Christian Bale proved that the impossible is possible. Lose weight quickly? Easily! Gain 30 kg. muscles in 6 weeks? Real too! From the article you will learn how an actor achieves such results.
Christian Bale's workouts will help you stay fit and attractive at any age! This actor captivated the whole world with his talent and excellent torso. Some of his most famous roles are the roles of Batman and the Machinist, in preparation for which he intensively transformed his body.
In the first case, since in the story the superhero is an ordinary person (not subjected to radiation, mutations, etc.), his important advantage is his pumped-up figure, which attracts the gaze of millions of women.
“How did Christian achieve this effect? - many men ask themselves. “I probably didn’t leave the gym for days and nights!” But if you remember that before auditioning for the film “Batman Begins” he weighed only 55 kilograms, it becomes obvious that Bale achieves magical results in a very short time.
“American Psycho” Christian Bale – training for the abs
Christian Bale's first serious role was in the film American Psycho. Initially, DiCaprio applied for it, but at the last moment he changed his mind.
Christian was faced with a serious task - to turn into an ideal man in appearance in just six months! And if changing your smile turned out to be a simple matter, dealing with your body was much more difficult.
Christian Bale started going to the gym, but after a while he quit. He himself explains this by saying that he simply did not know what to do there.
I'm English. We don't go to the gym. We're going to the pub!
The actor, famous today, also did not know about diets, and did not really want to be interested in this issue.
Biography of Christian Bale
The future actor was born in 1974, in the Welsh town of Pembrokeshire, in the family of a commercial aviation pilot and a circus performer. Due to their occupation, Bale’s parents had to move often; little Christian managed to live in the UK, the USA, and Portugal.
Both on his maternal and paternal lines, Christian’s grandfathers were actors, so it is not surprising that the boy dreamed of becoming an actor since childhood. Thanks to family connections, Bale already participated in theater productions at an early age and starred in programs and commercials on local television. In 1984, the famous British comedian Rowan Atkinson noticed the young talent: he invited Bale to play one of the roles in his play “The Nerd.”
In 1987, Bale made his film debut: he played one of the main roles in a film co-produced by Sweden, Norway and the Soviet Union - an adaptation of Astrid Lindgren's story “Mio, My Mio”. In the same year, Christian discovered world cinema: his role in Steven Spielberg’s film Empire of the Sun brought him worldwide fame. For his role as a teenager who, by the will of fate, finds himself in a concentration camp during World War II and experiences the unimaginable hardships of a prisoner of war, Bale was awarded an award by the National Board of Film Critics of the United States.
After the release of Spielberg's film, Bale was immediately hit by a wave of popularity. The unexpected burden of fame seemed so heavy to the young actor that he even temporarily refused all offers and stopped acting in films. Bale returned to the screens two years later - he appeared in the film adaptation of Shakespeare's classic tragedy Henry the Fifth, directed by Kenneth Branagh.
Bale decided to get higher acting education quite late, at the age of 20. Already possessing certain knowledge and skills in the profession, he entered the London School of Drama and Language.
In the 90s, the actor’s career reached a new level: the matured Bale began to be offered his first adult roles. He is starring in the film adaptation of the classic novel “Little Women,” the drama “The Prince of Jutland,” and the melodrama “Metroland.” In the musical drama “Swingers” and the musical “News Sellers” Bale was given the opportunity to demonstrate his vocal abilities and plasticity.
The beginning of the new millennium marked a new stage in Bale's career. Major Hollywood projects in Christian Bale's filmography allowed his talent to reveal new sides: a cold-blooded and cruel killer in American Psycho, an iconic superhero in Batman. The Beginning,” the legendary leader of the resistance in the continuation of the franchise about killer robots, worked equally well for Bale.
Christian has repeatedly proven his readiness for radical transformations for the sake of the role: to play a maniac killer in the film adaptation of Hitchcock’s novel, he built up muscle mass, and for filming in the drama “The Machinist” he lost almost 30 kilograms in a few months, bringing himself to extreme exhaustion . Bale also had to lose weight on an extreme scale for another role - an American soldier in Vietnam in the drama "Rescue Dawn."
