Actor Brad Pitt underwent a gruelling five-day workout routine to prepare his body for his new film Fury. Here’s a look at what went into making him fit to play a war- hardened soldier from World War II
The core idea of the workout
>> Brad followed a five-day a week workout routine. The workout plan started 12 weeks prior to the movie filming.
>> The workout sessions were a mix of compound and isolation exercises. In this method, all exercises must be high set with medium to high repetition routines. The idea is to completely tire a body part on one day in a week and then leave it to rest for the remainder of the week.
A still from the soon-to-be-released Brad Pitt film, Fury
What’s on the menu?
6 eggs, 6 egg whites, 75 gm of oatmeal with raisins. Occasionally Pitt would replace eggs with a protein shake if he had a very tight schedule.
Brad Pitt in a scene from Fury
Tinned Tuna and Whole Wheat Bread
2 chicken breasts, 75-100 gm brown rice or pasta, green vegetables
Mid-afternoon snack (pre workout)
Protein bar, whey protein shake and banana
Whey protein shake and banana
Grilled fish or chicken, brown rice or pasta, salad
Late evening snack
Casein protein shake and low fat cottage cheese
A strenuous workout needs a complementary diet plan. To fuel his workout, Pitt made sure that he took a high protein, low carbohydrate healthy diet .
>> Any unhealthy element in the diet can result in a drop in performance. To support such a workout, you should take seven meals a day.
>> Include protein in every meal — be it through supplements or with your diet.
>> Slow release proteins keep the body full for long. Some common sources are cottage cheese, peanut butter, casein, fish, etc.
>> He limited carb intake to below 75 gms a day. This helped his body run on stored fat rather than getting energy from
>> Pitt had to give up his beloved beer too.
Don’t let gym talk overwhelm you. Let us decode the terms for you:
>> Sets: The number of repetitions of any form of exercise that complete a cycle.
>> Reps: Repetitions.
>> Failure: This might sound as a negative term but is a term associated with pushing your body to the limits. It means repeating any set of exercise to the limit of your muscular strength.
Before you try this...
Brad Pitt’s routine for the film is too strenuous for an average person, and following it blindly can be harmful. “Reduce the number of sets to make it manageable. For smaller muscles do three to four sets and for bigger muscles (like your back). Reduce the amount of cardio to three to four days a week for about 45 minutes. Instead of dumbbell pullovers for chest exercising, try cable pullovers that are less strenuous. The routine does not include working on your collar muscles, which one can do by doing shrugs with barbell, dumbbell or cable. Another section missed out is hamstring exercise. One can do leg curls for this — being seated or while lying down. Core strengthening is essential too. Try doing a variety of plank exercises to build up your core strength. Carb intake of 75 gm a day is less, and can be increased,” advises Jameel Iqrar Khan, fitness advisor, Gold’s Gym, Bandra.