Christian Bale Workout and Diet for American Psycho

American Psycho is definitely one of the best horror movies of the last decade. It stars Christian Bale, the anti-hero of the movie, who impressed a lot of people not only with his performance, but how he achieved his form. He must have an official workout and diet routine to achieve the “perfect” body for the role. What are the exercises in the Christian Bale Workout and Diet for the movie American Psycho?

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What Types of Exercises Did He Do For the Role of Patrick Bateman in American Psycho?

Before Christian Bale took the role of Patrick Bateman in American Psycho, he was weighing 60 pounds more. With a strict cardio and strength training, he was able to achieve the body suitable for his role. The cardio workout is very effective for fat loss and strength training to achieve lean and ripped muscles. Here are the exercises in the official Christian Bale Workout and Diet program.

Cardio Exercises

These exercises are very effective for losing weight. It allows your heart to pump blood all over your body that induces fat loss and muscle gain. Once the oxygen distribution in your body is heightened, it allows cells to burn fat.

Aside from fat loss, there are many benefits from cardio exercises. Stronger heart and lungs, reduced stress, improved metabolism, and increased energy levels are some of the benefits of cardio exercises.

Cardio exercises in the official Christian Bale Workout and Diet Program:

• Treadmill and Stationary Bike Exercises
• Jogging
• Running
• Cardio Circuit

A cardio circuit is performed by combining walking, jogging, and sprinting in one routine. It is also done in rapid succession which makes it a high-intensity workout. Boxers and other professional athletes perform circuits in most of their training programs.

Strength Training

Bodybuilders use strength training to get the muscular form they want. Mostly composed of weight lifting, the official Christian Bale Workout and Diet used strength training to get core muscles done for the American Psycho role. A balanced nutrition is very important in this kind of training. This induces muscle repair and growth at a faster rate.

Here are some of the strength exercises Christian Bale did for the movie:

• Pull-ups
• Dumbbell Bench Press
• Hanging leg Raise
• Lateral Raise
• Dumbbell Curl

Did He Have a Routine?

Of course, Christian Bale had to follow a strict routine for his American Psycho role. Being faced with a weight issue, he must have followed a program that allowed his body to lose fat and gain muscles effectively. With a great strength and cardio routine, you’ll definitely have a Patrick Bateman body in no time.

What Is His Routine?

Performing the exercises in the official Christian Bale Workout and Diet routine for American Psycho requires proper form and successions. This is needed to reduce risks of injuries in the process. Beginners in the gym are usually required to have a personal trainer to know the do’s and don’ts in performing high-intensity cardio and strength exercises.

Pull-ups (2 Sets / 5 Repetitions)

To perform this official Christian Bale Workout and Diet exercise, find a pull-up bar and hang on it using an overhand grip. Your hands must be slightly wider than your shoulders and lift your legs as you cross them over. Push your body upwards using the tension from your shoulders and arms. When your chest touches the bar, get back to the starting position in a slow manner.

Dumbbell Bench Press (2 Sets / 5 Repetitions)

Grab two dumbbells and sit on a bench.  Position the weights in front of your shoulders and lie back. Then, put the weights on the sides of your chest aligned to each other. Press the dumbbells in an upward position – the dumbbells’ ends must touch each other as you straighten your arms. A slight stretch must be felt in your chest as you lower the weights to the starting position.

Hanging Leg Raise (2 Sets / 10 Repetitions)

In this official Christian Bale Workout and Diet exercise, you need to grab a high bar and position your arms slightly wider than your shoulders. Then, raise your legs by flexing the hips until your knees reach the highest position. Finally, slowly go back to the starting position.

Dumbbell Lateral raise (2 Sets / 10 Repetitions)

To do this exercise in the official Christian Bale Workout and Diet, you need to grab a pair of dumbbells. Stand straight, and the dumbbells must be positioned to each side of your body. Slightly bend your shoulders, hips, and knees – this is to give support as you raise the weight. Then, raise your arms until your elbows are in line with your shoulders. Lower the weight slowly and repeat the process.

Dumbbell Curl

Grab a pair of dumbbells and position them to each side of your body. Raise one dumbbell and rotate your arms until your palm faces backwards. Lower the weight and repeat the process to the other arm.

The strength training in the official Christian Bale Workout and Diet for American Psycho is split into three days alternated with a high-intensity cardio routine. The cardio workout program includes walks, jogs, and sprints lasting from 15 to 30 minutes in varied sets. The strength training can take place on Monday, Wednesday, and Friday while the cardio workout is done on Tuesday, Thursday, and Saturday.

What Was His Diet/Meal Plan?

Aside from a great workout plan, nutrition is very important to achieve the best results. Christian Bale followed a strict diet routine to get the best form for the American Psycho role. In any kind of workout routine, you need to understand how supplements will work out on you to get the results that you want.

Meal 1

• 6 hard-boiled eggs (only whites)
• 70 – 80 grams oatmeal and raisins

Meal 2

• Whole wheat pita bread
• Tuna/Peanut butter

Meal 3

• Pasta and vegetables
• 70 – 100 grams brown rice
• 2 servings of chicken breast

Meal  4

• Protein shake
• Protein bar
• 1 – 2 servings of banana

Meal 5

• Pasta and vegetables
• 70 – 100 grams brown rice
• 2 servings of chicken breast

Meal 6

• Supplements
• Casein protein

The meals for the official Christian Bale Workout and Diet for American Psycho are divided into 6 in a day. It’s a must to understand what your body needs so you don’t run out of energy as you perform strenuous routines in the workout program.