Primermagazine.com-Spy School a Training and Diet Plan to Get as Fit as James Bond

8/13/2019 Primermagazine.com-Spy School a Training and Diet Plan to Get as Fit as James Bond

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http://www.primermagaz ine.com/2012/train/spy-school-a -training-and-d iet-plan-to-get-as- fit-as- james-bond November 15, 201

Spy School: A Training and Diet Plan to Get as Fit as JamesBond

A Double O has to be strong, fast , and athlet ic. Well have you ready for the spy academy inno t ime.

If you are like me you are fairly stoked for t he new James Bond movie Skyfall. If you need a litt lechange from the superhero/supervillian, Batman and Avengerstuf f then you are ready for anaction spy thriller with style, action and the ever so ant icipated twisted plot.

Of course this inspired me to think about how a spy like 007 would train and eat when not kickingass and saving the world and the girl. How would he schedule his time, workouts, and meals? Whatstrategy would he put into action to stay in shape (or maybe initially get into that kind of shape inthe first place)?

I came up with my own list of requirements needed to accomplish the mission of being a

funct ionally f it, mobile spy with the side effect o f looking prett y damn good at the same time.

Very little equipment needed:A double O doesnt have the time or patience to look for anupscale, fully stocked gym. More important ly, he cant afford to wait around for popular pieces ofequipment when doing circuits or supersets.

Full of variation:Not only will variation keep the body guessing, adapting and changing but it willalso allow for easy and pract ical substitutions when ot her equipment or areas are not available.This will serve him well when he needs to think quickly on his feet .

Time efficient: The workouts must be relatively short in duration. By keeping his workouts from45 minutes to an hour long he will ensure he is putt ing in the correct amount of work and intensitywhich leads us to our next po int.

Intense: Since he is watching the clock intensity will be at an all time high. However, this will onlyresult in more muscle built and more fat lost.

Functional:Functionality is a must for this type of life. Not only will it serve him well on missionsbut it will also help stay fit and injury-free during everyday activity. As a side benefit, this will alsomake the training fun and keep motivation levels high.

The diet must be practical:A double O is busy so a diet that requires a ton of preparation andcooking is not in the plans. Meals need to be quickly made and easily accessible.

The diet must be mobile: Meals should be transportable and ready to eat. The last thing heneeds is to be caught off guard and having to turn to unhealthy options. If he does find himselft rapped, he will know where to go to f ind the best alternatives.
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Daniel Craig definitely looks the part!

The Workouts

Do workouts A, B, Cand Donce per week (such as Monday, Tuesday, Thursday and Friday) withWednesday and weekends off. On off days feel free to partake in other activities outside of thegym.

For HIIT cardio (high intensity interval training) start with a 2-3 minute warm-up then do 30 secondsof high intensity work then 2 minutes of low intensity. Each week increase the high intensity workand decrease the low intensity work by 30 seconds (High/low): 60 sec/90 sec, 90 sec/60 sec, and120/30.

Perfo rm this workout for 4 to 6 weeks before taking a short break or switching programs.

There is no rest between supersets. Rest 1-2 minutes after all supersets are completed andbefore moving on t o the next superset group.
http://www.primermagazine.com/2008/learn/burn-450-percent-more-fat-in-half-the-time-with-interval-training


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Workouts Aand Bare designed with the minimal equipment available mindset. A double O t ravelsquite extensively so he may not have access to a well-f itt ed gym or any gym at all!

The following upper/lower body split will build tot al body power and strength with t he addit ion ofonly some light dumbbells or strength bands and a pull-up bar both very mobile while on amission. Dont hesitate to mix up the order either thinking on your feet is a necessity in thisgame.

Workout A

Moves Warm-upsets

Work sets

Superset: 3-way push-up (First set: feet elevated,second set: feet on floor and third set: handselevated on bench) and close parallel-grip pull-up

2 x 10-20 3 x AMAP

Superset: Clean and press with dumbbells or bandsand elbows wide inverted row

- 3 x AMAP: As Many AsPossible

Superset: Shoulder-width or wider pull-up anddumbbell or banded chest press off of floor

1 x 10-20 3 x 10-20

Superset: Dumbbell or banded curl and dumbbell orbanded kickback

1 x 10-20 3 x 10-16

Superset: Plank and bicycle crunch - 3 x 20-30 seconds onplanks and 15-20 on


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crunches

Cardio: 15-20 minutes o f HIIT (High Intensity IntervalTraining) Your choice of type

- See notes above

Workout B

Moves Warm-upsets

Work sets

Superset: Single leg Bulgarian split squat and singleleg dumbbell calf raise

2 x 10-20 3 x 10-16 each

Superset: Box jump and walking lunge - 3 x 10-16

Superset: Farmers walk with dumbbells and heel raiseoff of floor

- 3 lengths of walks and10-20 reps of raises

Superset: Floor crunch and leg lif t of f of bench - 3 x 15-20 each


- See notes above

Workouts Cand Dare for those agents with some gym equipment but dont want t o be boggeddown with too many stations to wait on. Even though you will want to stay quick and agile, you wilstill need to build some muscle and strength for those throw-downs and made-it-by-the-skin-of-my-teeth escapes! The workouts below will build some quality muscle when you f inally do f indyourself on your home t urf and a minimally equipped gym is readily available.


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Workout C

Moves Warm-up sets Work sets

Superset: Incline dumbbell press and two-armdumbbell row

2 x 10-20 3 x 10-16

Superset: incline dumbbell fly and one arm dumbbellrow

- 3 x 10-16

Triset: 3-way dumbbell raise (bent-over, side lateraland front raise) no rest

- 3 x 10 eachangle

Superset: Parallel dip and barbell curl 1 x 10-20 3 x 10-16

Superset: 3-way twisted sit-up and Roman chair leglift

- 3 x 15-20

Cardio: 15-20 minutes o f HIIT (High Intensity Interval

Training) Your choice of type

- See notes

above

Workout D

Moves Warm-up sets Work sets

Superset: Front squat and Romanian deadlif t 2 x 10-20 3 x 10-16

Superset: Jump squat (no weight) and reverse lunge - 3 x 10-16

Superset: Seated calf raise and calf jump - 3 x 10-16

Superset: Russian twist and hanging leg raise - 3 x 15-20


- See notesabove


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The Diet:

Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams

of fat.

This diet is designed for the 180 pound male. You may adjust port ions according to your bodyweight.

If you are to adjust calories, try manipulating carbs first.

Allow yourself one or two cheat meals per week preferably on the same day on the weekend.

Meal 1 cup oatmeal combined with 1 tbsp of natural peanut but ter, cinnamon andsweeten with Splenda3 whole eggs scrambled or 1 scoop of whey prot ein combined with water

Meal 2 1 cup of Greek yogurt2 oz. of mixed nuts

Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2tbsp of low-fat mayo, lett uce and 2 slices of low fat cheese1 banana

Meal 4 (Pre workout ) 1 apple1 scoop o f whey prot ein combined with 1 cup of skim milk


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Meal 5 (Post workout) 1-2 scoops of whey protein combined with 1 cup of skim milk

Meal 6 6-8 oz. of lean beef, f ish, chicken or turkey1 cup of mixed vegetables or any vegetable of your choice medium sweet potato or cup of rice, cooked

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Primermagazine.com-Spy School a Training and Diet Plan to Get as Fit as James Bond