Want to know how to get a body like Brad Pitt in Fight Club?
The first rule about looking like Tyler Durden is...
I jest. But there are some strict rules you're going to need to follow if you want to achieve that slim, shredded look that Brad Pitt rocks in Fight Club. Luckily, you're not going to need to get beaten to a pulp every night in the process to achieve the look either. Obviously, if that's your preferred route, feel free, but this article is going to be dedicated to giving you the low-down on how to get totally shredded. Just not in the bodybuilder sense of the word.
This isn't going to be easy, and the more overweight you are, the tougher the challenge, but we can get you there in time. Whether you're a skinny guy, a chubby girl, or anywhere in-between, this diet and exercise regime can be used by both genders of any size. Just because you're a girl doesn't mean you can't train to be stronger than the majority of weedy guys out there, and it IS NOT going to leave you looking bulkier than Arnold Schwarzenegger. If you have the willpower, anyone can achieve a kickass body.
Step 1 - Change Your Diet
I'm not kidding here. You're going to need to grab it by the horns and wrestle it to the ground if you want to look like Tyler Durden, because the dude has an insanely low body fat percentage. This basically means cutting down in numerous ways and adjusting the content of your meals drastically.
Now, I'm not going to be preaching to you about some miracle product here that you need to help you lose weight. Granted, there are a few little helping hands that can make things cheaper/easier, but it comes down to your own will power at the end of the day. All you need to base your diet round is the premise that your food intake is like putting gas in a car. You only need a certain amount of energy, or calories, to operate. Like a car can only take a certain amount of gas. You can call this your "maintenance" level, or what's required to maintain your body sufficiently.
So, what's this got to do with cars? Well, if you keep filling your tank beyond its constraints, all that gas is going to end up messing up your shoes as it overflows from the pump. But, the difference is, you don't just throw up when you've eaten too much. Instead, your body stores this excess as fat.
So how do you learn what your maintenance is? Well, you've got to calculate your body's required calories (which you can find the instructions for online), and then slash a fraction of those calories off. The average is about 2,000, so a rule of thumb is to try your hand at only consuming 1,500 a day. This will take you below your maintenance and below what your body needs to operate, which will inevitably lead you to lose weight, and this is your first vital test in will power. If you can count those calories for a few months, you're going to drop that weight faster than a clumsy waiter.
So what about food? Well, it's pretty clear what to avoid. Processed sugary garbage is off the menu folks. Instead, go and fill your trolley with any and all vegetables, plenty of lean meats and fish, nuts, eggs, oats and any "brown" carbs. Essentially, most natural foods are going to be lower in calories than processed carbs, but you're still going to have to watch out for over-eating, even with a clean menu. Calories, remember?
So why "brown" carbs? Well, no reason other than they're better for your digestive system and whenever you have a problem with those number 2s... But when it comes to carbs, you're going to have to cut down the amount you eat in general. These days, people are making carbs the main feature of every meal, which is probably one of the main reasons people are overweight. Carbs are a high energy food, so if you're eating a healthy portion for breakfast, lunch and dinner, you're inevitably going to pile on the pounds.
So instead, increase the amount of meats and vegetables on your plate and cut those carbs. By doing so, your meals will stay the same size, but your calories will drop drastically! Proteins and the vitamins and minerals from meats, nuts, eggs and vegetables are your new staple, so stick by them. You're not only going to end up looking absolutely badass, but you're undoubtedly going to feel kickass to boot.
I mentioned that there might be products to aid the process, and the obvious one that comes to mind is protein powder. Now, you're no doubt all thinking that whey protein is just for bodybuilding, but this is far from the case. It's simple a cheap and effective way to increase your protein intake without any unnecessary carbs or calories, which is important for getting you shredded, but also vital for when you begin exercising alongside this routine.
Protein is what initiates the repair of your muscles, and that, in turn, makes them bigger and more defined. Therefore, if you're taking in the right amount of protein, you're not going to be getting those post-gym aches and pains and feeling drained. So why does whey protein help the process? Well, it's the closest product you can buy to being 100% protein, and it's a hell of a lot cheaper than buying steak, fish and chicken every day. That's not to say you can replace your regular meals with whey, I just mean that it's an awesome little money-saver in the long run.
Obviously, you can achieve the Tyler Durden body without whey protein, but it's going to either be more expensive or take longer to achieve.
Grab Cheap Whey To Kickstart Your Tyler Durden Workout - If you're looking to cut down the cost of eating clean and want a pure source of protein that's easy to
Step 2: Hit The Weights
Weight training is important, and it's also important to clear up the myths behind hitting the free weights section. Let's do this Fight Club style.
Myth 1: You're not going to end up looking like Arnold Schwarzenegger if you don't want to. People who worry about this talk as though achieving that incredible muscle size is accidental or something? It takes years of 4-hour day training to achieve that look, so quit worrying.
Myth 2: Lifting weights will not make you fat if you decide to stop. The only reason I recommend weightlifting over cardio is because it delivers visible results that can be fine-tuned exactly how you want them, but so long as you keep up your diet, you're not suddenly going to turn into a whale!
Myth 3: Everyone in the free weights is not from Jersey Shore. Now, get in there already!
If lifting weights doesn't sound like your thing, you mustn't like the sound of having unlimited potential to craft your body into something amazing. That might sound incredibly narcissistic, but I don't mean to come across like the aesthetic appeal is the main attraction of working out. On the contrary, developing your abs and arms and achieving these goals little by little can have a dramatic effect on your mind in general, so if you've ever been prone to introversion or depression, bettering yourself could be just the ticket out of gloomsville you've been waiting on.
So what would I recommend to someone wanting to emulate the Tyler Durden look? Well, the important lifts to focus on are compounds. Compounds are basically lifts that incorporate more than one muscle group, such as squats and deadlifts. On the other hand, isolation exercises that work just one muscle group, such as bicep curls, are still important. Just less so.
But what is it about compound exercises? Well, if you can't stand situps or crunches, you won't even need to do them if you're doing compound lifts, because those compound lifts always end up working your core indirectly. Therefore, with the right routine of the main compounds (squats, deadlifts, pullups) mixed up with some isolation, you're going to have ripped abs and defined arms in no time. Even your legs are going to look badass.
This is just a basic beginner's routine, but feel free to swap out and adjust this workout plan to suit:
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
After you've had a little play around with this routine, you should be able to get a grasp for your weaknesses and which areas you enjoy working out the most, but this is a pretty fully-encompassing workout that should provide you with a challenge every time.
Alongside your calorie deficit, this workout will leave you with the Tyler Durden shredded abs you so desire, along with an overall increase in strength. If you're not feeling awesome after 2 months of this diet and exercise routine, you must be doing it wrong.
Are you honestly going to wait till tomorrow to get started?
Fight Club on DVD - If you haven't seen it, or you just want to add it to your collection.
Workout Mix Tape Ideas - Get yourself pumped, it'll make working out a breeze.
There are different motivational strokes for different folks, of course. But finding new music is a good place to begin.
Noah on December 17, 2016:
I read this and I hope to try it some time and I hope it works .Man I loved that movie so much,Man I really liked Tyler Durden in the movie and I hope to get a body like him and really man I hope this stuff you're telling me really works.
anonymous on January 16, 2013:
Hahaha I enjoyed reading this lol guys hilarious and has a great view of lecturing :)
Howtogetacar on October 10, 2012:
ACGroup1 on August 27, 2012:
Another great lens with really good workout tips.
ACGroup1 on August 27, 2012:
Another great lens, with some really good workout tips
datakrunch on June 11, 2012:
Great lens! I love the info, and the movie.