! How cool is that? Tony Jaa 5. He even dives through barbed wire! Tony Jaa 1 … Tony Jaa- The real Fighter – After making movies like Oong Bak and Tom Yum Gum Tony Jaa has successfully shed the image of Asian fighters know only Kung-Fu. Mui-Thai or Thai Kick boxing is traditional but definitely not as mythological as Kung Fu. …

Rumor Has it that Mayrin Villanueva is the New Bond Girl

[She is pictured here doing "Lingerie Wall Squats"..."Okay Mayrin...time to hit the showers!...I will analyze your form!"]

What I like About Bond Girls

Since I have that delicious photo of Mayrin Villanueva up, I might as well talk about Bond Girls. I like the women they chose to play Bond Girls, because they normally do a great job picking women who are "naturally beautiful"…not women that necessarily look like Playboy Bunnies. I have nothing against Playboy Bunnies, but typically those women are more Barbie Doll looking. The women in James Bond films are typically more exotic and don't have fake breasts, etc. The other thing that is nice about women who play lead roles in Bond movies is that they seem to chose strong women (who just happen to be stunning).

What is the Name of The 22nd Bond Film?

"Bond 22" is just making reference to the fact that this is the 22nd James Bond film. Early rumors say that they are thinking of naming the movie "Risico". This is a title by Ian Fleming published in the collection of "For Your Eyes Only". I will update the name once they officially announce it.

According to GQ, Daniel Craig is Choosing a Leaner Look

He bulked up a bit for Casino Royale, but this time he is choosing a lean and toned look. Although he was muscular in Casino Royale, it suited him well. I am sure he will looked even better if he slims down a bit. This seems to be a growing trend in Hollywood. Actors and Actresses are choosing a lean look, rather than bulking up. Obviously James Bond would look retarded if he had a huge muscular build.

Filming Starts December 2007

So it looks like the new Bond Film starts out taking place in Lake Garda, Italy. If you saw Casino Royale, this is the place where the movie ended. It is an amazingly beautiful place. In fact, if you haven't seen Casino Royale…you should rent it for the amazing scenery alone! The first scene of the newest Bond movie takes place at Lake Garda, Italy…just two minutes after Casion Royale ends.

James Bond Always Drives Amazing Cars

[Pictured here is a Jaguar XF. Rumor has it that this may be the car 007 drives in the newest film...instead of the Aston Martin.]

I'll Update This Post As New Info Comes Out

Sorry…I know this isn't a fitness article, but James Bond movies motivate me to workout (the Bond Girls alone boost testosterone levels). I think most big goals are accomplished under strong motivation. I like to vacation and Bond movies give me previews of where I would like to travel. When I go on vacation, I like to be in top shape. I guess I'm just a huge fan of the movies, so I wanted to put info about the movie on my site. Do you guys enjoy Bond movies? Who do you think is the best Bond?

Note: I actually think Daniel Craig is the best Bond. I am probably in the minority, but he seems like a bad-ass.