Table of contents

Child pages

Models

Victoria's Secret Models

Instagram models

• 2016.11.02 - Spoon University - 7 Dos and Don'ts to Dieting, According to Instagram's Alexis Ren
  • Summary:
    
    • She works out "5-7 days a week for 1-2 hours [each session]".
      • That's basically exactly what the student I met said: she just runs for an hour, ~6 days a week.
    • Don'ts:
      • No bread.
      • No fast food.
      • No alcohol.
      • No red meat.
      • No eating after 7pm. (What time does she go to sleep?)
      • Not a lot of sugar.
      • No fruit after lunch.
    • Do's
      • Fruit: "Lots of pineapple, strawberries, watermelon, papaya, and mango for endless smoothies and acai bowls".
      • Kale chips.
      • Vegan protein powder.
      • Trail mix (without M&Ms).
      • Banana ice cream.
      • Salad (with lemon and pepper).
      • Veggie burgers (wrapped in lettuce with avocado).

Athletes

Olympic Athletes

• Rowing
  • https://www.youtube.com/watch?v=v6PhNNPCnYA&t=2m
    • So, most days I wake up around 6am, [have] a quick breakfast, then head down to the boathouse and usually do about an hour row, come back and have a second breakfast, and then go back down to the boathouse for maybe a two-hour row, and then the afternoon you eat, you take a nap, but you're kind of too tired to do anything productive, and then in the afternoon you go back down to the boathouse and usually have like another two hour session of rowing or cross training.

Body builders

Carb Cycling

Carb Loading

Actors

The Rock

• 2016.07.30 - Bodybuilding.com - Train Like Dwayne ''The Rock'' Johnson
  • Depending on the role I'm training for or playing at the time, I usually smash out about 30-50 minutes on the elliptical cross trainer first thing in the morning, whether I'm at home or at a hotel, after drinking a cup of coffee.
  • Usually I start off my day with some dead cow and oatmeal for breakfast. The other staples in my diet include chicken, steak fillets, egg whites, oatmeal, broccoli, halibut, rice, asparagus, baked potato, leafy salads, peppers, mushrooms, and onions, and then also some casein protein.
  • I work out six days a week, and usually in the morning. But depending on my schedule, I may also [train] in the evening. But I definitely prefer the morning. With the iron, I separate body parts: legs, back, shoulders, chest, biceps, and triceps. I mix up dumbbells, cables, barbells, and machines.
  • My workout is constantly changing and adapting, but for the most part, I do 4 sets of 12 reps with a 60-90-second rest.
  • Routine:
    • Day 1: Legs
      • Elliptical 30-50 mins
      • Barbell Walking Lunge 4x25
      • Leg Press 4x25
      • Leg Extensions 3x20
      • Barbell Squar 4x12
      • Hack Squat 4x12
      • Romanian Deadlift 4x10
      • Seated Leg Curl 3x20
      • Thigh Abductor 4x12
    • Day 2: Back
      • Elliptical 30-50 mins
      • Wide-Grip Lat Pulldown 4x12
      • Bent Over Barbell Row 4x12
      • One-Arm Dumbbell Row 4x12
      • Barbell Deadlift 3x10
      • Pullups 3 sets to failure
      • Dumbbell Shrug 4x12
      • Inverted Row 3 sets to failure
      • Hyperextensions (Back Extensions) 4x12
    • Day 3: Shoulders
      • Elliptical 30-50 mins
      • Dumbbell Shoulder Press 4x12
      • Standing Military Press 4x12
      • Front Dumbbell Raise 4x12
      • Side Lateral Raise 4x12
      • Reverse Machine Flyes 4x15
      • Seated Bent-Over Rear Delt Raise 4x12
    • Day 4: Arms/Abs
      • Elliptical 30-50 mins
      • Dumbbell Bicep Curl 4x15
      • Hammer Curls 4x15
      • Spider Curl 4 sets to failure
      • Triceps Pushdown 4x15
      • Overhead Triceps 3x15
      • Hanging Leg Raise 4x20
      • Rope Crunch 4x20
      • Russian Twist 4x20
    • Day 5: Legs
      • Same as above
    • Day 6: Chest
      • Elliptical 30-50 mins
      • Barbell Bench Press - Medium Grip 4x12
      • Incline Dumbbell Press 4x12
      • Dumbbell Bench Press 4x12
      • Flat Bench Cable Flyes 4 sets to failure
      • Incline Hammer Curls 4x12
      • Dips - Chest Version 4 sets to failure
    • Day 7: Rest
• 2016.10.13 - Men's Fitness - The Rock is sharing his kickass bodybuilding workouts for the world to try

Public Figures

• Kate Middleton
  • Examples of her figure:  
  • https://www.self.com/story/trip-planning-is-basically-my-therapy-heres-how-i-make-travel-happen-no-matter-what
  • http://www.dailymail.co.uk/femail/article-3816753/The-secret-Kate-s-enviably-toned-figure-plank-Sporty-Duchess-fan-muscle-tightening-exercise-CrossFit.html