This weekend my wife dragged me to the movies to see Ryan Gosling’s new movie “Crazy, Stupid Love.” Because I’m a huge fan of Steve Carrell and the “Office”, I didn’t put up much of a fight.
I’m sure you’ve seen the infamous scene during the commercials where Ryan Gosling takes off his shirt, revealing his bronzed, toned body as he tries to seduce his crush. It also just happens to be raining and the lighting is extremely dim thereby increasing the aroma of seduction ten-fold. Of course, as expected, no sooner than when he shows just a little bit of abs, the women in the audience “ew” and “ah.” And also expected, I get the customary e-mails and questions at the gym by guys who were also dragged to see the movie by their significant others that goes something like:
“How can I get a body like Ryan Gosling?” It’s actually really easy from a strength training perspective. The hard part is the diet.
Ryan Gosling, Kim Kardashian, and Body Fat
Think of it like this: If you saw Kim Kardashian walking in the mall with sweats and a hoodie, you probably wouldn’t give her a second glance. However, if Kim was wearing a bikini, you’d damn near break your neck trying to get a second peak. Why? Because now you can see her ever-so nice curves. They’re no longer hidden by her clothes. That’s exactly why Ryan Gosling looks better than you. He has lower body fat. So even though he’s carrying less muscle mass than you (which I guarantee he is), you can actually see his curves (defined muscles). That’s what women want. That’s what makes them “ew” and “ah.” They don’t care about how much we bench or how big our arms are. They want to see the muscles, etched like a statue of a Greek god.
Brad Pitt, Ryan Reynolds, and Ryan Gosling are no bigger than you and I. In fact, we’d probably dwarf them if we ever saw them in public. They don’t bench 300 pounds or squat 400 pounds. In fact, Ryan Reynolds probably weighs the most out of the three, and he’s around only 170-180lbs. What they do have is extremely low body fat, as well as a nice tan. Those two things will get you on the cover of “Us Weekly” under the title of sexiest Hollywood stars. Girls don’t want big muscles, they want defined muscles.
Five Tips To Get Ripped Like Ryan
The Diet To Get Ripped Like Ryan Gosling
You cannot out train a bad diet, and you cannot get a body like those guys without low body fat. Carbohydrates are your enemy. Keep them at 100-150g per day, and try to get the majority of them from fruits and vegetables. I’d even take it one step further and try to eat the majority of them around your workout. As you become more in tune with your body, you’ll be able to alter your carbohydrate intake, and really transform your body.
Do Cardio To Get Ripped Like Ryan Gosling
Get off the treadmill, and stop wasting your time running 5 miles. Do some manly shit. Grab a sledgehammer and pound the hell out of a tire for 15 minutes. Push 300 pounds on a prowler sled for 10 minutes. Pick up a kettlebell and superset swings with goblet squats for 10 minutes. Better yet, go out to the track and run some repeat 400m sprints. You’ll see the fat melt off. Do any one of those things 2-3 times per week. You’ll only spend a grand total of 20-40 minutes on cardio per week, but I guarantee you’ll see more results than you ever have.
Strength Training To Build Definition Like Ryan Gosling
Stick to the major lifts and try to increase the weight each week. Because you’re reducing your daily caloric intake and you’re also adding some HIIT cardio into your workouts, you can’t waste precious energy (possibly coming from your muscle mass) on exercises like cable curls and tricep kickbacks. Pick 3-4 compound exercises, perform 8 or less reps per set, and perform 12-20 sets per workout 3 times per week. Focus on your shoulders, chest, and abs. I’ll probably get tar and feathered for saying this, but I’d only do one exercise for legs: the deadlift. In fact, if someone had a gun to my head, and I had to get results as fast as possible, I’d choose the deadlift, chin up, push press, and incline press. I’d perform each one of those exercises three times per week, and I’d vary the reps each workout. Once I lost some fat, I’d throw in some weighted cable crunches, plank variations, and anti-rotary variations at the end of each workout. That’s going to drop the jaw of any woman. Guaranteed!
Fix Your Pecs To Build Definition Like Ryan Gosling
Most lifters suffer from what I like to call the “Monday morning bench syndrome.” Dr. Janda calls it upper cross syndrome, which is probably more medically correct. Basically, we love the muscles we can see in the mirror. Thus, our chest, abs, and arms get a lot of attention. Essentially this causes tight and contracted pectorals and weak and lengthened upper back muscles resulting in narrow, rounded shoulders. Add extremely poor posture while sitting in front of the computer all day, and we’re basically turning our once broad, masculine shoulders into the narrow shoulder hourglass figure every woman wants to have. The solution is simple. Add some upper back exercises like cable face pulls, band pullaparts, or seated dumbbell cleans at the end of your workout and stretch your pectorals every day. Magically you’re shoulders will get wider making your pectorals looks bigger and waist look smaller while giving you that “v” shaped appearance you desire.
Get Your Tan On and Look as Ripped as Ryan Gosling
Why do you think pro bodybuilders go through a gallon of spray-on tan before their competition? The darker you are, the more defined you’ll look. A good, bronze tan will make a guy with 13% body fat look like he’s under 10% body fat. Add dim light to the equation, and she’ll mistaken you for Ryan Gosling.
That’s it. No juicing required, no 2 hour marathon sessions in the gym, and I didn’t even mention supplements…