My gym routine isn’t as consistent as it could be but I am trying to eat much healthier and take more consideration over my health with regards to alcohol and sleep.
Sleep is an issue which I’ve always found a bit tricky as the night hours appeal to me that bit more rather than the early starts however I’m working on reversing this pattern.
Over the last few months I’ve come across 2011’s shining star in Ryan Gosling. From Blue Valentine to Drive, the guy is so versatile in his performances.
Most people especially females took extra notice in his role during the flick, Stupid Crazy Love along Steve Carell.
After doing some internet research, his build for the film was apparently achieved using the ‘Shrink Wrap Effect‘ which helped him to strip himself of body fat achieving a rate of between 10-12 % mixing high interval cardio with weight training.
With my new bag of protein ready for consumption, I’m going to undertake the suggested program in the run-up to the Summer and shift my body fat in the hope of securing a toned physique with some abs to go with it.
It’ll take a lot of hardwork and dedication as anything worth doing certainly does.
Here’s the workout itself taken from Kinobody Fitness Systems
Day 1 and Day 4- Chest, Back & Abs
Incline Bench Press: 4 x 8 reps
Pull ups: 4 x 8 reps
Weighted Wide Grip Dips: 3 x 10
Cable Rows: 3 x 10
Hanging Leg Raises: 3 x max reps
Plank: 5 minutes total (as many sets as it takes)
Day 2 and Day 5 – Shoulders, Arms and Intervals
Seated DB Shoulder Press: 4 x 8 reps
Lateral Raises: 3 x 10 reps
Bent Over Rear Delts: 3 x 10 reps
Standing Dumbbell Curls: 4 x 8 reps
Skull Crushers: 4 x 8 reps
HIIT – 30 second sprint on treadmill or bike / rest 90s seconds and repeat for a total of 16 minutes
Optional – 10-20 minutes of steady state cardio (if you need additional fat loss)
Days 3, 6 & 7 = rest days