Comments on: Christian Bale’s Fitness Workouts for Batman, The Dark Knight

By: MotleyHealth

MotleyHealth — Fri, 02 Mar 2012 11:27:24 +0000

Hi Josiah, your call! I cannot advise.

By: Josiah

Josiah — Fri, 02 Mar 2012 08:01:09 +0000

Thank you for the input MotleyHealth. I have added these to my workout and changed things up a little bit and it seems to be going better. I did end up buying a thing of whey protein and later discovered it says “Not intended for use under the age of 18.” and I am 17, will that be an issue?

Thank you again, this site is very appreciated.

By: MotleyHealth

MotleyHealth — Mon, 27 Feb 2012 12:40:52 +0000

Hi Josiah, if you have remained 150 pounds and gained muscle, you must have lost some fat. So you have been able to shed some of the fat. Sounds like you do need to focus on lifting more and maintaining a healthy diet with plenty of protein. If you feel that your muscle development is too slow and you are losing fat then you could supplement with some whey protein, taken after weight training workouts. As for arms and shoulders, perform the usual – shoulder presses, bench press, curls, tricep extensions, lateral raises etc. You can also add push ups. Arnold presses and kettlebell swings to hit the muscles from more angles.

By: Josiah

Josiah — Mon, 27 Feb 2012 06:42:49 +0000

Hello,

I am 5’8 and weigh about 150, I would like to weigh about 170-80 by July 20th. I have been working out and doing fairly well however I am unable to shed 10-15 pounds of fat despite eating (mostly) healthy and several days of running every week.

I have been in-taking a lot of protein and noticed slight muscle gain though I continue to stay around 150. Do you have any recommended arm and shoulder exercises? I will be adding many of these workouts to my training.

Thank you for having this blog and forum it has been very helpful. Interesting to see several people setting a goal before TDKR.

By: MotleyHealth

MotleyHealth — Thu, 23 Feb 2012 19:27:40 +0000

Ouch!

By: jquig

jquig — Thu, 23 Feb 2012 11:44:21 +0000

no sparring with my friend doing MMA and a car ran over my foot was a great week :(

By: MotleyHealth

MotleyHealth — Thu, 23 Feb 2012 11:12:55 +0000

If your cardio workout balances the extra carbs you should be OK. Obviously if you eat way too much then you may gain a little.

By: MotleyHealth

MotleyHealth — Thu, 23 Feb 2012 11:11:24 +0000

Hi quig, glad you found it useful. Hope that shoulder and foot recover fast – did this happen in a rugby match?

By: quig

quig — Thu, 23 Feb 2012 02:06:34 +0000

hi is a high carb day on sunday going to change much if i stay healthy the rest of the week and do this regime with some extra cardio?
thanks

By: jquig

jquig — Thu, 23 Feb 2012 02:03:48 +0000

id like to say this workout although showed no muscle change made a huge difference to my strength i have a high motabloism and a very andrew garfield build but after even a couple of weeks i lifted more than the rugby captain at they gym (he was not happy) both in our late teens. i had to stop this for a while after my shoulder got pulled out of place and my foot got broken but im working to do this again however i have some changes 4 (3 sets of 8 reps final set 12) and very light cardio on my days off a 5 mile along my seafront just to lower my body fat i used to be at 4% im around 10-12% now plan to get to a healthy 6-8%.
one question i have

when i trained from age 15 to 18 i always had my one eat anything i like day would you say this is okay?

thanks sorry for the essay

By: MotleyHealth

MotleyHealth — Mon, 20 Feb 2012 09:40:24 +0000

Hi Michael. Sounds like you need to cut calories. If you are eating every 3 hours you should not also be having “a big protein breakfast”. Also, contrary to popular belief, eating every 3 hours does not help you lose weight. Bodybuilders and athletes sometimes eat more often to ensure that their muscles are receiving a steady supply of protein. Slower release proteins such as casein from eggs may be more sensible for most people. If you are not training for more than 3 hours a day I think that eating every 3 hours will do nothing but make you gain more weight. Eat 3 meals a day. Exercise for a minimum of 60 minutes a day. Do cardio as well as weight training. Get fit and build some muscle.

If after a few months, or more, you are fitter and stronger and making some good progress, then you may want to increase your workouts and may then need to supplementation of more food. But until then, you need to eat less, not more.

