Gerard Butler successfully ripped his body in to 6 packs shape to play a Spartan warrior in the 2007 film ’300′. He played supreme commander King Leonidas in ’300′ which dress up the wardrobe didn’t hide much of his body. He showed off a mean that made men jealous and women swoon. Turn into Spartan body was not simple as it look like, Butler took 4 months of hard sweat training and workout in order to achieve that. He worked with two different trainers Franco LiCastro & Mark Twight simultaneously, six hours a day prior to filming stared. Accordingly to Butler, “by 13 minutes you’re vomiting on the floor.” You can see, this not a very easy task but it all the hardwork had paid off to Butler.
The 300 Workout – 6 Main Exercises
Exercise 1: Extreme Pull-Ups. Do pull-ups until reach your body limit, mean that do the pull-ups exercise until you can’t do them anymore. Don’t rush and don’t cheat. Is a simple exercise but if you repeat the same move, it surely will build up your abs muscles. Pull yourself all the way up and let yourself all the way down.
Exercise 2: Do dumbbell dead lifts with a weight you can handler for 25 reps in an upright position.Be sure to keep the dumbbell near your sides without swinging them in front of your body.
Exercise 3: Push the limit push-ups, almost same as exercise 1. Do push-ups until you can’t do it anymore. Keep your face forward rather than down, and let your chin touch the floor, not your nose or chest. And remember , the most important adage for any workout: breathe. Then recall the second-most important adage: keep your back straight.
Exercise 4: Jump rope for up to two minutes. if you’ve never jumped rope before, then that’s an entirely entertaining fore ward to this whole body sculpting adventure. If worse comes to worse, and you can’t master the art of jump rope in a reasonable time, replace it with jumping jacks. In any case, keep your heart rate up by increasing your speed as the time goes on. This is good for all sorts of benefits to your heart and circulatory system.
Exercise 5: Perform dumbbell clean and presses for 25 reps with a weight that won’t defeat you. Treat these the same way you treated the deadlifts.
Exercise 6: Do 25 burpees. Those things where you squat, then kick back your feet to a push up position, then return to the squat just before you jump as high as you can. Go as fast as you can without losing your form.
What To Eat?- Butler 300 Diet Plan
Professional workout plan is part to sculpt the spartan body, another key to maintain good health and provide enough energy for whole day training is what should we eat – the diet plan. Water and protein is a must have nutritious source to build up a solid body. Get ready for loads of water and logical food stuffs like: green vegetables, olive oil, chicken, turkey, fish ,eggs, whole grain breads, multi grain pastes, brown rice, organic or natural peanut butter, avocados and almonds.
Mix with proteins and complex carbs for the results and within months you’ll start to see the body that made Sparta great.
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