1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day.
2. Do NOT starve yourself, do NOT binge eat.
3. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
4. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
5. No more soda. Ever.
6. If you do drink coffee, drink it black.
7. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
8. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
9. Get at least 6 hours of sleep a night, but no more then 9.
10. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
The easy weight loss secret that the celebrities are keeping from us is that (drum roll, please) there is no secret! Sure, the stars may have more money and time than we do, but their weight loss information is the exact same stuff we have! With very few exceptions, the celebrities that look the best got that way with a healthy diet and regular weight loss exercise. It's true that some stars have tried a fat burner, a weight loss drug, a diet patch or even weight loss surgery but for the most part, celebrities work hard at natural weight loss through exercise, diet and nutrition.
TRAIN TO A SCHEDULE
'Sly's training is more comprehensive than most people give him credit for,' says Peterson. 'He's one of the few guys that gets that you have to book training. You treat it like an appointment, and then it gets done.'
DIFFERENT FILM, DIFFERENT LOOK
'If you look at Sly, he had different looks for Spy Kids and Rocky Balboa and Rambo. Right now he's lean, but for the Expendables he went for that shredded look with big forearms and traps and a goatee, because that's who he decided the character was. He's a writer and actor first, and he immerses himself in whoever he's playing.'
KEEP IT FRESH
'Sly does everything in the gym from traditional power stuff to bodybuilding supersets and drop sets, to kettlebells and single-leg work. We don't do a "typical" workout - I write a different workout for him every day he trains.'
BELOW THE BELT
'We do a lot of lower-body work - from a mass-maintaining standpoint, you have to. Sly is not one of those top-heavy bodies. He knows you have to work the glutes, hamstrings, quads, beat up the calves. He'll do deadlifts and then shrug the same weight, so he hits his legs and traps, and because he's holding the weight it'll pump up his forearms.'
PROTECT AGAINST INJURY
'We work on things that challenge the balance, or include rotations with bands, so that he's just as strong as he looks. We don't want him wrenching his back during a stunt. He gets some ridiculous injuries. In the movie, he wears a leather sling around his thumb, but that's a real injury - he had to write it into the script to cover it.'
'Randy works a lot on his footwork and balance, so he'll do a lot of work on agility ladders and movement drills,' says Bonacci. 'We'll also change moves to emphasise balance - for instance, he might do a shoulder press while standing on one leg. We'll also work a lot of Olympic lifting, because it addresses a lot of qualities you need - balance, power and explosiveness. I'm also big on lateral moves - lunges for the legs and med ball throws for the core.'
A LITTLE VANITY
'My job is to get Randy in the best possible shape to fight, so we didn't change much during The Expendables. We will do a bit of vanity work when we're not in fight camp, though - direct work on the biceps or whatever.'
'About five weeks from a fight, we'll start to focus more on conditioning. A lot of it comes from fight-specific training, but we'll also do a lot of sprinting, rowing and work on the Airdyne bike, which gets harder to pedal as you go faster. We'll work five-minute rounds in the build-up to a fight, rather than making them longer, I'll work on getting the rest periods down. By the end of camp I'll try to get Randy resting for 35 seconds between rounds, so that when he gets a whole minute during a fight it seems like forever.'
REDUCE ACID LEVELS
'Nutritionally, the main thing he does is avoid too much red meat, sugar and dairy. They make your system more acidic, which makes it harder to recover from the volume of training he does.'