Chris Pratt workout tips

Get in superhero shape with advice from celebrity trainer Duffy Gaver, who helped Chris Pratt transform his body for Guardians Of The Galaxy

How long did you spend training Pratt?

We worked together for six months before he began shooting Guardians Of The Galaxy.

What did his workout regime look like?

He’d lift weights four or five times a week for an hour at a time. For the first few months it was mainly traditional bodybuilding sessions to add size, targeting specific muscle groups on separate days (the actual splits changed from month to month). Towards the end we started mixing things up and adding in circuit training and P90X workouts to help get him lean.

Did he do anything else outside of the gym?

Yeah, he was really active. He did a lot of mountain biking, running, swimming and kickboxing. Adding these kinds of sports helped to keep things varied and enjoyable.

What was the secret to his success?

Hard work, dedication and making the right choices, which is all you can ask for as a trainer. If I could do the training for my clients I would, but I can’t. The discipline and drive has to come from them, and Pratt was excellent in this regard.

Did he have a specific nutrition plan to follow?

Absolutely. He worked with a nutritionist called Phil Goglia, who structured his diet to complement his training regime.

The physical transformation from his previous role in Delivery Man is impressive. How much weight did he lose?

He lost around 60lb

View the Original article

Unilateral training: Key questions answered

Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says trainer Adam Gethin What are unilateral moves?

Simply put, a unilateral movement uses one arm or leg rather than both to move a resistance from point A to point B. One of the most popular unilateral moves is the single-arm dumbbell biceps curl. Exercises that require the use of both arms or legs are called bilateral lifts.

Why should I do them?

There are many benefits to using unilateral moves. One of the main ones is the improved isolation of a target muscle

View the Original article

How to identify and fix common nutritional errors

Go to bed late, eat what you like and still get lean. Sounds impossible? Not if you understand the power of hormones, says John Romaniello

John Romaniello is a man you should listen to. Not only is he a world-respected strength coach, fat-loss expert and fitness model, he’s also head of Arnold Schwarzenegger’s fitness advisory board

View the Original article

Healthy American breakfast

Bored with your full English? Then swap it for a muscle-building morning meal from the USA, courtesy of chef Adam Gray The meal: American breakfast

Much like an English fry-up, an American-diner breakfast tends to consist of cheap eggs and unhealthy trans fat-loaded meat. This home-made alternative uses quality ingredients and smart cooking techniques to help you achieve your gym goals and satisfy your taste buds.

The swap: White flour for wholemeal 

View the Original article

Muscle -building vegetarian meal plan

there are plenty of vegetarian-friendly sources of muscle-building, body-repairing protein. Whether you’re a full-on veggie or a carnivore who likes to dabble, try this plan and become a green giant.

Breakfast

Porridge oats with milk combines a hefty dose of protein with slow-release carbs to help fuel your morning.

Lunch

Roasted butternut squash with goat’s cheese (serves 2)

1 butternut squash, halved / A pinch of chilli flakes / 1tsp thyme /
1 garlic clove, crushed / 2tsp olive oil / 1 courgette, chopped / 1 red pepper, chopped / 100g goat’s cheese / 50g pine nuts / 100g cherry tomatoes, halved / 1tbsp parsley / 1tbsp parmesan

To makeHeat the oven to 180

View the Original article

3 gym mistakes and how to change them

and how simple changes can help you become the athlete you’re meant to be

Performance coach Mike Robertson is the founder of Robertson Training Systems in Indiana, USA, which has helped athletes and clients from all walks of life get fitter and achieve their performance goals through personalised programmes and a series of fitness books and DVDs. He talks to MF about his three foundations of training

View the Original article

The 7 best supplements to support your training

Are you getting the right supplements to support your training? MF details the perfect pills and powders to pop

At examine.com, the independent nutrition encyclopaedia of which I’m medical editor, we analyse dietary supplements. My work has shown me that you should take a target-driven approach: decide on your goals, from fat loss and muscle gain to athletic performance and health, determine which supplements will help you achieve them, then check your levels with your doctor to figure out if you actually need the boost. Here I’ve highlighted the supplements that our research has shown to be effective

View the Original article