If you want to build muscle and get fit in just a month, pay close attention to this article. Because I’m going to reveal a proven method used by Hollywood actors who needed to quickly prepare for movie roles in the 1960s.
Picture this:
It’s the year 1961. You are a major Hollywood movie producer. He’s scheduled to start filming his next blockbuster in less than 30 days, but he has a big problem on his hands.
Your lead actor, the star of the movie, is a mess. She has been drinking every night and chasing anything in a skirt at all hours of the night for the past 6 months. As a result, it looks like hell. 20 pounds overweight, no muscles and dark circles under the eyes.
You need to put it in the form of a silver screen, and fast. What is your job?
Well, in 1961 the obvious move would be to pick up the phone and call Vince Gironda. He was a grumpy guy and you didn’t like the idea of making that call. But you knew Gironde would have your protagonist in rock solid condition before the month was out.
How did Vince manage to transform flabby and out of shape actors into amateur movie stars in just 30 days?
Here is your 3 part strategy. You can use this yourself if you want to build muscle blocks and lose weight quickly.
Rule No. 1) Eat a high-fat diet.
Vince was one of the first to recommend eating large amounts of fat while drastically reducing carbohydrate intake. This causes dramatic weight loss for most people when used as a short-term approach. Vince recommended eating unlimited amounts of meat and eggs without carbohydrates for 4 days.
Rule No. 2) Eat a low-fat, high-carbohydrate meal every 4 days.
To maintain muscle glycogen levels, Vince recommended a carbohydrate-rich meal every 4 days.
Rule No. 3) Do the 8 × 8 workout.
This workout is brutal, but the results are incredible. For this workout, you will select an exercise and perform 8 sets of 8 reps. Here’s the real kicker: You only rest 15-30 seconds between sets. As you can imagine, your muscles will be screaming after just a few minutes.
Expert Tip: Vince advised trainees to take TWO breaths between each rep to extend the set and help keep intensity high.
Choose 2-4 exercises per body part and shoot to finish your workout in under 45 minutes. You will train 4 days a week.
Consider the following division:
Monday:
Chest (3 to 4 exercises performed for 8 × 8).
Biceps (3 exercises performed for 8 × 8)
Forearms (2-3 exercises performed for 8 × 8)
Tuesday:
Triceps (3-4 exercises performed for 8 × 8.)
Shoulders (3 exercises performed for 8 × 8)
Wed: off
Thursday:
Back (4-5 exercises performed for 8 × 8)
Sit-ups (2-3 exercises)
Friday:
Quads: (3 exercises performed for 8 × 8)
Hamstrings: (3 exercises performed for 8 × 8)
Calves: (5 exercises, each performed for a series of 20 repetitions).
Sat: Off
Sun: Off
Repeat for 4 weeks.
If you’re looking to make a dramatic physical transformation in the next 4 weeks, the Gironde 8 × 8 workout combined with a high-fat / low-carb diet can certainly get the job done.
