Fight club is one of the greatest movies made within the past 10 years, at least in my opinion it is. Other than the socially conscious message, the intense story line, genius dialogue and brilliant acting, was both Brad Pitt and Ed Norton’s bodies. They weren’t that big or anything, they were just cut so perfectly, especially Brad Pitt. After Fight Club, many people were trying to find out how to look like Brad Pitt did in Fight Club. Here’s the solution:

Diet

• Avoid Dairy
• Avoid White Flour, Soft Drinks, Fruit Juice, Pastries
• Avoid JUNK
• Eat whole fruits early in the day
• Eat grilled fish and chicken, NOT FRIED
• Eat eggs, but no more than 2 a day and 6 a week
• Only eat whole grain breads and brown rice
• Cream of Wheat, Oatmeal and Whole Grain Cereals are also okay
• No potatoes or french fries, Sweet potato fries are better for you
• Your fats should come from fatty fish, olive oil or canola oil

Remember the calories formula? Bodyweight X 12 = Your Average Calories. If you are overweight, by 20 pounds for example, then try to eat your (Bodyweight X 12) – (20×12) of calories a day. Divide this into roughly 6-8 meals throughout the day, one every 2 hours, and try to eat carbs and protein early in the day, and protein and vegetables later during the day.

After your work out, drink water or Gatorade, DO NOT DRINK FRUIT JUICES OR SODA!

The Workout Plan

• Do 30 minutes of cardio 5 times a week. If you tend to gain weight easily, do high-intensity workouts like jogging, but if you tend to lose muscle mass quickly, speedwalk.
• Do 15-25 reps of total body resistance workouts. This will help you get cut and avoid building bulky muscles. 
• The main focus should be on your abs. Brad Pitt’s body was focused on his abs, his shoulders, chest and arms weren’t too big, it was mainly his abs.
• Abs Tip: Grab a hold of a chin up bar, and lift yourself up. Then slowly lift your knees to your chest, and slowly bring them down. This will work your abs.
• Work on your chest, abs and shoulders on day 1.  Remember not to do more than 15-25 reps of exercises, you want to get cut, not bulk up.
• On day 2, work on your biceps, and triceps. Curling with dumbbells, should help you build your biceps. 
• On day 3, focus on your legs. Squats, leg extensions and hamstring curls should help you work out your legs.

This is the Fight Club workout! You’ll be ready to take on anyone in the Fight Club after you’re done this workout! Just remember to do your cardio every morning BEFORE BREAKFAST!

When you exercise, there are two reason why you do it. Either to get/stay in shape, or to gain muscle. Staying in shape is something you should make a daily routine to stay looking healthy. Many people start exercising or dieting just because they want to lose weight or fix their figure.

Losing weight is not really that difficult to do, it just requires patience. You will not lose weight overnight, unless you undergo liposuction. To lose weight it is a mixture of exercise and proper nutrition.

To begin your weight loss journey, start by eating properly. Cut out any unhealthy foods. Replace junk snacks with fruits and vegetables, replace white wheat with whole wheat, and replace red meats with lean meats. Eat more frequently, but in smaller proportions. Have many healthy snacks, this will help your digestion system and metabolism.

Every morning, do some cardio first thing when you wake up, before you eat. Your running should follow this pattern: 2 minutes jogging, 30 seconds sprinting, 2 minutes jogging, 30 seconds sprinting, and so on for 30 minutes. This will tap into your fat supply and burn it. Then do 15-30 minutes of an upper body work out, or lower body workout and alternate daily. Once you are done, drink anything with electrolytes to hydrate you (eg. Powerade) and have breakfast. A healthy breakfast.

Within just a few weeks, you will start to notice that you have lost an incredible amount of weight and made your figure more fit. Losing weight is easy to do, but maintaining it is the difficult part. You will need to change your lifestyle to a healthy one. Don’t lose all your effort by eating McDonald’s every day and thickening your coffee with sugar like it’s syrup. It’s okay to have fast food here and there, but making it a habit will be extremely detrimental to your lifestyle and all your hard work!

Putting sports into your lifestyle can be very beneficial. Apart from sports being good for your health, they also help you enjoy yourself, give you more discipline, teach you team work (if you are playing a team sport) and make you join a social group. 

It is easy to put sports into your lifestyle. Start off by looking for local community centres, and if they offer any drop-in sports dates. Register and drop in! If you are just picking up a sport, and want to learn, do not be shy about playing, a lot of the time many people are also new to the sport, or they were before they started attending the drop in games. 

Make a list of sports you are interested in and research the rules and everything you need to know about them. Figure out when the drop in days are, buy the equipment and start playing! Playing sports is one of the most fun activities you can participate in. You will find that you are making new friends with common interests, you are becoming more goal and team-work oriented, and best of all, you don’t even realize how good it is for your health! 

Take a sport like volleyball for instance. I go to a co-ed beach volleyball session weekly, and I have been doing it for almost 2 years now. I started off with basketball, and a friend I met while playing drop-in basketball told me to come on Wednesdays to beach volleyball and join him. So I did, and it was one of the best decisions I made. Apart from the fitness, and the fun, and all of the new people I met, I meet beautiful women almost every week! Just a little pointer

Putting sports into your lifestyle can make a huge positive change in your life, as it did with mine and most of my friends. You kill two birds with one stone, entertainment and exercise! Beats watching TV with an Abtronic strapped to your stomach, don’t you think?

It seems like unhealthy food has so many immediate advantages such as lower price and better taste. When I started working out, I was in college, and it was difficult to buy all the expensive healthy foods that were required to stay in shape. I was living off of noodles and Twinkies, just because they were cheaper and easier for me to get a hold of. It then hit me that it was really detrimental to my progress of getting into shape, so I came up with a plan to diet on a budget.

Shop Bulk Bins:

Bulk bins are generally cheap and rich in quantity. Nuts are a great way of getting protein, and you can stock up on countless nuts for a low price just by stopping by the bulk bin aisle in the grocery store. You’ll also find other snacks that are delicious and healthy, like dried fruits. Make sure you also stock up on rice, which should become a staple with your daily meals, and pasta. 

Cook the Food Yourself:

Although Jared’s Subway diet may seem convenient, you could easily save countless dollars just making the food yourself. Rather than buying pre-made supplements, shakes and meals, you could just make them yourself. Look up recipes on the internet, you can find tons of recipes and save over half the price just by making food yourself. Why pay for the branded packaging?

Make Sure You Have Peanut Butter:

Peanut butter makes every better. You can put it on your bread, on a bagel, on a muffin, anything! It’s delicious, cheap and CONVENIENT! Peanut butter is also good for you, with all the protein and healthy fat it has, it’s great for you to have on hand!

There’s other things you can do to save money, for instance, eat your egg yolks, don’t waste food, eat more fruits and vegetables. Shop around when you look for food, and be smart with your money. You don’t have to be rich to be healthy!