Bale’s health-hazardous transformations are not explained by any desire to draw attention to his own person. According to Christian, only after experiencing at least some of the hardships that befell his characters will he be able to get used to the role. Perhaps that is why the hero of The Machinist, suffering from insomnia and losing the boundaries between sleep and reality, and the exhausted soldier fighting behind enemy lines, and Christian Bale’s mighty Batman look frighteningly convincing.
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Pump up your abs at home - Advanced
Circuit training - 3-4 circles
Exercise Sitap (Raising the torso from a lying position)
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Raising legs to arms from a lying position
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Exercise "Frog"
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Oblique (lateral) crunches on the floor
- 1 set of 25 reps
- Body Part: Press Equipment: No
Reverse crunches lying on the floor
- 1 set of 25 reps
- Body part: Press Equipment: Body weight
Russian crunches
- 1 set of 25 reps
- Body Part: Press Equipment: No
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True, the actor admits that he was very bored when he started working out in the gym. Thoughts about a waste of time were swirling in his head, but the desire to become a great actor still won, even though it meant turning off his brain during training.
Training program
Run
According to his fellow Welshmen, Bale is a firm believer in the benefits of running, which is why he started with it. They say that the actor himself admitted that running or cardio training helps cope with a hangover, because Christian can drink a pint of beer or even two in the evening! This amusing quality will probably cheer up many, but beer lovers are advised to look for other similarities with the Hollywood star - friends experienced in such matters say that Bale is also distinguished by his complete lack of fear of brutal training.
Strength exercises
Experts offered the actor a program consisting of explosive strength exercises , compound (multi-joint) exercises, exercises to develop speed of movement and speed of reaction. This system included:
- lifting the barbell from the floor with fixation on the shoulders,
- lifting the barbell without fixation,
- squat jumps,
- explosive bench press (From the top position, the barbell is lowered to the chest, then explosively squeezed onto straight arms, giving all attention to the positive phase of the movement: as soon as the bar touches the chest, immediately push the projectile up!) This is an excellent exercise for developing white muscle fibers (providing power movements). You just need to firmly remember that the exercise must be performed with complete control over the weight!
A set of multi-joint exercises is the best way to quickly gain muscle mass, since exercises of this type (for example, squats, bench press, deadlift, classic press) involve not only the “target” muscle groups, but also several auxiliary ones.
If we want to follow this path, we won’t even have to think about how to distribute the exercises in a weekly cycle - trainers from Hollywood eat their bread and caviar for a reason - they have already thought about everything, and even provided a clear result - the body of Christian Bale.
Weekly training diary
Day 1
Superset : pull-ups + cable rows while sitting on a machine (4x12 in each exercise) - this is as a warm-up before performing working approaches.
Pulling the barbell (4x10, 8, 6). Performed with an explosive movement from the starting position (barbell on the floor) to the ending point (bar at least chin level or higher). The maximum explosive force should be felt in your toes!
The barbell clean (4x10, 8, 6) is an excellent exercise for building muscle mass and an exercise for developing strength, forcing all major muscle groups to work.
Day 2
Sprint: 10-metro run - 5 approaches; 30 meter race - 5 approaches; 40 meter race - 5 approaches. Rest between sets - 60 seconds, between distances - 120 seconds.
Squat jumps (4x10, 8, 6). To avoid injuries, it is necessary to use a minimum of additional weight, and it is safer to prefer a so-called “power backpack” to a barbell, and if you don’t have one, and you are exercising with a barbell or dumbbells, it is better to do squats followed by raising your toes. The exercise is performed as follows: Cross your arms in front of you at chest level. Place your feet shoulder-width apart. Look straight, back straight. Squat down to parallel with the floor or even lower. Straighten your legs with an explosion and jump up as high as possible. Sit down again and repeat everything described again.
Day 3
Raising arms with dumbbells while lying on a bench (3x12) - warm-up. The goal is to warm up the muscles of the upper body. The number of repetitions is at least 12!