By: Michael

Michael — Mon, 20 Feb 2012 02:50:00 +0000

I had a quick question about some specific stuff I need to do to help me work out I try to eat a big protein breakfast every morning and eat once every 3 hrs a day and I also recently looked into the Atkins diet thinking it would help me with this particular workout routine. But a problem of mine is I weigh 200lbs with about 30% body fat. I was wondering if there were any specific workouts and advice that could help me with this workout. Ive always had a belly and never had any abs but its one of my goals. I kinda have a personal one to have my body in this condition before the next movie comes out July 20th. Is this possible?

By: MotleyHealth

MotleyHealth — Mon, 30 Jan 2012 12:16:48 +0000

Hi Craig, well, first you need to eat healthier and eat less. Drinking less beer will help too. Join up with some new Uni clubs too, get active. I used to do martial arts and be part of a hillwalking walking club too, which got me out of town / campus at the weekends.

By: Craig

Craig — Sun, 29 Jan 2012 23:57:44 +0000

I am a student at Univeristy and my diet consisting largrly of copious amounts of beer and fast food is clearly not good, i rarely eat well and very rarely have breakfast. Obviously the long run game plan is to look like Bale but in the mean time could I have some advise on how to lose weight, i’m about 5 ft 8, and about 12 stone. Cheers guys!

By: MotleyHealth

MotleyHealth — Sun, 04 Dec 2011 08:38:56 +0000

Hi George, yes, you do need to start lifting heavier weights to build more muscle. Three sets of 8-12 repetitions is a good starting point. You will be doing fewer reps for each exercise and taking a short break inbetween each set so that you can work the muscles harder by lifting more. Your routine is great for muscular endurance and fitness but can only go so far to help build muscle.

By: Ryan

Ryan — Sat, 03 Dec 2011 13:04:12 +0000

Hi there,

First of all, I would like to say that this is a great article.

I was just wondering if you could offer any advice/suggestions about my own workout routine. Everyday(wih the odd day off) I do the following routine, an hour before breakfast, and an hour before dinner(it takes me half an hour to do everything). I have being doin it for about three weeks and have put on between 2pounds of muscle. My body type is an ecto-mesmo. My workout is as follows:

Bicep:

Dumbbell curls(50 reps per arm)
Seated dumbbell curls(50 reps per arm)
Concentration curls(20 reps per arm)
Hammer curls (30reps per arm)

Tricep:

One arm tricep extension (20 reps per arm)
Tricep kickbacks(20 reps per arm)
French presses(20 reps per arm)
tricep bench press(30 reps per arm)

Back:

Dead lifts(30 reps)
Single arm row(30 reps per arm)

Shoulders:

Arnold dumbbell press (20 reps)
seated shoulder presses(20 reps)
Front raises(20reps per arm)
lateral raises(30reps per arm)

Chest:

Flat chest flies (50 reps)
Flat chest presses (50 reps)

I also do 300 crunches a night before bed.

I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps??

I have a bowl of cereal in the morning, as well as two slices of bacon, two fried eggs, and a slice of bread for breakfast.

I have a chicken and bacon pasta pot at lunch (1000 calories, 96% of the GDA of fat)

I have various slices of meat at dinner time wih some greens, and some lettuce, cucumber, and tomatoes.

After my sit ups at night I have 45g of protein(in form of shake) as I go to bed.

I am 6′ 2″ and weigh about 151 pounds. I am very toned, but I really want to put on more body mass.

Do you have any ideas how I could put on more muscle mass?

I don’t know if my dumbbells are heavy enough(7.5kg) each, they give me a good workout, but I don’t know if I should be lifting heavier weights whilst doing less reps?? Should I be eating more, or changing my exercises/ doing more??

I am sorry for being very specific, I greatly appreciate the time and effort you have put in this article.

Many thanks,
George

By: MotleyHealth

MotleyHealth — Sat, 05 Nov 2011 15:32:05 +0000

Only you can know that Chris, by all means do more curls and tricep work if you need it / want it. It is just a guide really!

By: Chris

Chris — Sat, 05 Nov 2011 04:07:55 +0000

Thank you for putting up this plan! I’ve been doing it for about two weeks now, and was wondering if the biceps and triceps get worked enough in this routine, or if I should supplement with curls, tricep extensions, etc…

By: MotleyHealth

MotleyHealth — Sun, 30 Oct 2011 00:52:14 +0000

If course you can, sounds like a good plan.

By: josh

josh — Sat, 29 Oct 2011 22:47:07 +0000

I try to, lol, but can I use a whey protein shake for my pre workout and my other question is about Thursday can I do just a bodyweight , such as plyometrics workout or just have a rest day.