“From “Caveman” to “Iron Man”: How Robert Downey ... - Total Health Breakthroughs” |
| From “Caveman” to “Iron Man”: How Robert Downey ... - Total Health Breakthroughs Posted: 01 Jun 2010 03:34 AM PDT Message from Five Filters: If you can, please donate to the full-text RSS service so we can continue developing it. Who Ever Heard of Burning Cancer Out of Your Body? Can the cure for cancer really be as simple as heat? You'll be amazed by these simple but powerful health solutions:
But read on because the craziest part is where our health research team found them… Forget about conventional cardio and gym workouts. A different type of routine can really deliver results. If you want proof, just check out Robert Downey, Jr. in Iron Man 2. Downey was fresh off the set of Sherlock Holmes. He needed to build 20 pounds of muscle for his next role in three months. He turned to his long-time trainer, Brad Bose, for help. "He was tired of the current regime and challenged me to make it fun," Bose told THB. The heat was on: spindly detective to "Iron Man" in just three months. Rethink, Rebuild Downey weighed in at 151 pounds on the set of Sherlock Holmes. He'd worked with Bose to shed body weight to play the thin, cerebral detective. But when the film wrapped, the two knew he'd have to build sinewy muscle to play a Marvel superhero. And they only had 12 weeks to do it. "I have worked with Robert (Downey Jr.) for five-plus years," said Bose. "I have his body well balanced and know what the limits are with him." And he knew that no matter how strong and focused Downey was, he was tired of conventional techniques. He had just come off punishing routines for Iron Man and Sherlock Holmes. So, it was no surprise when Downey told Bose he couldn't face any more bench presses and squats. Bose knew it was time to go back-to-basics and come up with something "primal." Going Primal Bose has a PhD in Physiology, an M.S. in Kinesiology and another M.S. in Performance Enhancement. He runs a holistic wellness company in Santa Monica, CA. If anyone can find a new routine that really works, it's him. "We actually do 'primal' training but use scientific principles," said Bose. To create a new "Iron Man," Bose came up with a unique series of workouts. They focused on a "functional performance" program. The program used real-life ranges of intense motion to build lean muscle mass. Downey's Diet According to Bose, Downey's success was due to a "good balance between stretch, strength, and martial arts." However, diet also played a crucial part. The Iron Man star ate a high-protein diet of 2,500 to 3,200 calories a day. "Diet was very, very important," said Bose. "We had professional chefs and very detailed advice and monitoring from several sources about diet and nutrition." The "Iron Man" Challenge Downey's diet was the easy part. The rest was gonna be hard. To get in superhero shape, Downey "trained no less than four days a week, one-to-three hours a day." "He really rebuilt a lot of what he had for Iron Man 1," said Bose, who also trained the star for that movie. "We rebuilt from 151 pounds to about 171 pounds without putting on fat." An enormous feat for anyone: but with time, commitment, and science it can be done. But the pair didn't have any time. Instead, they just had commitment and science. "(Downey) is committed and not afraid to work hard," explained Bose. "He almost never questions what I ask of him and has a strong competitive nature. I had a good subject to work with." Trainer and star worked on fitness levels while preparing for the film. "We worked throughout the film," said Bose. "It probably took three months to bring his weight back up without bringing back too much body fat. In six weeks after stopping Sherlock he was 80 percent there." So what did the workout look like? What equipment did "Iron Man" suit up with? What were his back-to-basics routines? "They were so varied; kettle bells, Indian clubs, the War Machine…" said Bose. "It was all just a different way of doing things all together." Melt Away Fat and Prevent Heart Attacks in Just 12 Minutes a Day Ditch those tiresome aerobic workouts! They're actually making your heart and lungs smaller – and increasing your risk of disease. And jumping around for 45 minutes to an hour or more is not helping you lose weight, either! PACE® proves once-and-for-all that a great body and vibrant health does NOT have to be difficult, time consuming or boring. You're just seconds away from unleashing the killer body and disease-free life that only Dr. Sears' PACE® program can give you… Click HERE The "Iron Man" Workout Here's the stuff you really want to know: exactly what those "Iron Man" routines included.
So that's how "Iron Man" shaped up. Looking back on the unique program, what were Downey's favorite routines? "I think the bamboo bar was a big hit!" said Bose with a smile. "The tire pounding with sledges was also a great stress relief [and a] beautiful shoulder builder." According to Bose, the same secrets of success apply to you. It's not about running more miles, or stacking up ever-greater weight. It's about knowing how to challenge your body. "It's important to work smarter, not harder," said Bose. "Intensity is everything." Shape Up Like a Superhero If you want to become a superhero, you don't need to do hours of aerobic or cardio exercise four days a week. Don't spend your summer doing pointless hours of cardio when all you really need is 10 to 20 minutes a day to lose weight, get lean, and build muscle. Here how to make those 10 to 20 minutes really count:
You can apply this to any cardio option: stationary bike, elliptical machine, or even try jumping rope. Mix it up each day with a different option. Looking to build strength and muscle? Squats are a great option for getting the heart pumping. Try these variations:
The most important principle to remember: use short periods of exertion and follow up with recovery time. Just focus on getting your heart rate up and giving it time to come back down. Stick to this formula and you'll become your own lean, fit "iron (wo)man" in just 20 minutes a day. To your health,
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