Bench press on a machine (3x12). The goal is to warm up the muscles of the upper body. The number of repetitions is at least 12! Explosive bench press on a horizontal bench (4x10, 8, 6).
The explosive nature of this exercise helps develop the functional abilities of white muscle fibers. As soon as you remove the bar from the rack, lower it to your chest and then straighten your arms explosively, lifting the bar as high as possible! The exercise is performed with a partner, who must hold the barbell as soon as the bar begins to descend and help return it to the starting position.
"Ricochets". On the floor you need to mark (for example, draw with chalk) 2 squares of 30x30 cm. At the maximum speed of which you are capable, jump from one corner to another, constantly changing the direction of the jump. The exercise is performed for 2 minutes with a rest break of 30 seconds - a total of 30 minutes.
Day 4
Leisure. The load can be reduced or replaced with some other activity, for example, swimming or water aerobics. However, you need to stay on the move.
Days 5-7 - repeat days 1-3.
"The Machinist" Christian Bale - weight loss secrets
Shortly after filming American Psycho, Christian Bale got a role in the film The Machinist. Here the main character was a man who had not slept or eaten for almost a year and looked the part. And although the actor flexed his muscles during the film’s auditions, a “walking skeleton” came to the set.
In 4 months, Christian lost almost 30 kilograms of weight!
This amazing transformation of Christian’s body will be remembered for a long time by all movie lovers.
Christian Bale admits that he did not have a training program to lose weight. The only sport he was involved in was various exercises on the treadmill, and he did them constantly while he had the strength.
Otherwise, the following 3 points helped him lose weight in such a short time:
- try not to eat
- get distracted
- spend more time alone.
The first point is already clear to everyone - the actor ate little and thus received a minimum of calories. And the body, in order to provide itself with the elements necessary for life, took them from muscles and fat.
Brief plot of the film "The Machinist"
“The Machinist” is a film about a man who works as a lathe operator on a machine. An ordinary, non-stressful profession, but for some reason Trevor Reznik finally and irrevocably lost the ability to sleep. Over time, insomnia has completely driven the man to the point of exhaustion: Trevor begins to hallucinate and periodically confuses reality with the world of illusions.
Over time, it turns out that guilt is the reason why Christian Bale does not sleep. The driver once became involved in the death of a man, and since then it has tormented him. The main thing is not even what Trevor did by an absurd accident, but that he fled the crime scene, leaving the man to die.
In many details of the plot one can find similarities with a whole series of Dostoevsky’s novels, such as “Crime and Punishment”, “The Double”, “The Idiot”. However, director Brad Anderson did not hide his “borrowings”, but directly pointed out them in the film. For example, in his free time, Reznik reads Dostoevsky’s book “The Idiot”, in one of the tunnels the main character sees the inscription Crime and Punishment - “Crime and Punishment”.
Bodymaster.ru recommends Fitness Trainers:
Distraction helps in those moments when hunger strikes. “If you want to eat, read a book!” - this is exactly the principle that Bale adhered to for all 4 months.
As for the last point, you always want to eat in company. If you spend time alone, then you can control yourself better.
When it comes to cardio for weight loss, it can actually be an effective solution when trying to transform your body. We recommend training by heart rate and calculating your heart rate zones to determine the optimal fat-burning intensity.
Cardio training for weight loss based on heart rate
Use the Karvonen method to determine your optimal heart rate zones for a given workout.
Treadmill training
- 10 minutes of warm-up easy running in the lower threshold of the second zone
- Body part: Quadriceps Equipment: Exercise
5-8 laps
Treadmill workout
- 45-60 seconds of moderate at the upper limit of zone 2
- Body part: Quadriceps Equipment: Exercise
Walking on a treadmill
- 2 minutes easy on the lower threshold of the second zone
- Body part: Quadriceps Equipment: Exercise
Treadmill workout
- 20-30 minutes of walking at an average speed in the second zone
- Body part: Quadriceps Equipment: Exercise
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The results were truly stunning - in the film “The Machinist” the actor amazed with his thinness. But we would not advise any of you to use such methods. Well-known nutritionists explained Christian Bale's approach to absolute indifference to his health, since such weight loss can cause serious problems with various organs. Moreover, there is even a risk of falling into a coma!
