Get a Body Like 007 Daniel Craig
In the past, James Bond just needed to be fit, wear a dapper suit and have an air of arrogance about him to win the day and the woman (more like women! – Beeble). These days however the latest incarnation of 007 aka Daniel Craig has developed an altogether more rugged look that wouldn’t look too out of place in a wrestling ring. From his unveiling as the new Bond in Casino Royal with that now rather famous beach scene – to his latest film as 007 the Quantum of Solace – he has been welcomed as the new Bond and people have accepted that Bond needed to be a bit more muscular.
How did he do it?
So here is the big question: How did he get that body? There has been a lot of speculation on what his training routine was to pump up for the role. Many fellow bloggers have written about his workout and how you too can achieve those looks if you so desire. With the Quantum of Solace making headlines we didn’t want to miss out with our very own point of view.
Daniel Craig’s Diet.
There is no doubt in my mind that diet plays a vital role in achieving your ideal body shape. Some people are claiming that as much as 85% of the effort required to achieve your goal is nutrition based. In our opinion it is really dependent on what your goals are.
Is weight your problem?
If you want to lose excess body fat then it is true that your results will mainly stem from what you eat rather than your fitness regime. However if you want a body like Daniel Craig’s then you will have to lower that percentage by a lot. You see you don’t develop muscle by just changing your diet: muscles only gain in size when you exercise them and they use your diet in order to grow.
The importance of protein
Looking at Daniel Craig’s body you can tell that he used a high proportion of protein to get quick results. This is because there is a nice layer of fat around the stomach area where the muscle is hidden. During his diet he was known to reduce the amount of calories he had after a certain time of day, but when you have more protein than you need or than your body can use, the liver very kindly changes the excess into fat and stores it around the body. As a general rule of thumb for men, it will store that fat around the stomach.
Diet Summary
So if you want to build up your body like Daniel Craig you should increase your protein intake, eat five times a day starting with a large meal and slowly reduce the portion size throughout the day. Eat fresh whole foods that the body finds easier to digest and use and finally avoid any high fat or high sugar foods. To learn about the amount of protein you should digest in a day for your goal and body size then please click here.
Daniel Craig’s workout
Fellow blog writers have stated that Daniel Craig did a minimal amount of cardio work as his focus was on muscle gain and not on reducing his body fat percentage. He would have had to perform high intensity cardio workouts to keep his fitness levels high in order to perform stunt work. Maintaining a body like his will take a lot of good cardio workouts involving high intensity and performing these at least 3 times per week. I do agree that his workout should involve a higher proportion of resistance training than cardio exercise to get the muscle development.
Muscle workout
To achieve muscle-gain from your training you should always apply some basic rules:
- The amount of repetitions you should perform per set of an exercise should be no more than 12 and no less than 6.
- You should be aiming to achieve around 20 sets per muscle group
- Keep your rest periods to a maximum of 2 minutes in between exercises and sets and ideally aim for no more than 1 minute.
- Weight selection should be the heaviest weight you can perform the exercise while keeping perfect technique throughout every set.
- Always challenge your body, trying to increase the weight and making sure you do it safely, under guidance and it doesn’t make your technique suffer.
- You will not put on the muscle if you don’t eat properly and give your body the nutrients it needs. This doesn’t mean fill your body with protein but it does mean that you will have to start eating more protein and get your vegetable and fruit intake increased.
- Muscle doesn’t always come easily and your body will have to be worked hard if you want to see those results. Expect to be spending a lot of time at the gym, at least 5 times per week and at least an hour per session.
- Use a split workout routine through the week. Don’t feel you have to work every muscle group every day as you just won’t have the time and your body needs rest to allow it to grow.
Free Program
We wouldn’t want to give you all this advice to get the 007 body you have desired since Daniel Craig took the reins and leave you with no program to work with. So we have been working through the small hours to bring you a full Daniel Craig style workout for you to follow at your gym (We feel so like Q bringing you, 007, your latest gadget – Beeble). You will have to click on the link below to download our PDF workout; we have done it this way so that you can print it off and take it to the gym with you. You will also see that it contains links to our exercise library so that you have complete instructions on how to perform each and every exercise and also videos showing you how to do it. You just can’t go wrong. You may need an adobe program to read it which you can download from here for free.
Summary
When starting any new routine please check with your doctor first to make sure that you are able to take part in such an advanced program. If you have any injuries, health problems or a history of heart related illness in your family then I suggest that you avoid this workout and put your dreams of being either Daniel Craig or 007 to one side until you have consulted with your doctor. Our workout routine will help you gain muscle if done correctly, however we obviously cannot promise any results as we have not been able to assess you beforehand and will not be there to make sure you do everything correctly. Always ask your gym instructor for advice on how to perform an exercise with perfect technique as they will be able to make sure you don’t make any mistakes.
Work hard, be safe and above all else have fun!
