This James Bond-Approved Workout Will Get You A 007 Body

Credit: Focus Features

Build The James Bond Body

Train Like 007 With This James Bond-Approved Workout

James Bond epitomizes “cool.”

He’s the consummate gentleman. He’s calm under pressure. (That’s an understatement, by the way.) And he’s one a good-looking dude.

But let’s a take a second to breakdown the “James Bond” physique:

Does he have massive biceps? No.

Does he bench 300lbs? Hell no.

Yet does he have a confident, strong, and athletic physique to fight villains like Oddjob when the fate of the world depends on him?

Hell yes.

Today, I’m going to break down how to build that body. Follow along for the step-by-step guide to build your athleticism, your body, and your mental strength to harness the power of 007 — British wit and womanizing not included.

Build A Tremendous Athletic Foundation

 

James Bond does everything extremely well. He golfs, climbs, sprints, and fights better than anyone, which gives him that “renaissance man” quality.

 

How do you develop the same ability?

Simple. Start training that way. Instead of specializing in just ONE fitness trait — powerlifting vs. bodybuilding vs. yoga — target everything.

Follow these guidelines (in order of importance):

1-2 times a week, train aerobically for 45-60 minutes at 130-150bpm (jog, swim, hike, row, bike, etc.) 2 -3 times a week, strength train with total-body exercises 1-2 times a week, train anaerobically Do 10-second sprints with 60-second rest periods Do 30-second sprints with 30-second rest periods

Aerobic exercise is the foundation that everything rests on. It gives you the ability to exercise again and again, strengthens your brain and cardiovascular system, and even helps you relax (kinda like James Bond).

For your strength workouts, use heavy, compound exercises that target a lot of muscles and teach great movement patterns. Here are a few, great examples:

Squats Lunges Deadlifts Pushups Pullup Rows Overhead Presses Weighted Carries

This will help you build a ton of lean muscle to make you look like a boss in a suit. It’ll also develop the strength, endurance, power, balance, and mobility for you to handle any type of physical activity, from rock climbing to half-marathons. (You might suck at first, but with a huge athletic foundation, you’ll learn fast.)

Also, cure your slouch and look more like James Bond with activation exercises that build a tall, confident posture.

Wall Slides Band Pull-Aparts Dowel Pec Mobilizations Y/T/W/L

Finally, as I mentioned in previous articles, try a bunch of different activities. Do you play a lot of soccer? Try baseball. Do you swim a lot? Learn boxing. Do things that have no carryover — it’s great for your brain and body and gives you that 007 “jack of all trades” aura.

Build A Lean Body

 

To look like James Bond, it’s time to get lean: cut down that beer belly, build definition in your arms and upper body, and get that chiseled face.

 

Seem impossible? Not to worry: good nutrition is actually quite simple. Here’s your diet game plan to sculpt a body like 007:

Every meal, eat a portion of lean protein the size of two decks of cards at least. Every meal, eat a lot of vegetables. Go for variety and eat a colorful array of them. (Not “just broccoli.”) If you’re trying to gain size, add a portion of whole carbs equal to the size of your fist to every meal. Avoid processed foods. These usually come in a box. Avoid artificial fats and synthetic oils. No sodas, energy drinks, etc. Drink more water. Your urine should be clear or close to it. Take fish oil daily: three grams at the very least. Limit alcohol to three drinks per week. (Dry martini, perhaps?) Drink a post-workout protein shake. “Shaken, not stirred.”

With these basic tips alone, you can build an AMAZING physique — they are THAT important. Even if you’re already in great shape, these can take your body to the next level by dropping more fat, reducing inflammation inside your body, improving your sleep, and increasing your recovery.

If all these steps are overwhelming, however, I understand. Try this: take a deep breath, exhale, and pick the easiest step. THAT’S IT. Once you feel good about that, then pick the second easiest step. Rinse and repeat.

Once you get started, you’ll feel so much better and WANT to continue building these healthy habits.

Build Mental Strength

 

I love that James Bond handles high-pressure situations like a badass — even when people are trying to kill him, he throws around witty jokes without as much as breaking a sweat.

 

Can you actually train yourself to do that as well?

Kinda.

First, by following all the previous steps, you’ll be surprised as to how much better you’ll feel everyday. You’ll have more energy, yes, but you’ll feel calmer and more relaxed even in situations that might have bothered you before. (Thank goodness for good nutrition and aerobic exercise!)

Second, take steps to destress yourself. Meditate for just a few minutes everyday, read a book, take a walk, do breathing exercises, or just close your eyes — every little bit helps to reset yourself so you’re not running on your fight-or-flight system constantly.

Finally, go outside your comfort zone — the more often you do it, the better your body tolerates it. Soon, stressful situations won’t tax your stress response as much or as long. Sure, you might be a little nervous speaking in front of a crowd, but you’ll be in control of your emotions, not controlled by them.

Good luck, 007.

Anthony J. Yeung, CSCS, is a regular contributor featured in Golf Digest and Men’s Fitness and the founder of GroomBuilder, the 8-week fitness program to transform the way you look for your wedding.

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