Daniel Craig, the man of the moment, the heroic Bond, and the host of the body we all wish we had. Craig, now 47, still manages to boast an impressive physique, but how does he do this? Well, the very nature of James Bond’s lifestyle means he needs to be trained in numerous disciplines, from out-sprinting enemies, to combat fighting, to climbing walls (and occasionally mountains) and everything in between. So, training to get a body like Bond is no mean feat, and we’re here to give you the 8 steps to achieving it.
Nutrition
Nutrition, as we all know, plays a vital role in the formation of a strong, lean physique. Although you don’t have to calorie count, having the knowledge, or a guided nutrition plan, will play one of the largest roles in developing that Daniel Craig bod. If you need to cut back on excess blubber, then make sure your calorie intake is less that your expenditure and visa versa for building muscle. Stick to whole-foods, lean protein and plenty of vegetables.
Supplements
Supplementation is often a difficult subject to broach, some live by it, others don’t. However, in this case, supplementation is key. Daniel Craig himself swears by supplementation, but again, like your diet, making sure you know exactly what you need is vital to reap the desired rewards. Again, see a nutritionist, or read widely before beginning. And if unsure but keen to use, stick to protein shakes, but remember, if you consume too much protein, you’ll know very quickly when you need the toilet…
HIIT
High Intensity Interval Training is fast becoming the most widely used daily-workout. From sprints to full-body workouts, there are a seemingly endless number of fantastic routines to choose from. Visit a personal trainer, or, like Craig, stick to high intensity sprinting routines for maximum effects.
Sleep
Sleep is the most important and vital aspect to improving your physique. What most forget is that training itself actually deteriorates and breaks the muscles down, only nutrition and rest help rebuild in a stronger, more effective way. Try to get 8-9 hours every night, anything under 7 and you’ll start to feel horribly fatigued and eventually stopped reaping any workout rewards.
Endurance Weight Training
Endurance training, much like HIIT, is a important aspect to honing the Bond-like body. This is mainly comprised of low-weight, high repetition and bodyweight exercises. Use this to fully engage the core muscles and develop the wash-board abs of Craig, and fine tune the primary movers (legs and arms) for ultimate definition. If you don’t have experience already, make sure you seek professional advice beforehand.
Strength Training
To truly build muscle mass, you’re going to have to push your muscles to the limit. This is primarily done through strength training – much of which can be achieve through three simple exercises – squats, deadlifts and benchpress. Of course, there are many other exercises out there, but if you’re inexperienced, these are a good base to add mass. Remember, leg training releases testosterone and therefore helps put muscle-size on quicker. Always train safe though – overloading and poor technique are the most common causes of injuries and have a devastating effects.
Combat Sports
Ok, so not necessarily a must-have activity to develop a body like Craig, but remember, Bond is highly skilled at hand-to-hand combat, and the physique of professional fighters is again something most would aspire to (unless it’s super-heavy-weight) Effectively just combat HIIT, partaking WILL develop a stronger, more Bond-like body.
Cardio
And finally, let’s not leave out good old cardio. If you’re not looking to loose weight, you can easily develop fitness without the need for cardio-specific training. But Bond has super-human fitness, and would be able to compete in an Iron Man at the drop of a hat, so you should too. Whether it be running, cycling, swimming, rowing – the list goes on – this will make you much fitter and incredibly lean too.
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