Film crew
The film “The Machinist” was directed by American Brad Anderson.
Before The Machinist, he was a regular director on the drama series The Wire. It has already been mentioned that Anderson is well acquainted with Russian literature, in particular with the legacy of Fyodor Dostoevsky. Subsequently, the director more than once gravitated toward Russian motifs. For example, in 2007, the crime film “Trans-Siberian Express” was released, the action of which allegedly takes place in Russia. In 2010, Anderson also directed the horror film Vanishing on 7th Street with Hayden Christensen, and in 2014, House of the Damned, starring Kate Beckinsale.
The film “The Machinist” had to be filmed in Spain, despite the fact that the action takes place in Los Angeles. The producer was Carlos Fernandez, a famous Spanish football player. The cameraman was found in Spain - Shavi Jimeness, who at one time shot “Agora” directed by Alejandro Amenabar and starring Rachel Weisz.
"Batman" Christian Bale - get pumped up in 6 weeks
Shortly after The Machinist, Bale again felt the need to bulk up for Batman Begins. And he had only 6 weeks for this task, which, to his credit, was enough for him.
First of all, the actor began to eat, and eat a lot. If recently he ate a couple of blades of grass a day, now he could easily eat a couple of pizzas and buckets of popcorn at one time.
This feature of the body, it is worth noting, surprised Bale. He was sure that after a long fast, he simply would not be able to eat in usual quantities. However, the appetite turned out to be quite good.
Nutrition experts say this reaction is completely natural. When a person restricts himself in food, he stops producing certain hormones. Accordingly, control over the feeling of hunger is lost and a person may no longer be full within half an hour to an hour after a heavy meal.
During the process of gaining weight, Bale had health problems - he called an ambulance more than once and suffered from abdominal pain. The situation was aggravated by the fact that he spent his free time in the gym. The actor admits that in those days he lifted the barbell so countless times that he himself was scared to think about it.
However, as a result, Christian Bale's main goal - to pump up in 6 weeks - was fulfilled. We present a weight training program that the actor could follow.
Other actors involved in the film
However, not only Christian Bale starred in the film. “The Machinist” was honored with her presence by another star of American cinema – Jennifer Jason Leigh.
The actress became famous for her role as Hedy Carlson in the thriller Single White Female. Jennifer also played the leading role in the Coen brothers' eccentric comedy "The Hudsucker's Henchman" and in the adventure film "Existenza" by David Cronenberg.
In addition, the Italian-Spanish actress Aitana Sanchez-Gijon, known mainly to Spanish viewers, was involved in the film “The Machinist”.
The price of body transformation from Bale
Of course, Christian Bale is a role model for many. However, we would not recommend that you suddenly lose or gain weight, as the famous actor did. Such changes in the body can cause serious illnesses. And if Christian did this for the sake of his career and under the supervision of specialists, then you probably have time to wait a month, regardless of whether you dream of losing weight or are thinking about how to build muscle for a beginner.
Your task is to set a goal for yourself, to realize that you are ready to work for your own body. Then, using Bale's training, you can quickly get in shape, and then continue to work on yourself to improve your results. Remember, a pumped up muscular body, six-pack abs and hundreds of fans are not a dream, this is your goal!
Sports nutrition will help speed up the process of your transformation - protein, creatine, gainer, arginine, BCAA, amino acids. These supplements are specially designed for athletes and fitness-active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
Diet for Batman
To quickly restore muscles, the actor consumed 4000 kcal per day. Every day Bale ate:
- 500 g carbohydrates;
- 350 g protein;
- 70–90 g fat.
To prevent fat gain, active training was carried out. Since Christian is a vegetarian, meat and fish had to be replaced with dairy products and eggs. The actor also ate hard cheese with 0% fat content. Thus, he received the required amount of protein. I also drank protein shakes. Food was consumed after 2–3 hours.
