Biography
Christian Bale
- Date of birth: January 30, 1974.
- Height: 183 cm.
- Weight: 55-90kg
- Best films: "The Prestige, The Dark Knight Rises, The Dark Knight, Swingers, Empire of the Sun."
Unusual transformations by weight of Christian Bale (2000-2012)
Below we will look at his training methods, but remember it’s better not to repeat this 
Christian Charles Philip Bale was born in Wales on January 30, 1974, but did not stay there for long - the family kept moving, and the guy grew up in England, Portugal and the USA. Christian Bale's mother changed a lot of occupations, including working as a clown in a circus, and his father traveled from the age of 13 and was first a sailor, then an airplane pilot. There were three more children growing up in the family (sisters, all older than Christian). Now one is a musician, another works in a computer company, and the third is a theater director. Louise, who played in the theater, inspired her brother to work as an actor. At the age of 9, Christian Bale starred in a commercial for the game Pacman, and at 13 he made his film debut in the Soviet-Scandinavian “Mio, my Mio,” directed by V. Grammatikov. That same year, Bale got to film Spielberg’s acclaimed “Empire of the Sun.”
Recently, Christian could be seen in the film drama “The Fighter,” for which he lost a lot of weight, and then had to gain more than 30 kilograms for filming the latest Batman. Experience in such experiments already includes several films. Let us remember that for the film “American Psycho” Bale gained a lot of kilograms in order to correspond to the image of the 80s - a muscular handsome man. We will tell you in this article how the actor manages to radically change his weight quite quickly without harming his health.
Superhero Training
To prepare for the role, Bale included a lot of explosive movements in his training regimen to generate as much energy and speed as possible. Bale trained according to the popular 3+1 program, three days of training and one day of rest.
The training consisted of simple bodyweight movements and weights. He kept pauses between approaches for strictly 90 seconds, supplementing the training with exercises for the abdominal muscles. And he left the spectacular finish of the workout to cardio training.
So let's take a look at what his training looked like. By the way, pay attention to the choice of exercises. Nothing extra. A busy person, it’s a pity to waste time on schemes that don’t work, so the most necessary and working ones are selected.
Christian Bale: training, nutrition and parameters
Christian Charles Philip Bale was born in Wales on January 30, 1974. Christian was the fourth child in the family, he had 3 older sisters, so he had a hard time growing up. Due to their parents' job changes, they constantly moved and managed to live in England, the USA, and Portugal. The actor acted from an early age, first in advertising, and from the age of 13 in films.
In 2011 he received an Oscar in the category “Best Supporting Actor” for the film “The Fighter”. On January 29, 2000, the actor married former model Sandra “Sibi” Blazhi and the couple had a daughter, Emmaline, on March 27, 2005, and a son, Joseph, in August 2014. But one of the most amazing things about Christian is his preparation for a role and what he is capable of, like losing 30 kg for a role and gaining about 45 kg the following year.
- Height : 183 cm.
- Weight : from 55-90 kg depending on the film.
- Regular weight: 80 kg
- Foot size: 44
TRAINING
Day one:
- Superset of pull-ups and pull-downs - 4 sets of 12 repetitions of each exercise. Designed for warm-up, light to medium weights are used.
- Lifting the barbell from the floor to the chest - 4 sets of 10, 10, 8 and 6 repetitions. The lowest point of movement is the barbell on the floor; upper – to chest levels; The first part of the movement is similar to a deadlift, then the barbell rises higher. Light and medium weights are used.
- Lifting the barbell with pushing up - 4 sets of 10, 10, 8 and 6 repetitions.
Second day:
- Sprint – a race of 10 meters in 5 sets, 30 meters in 5 sets, 40 meters in 5 sets. Rest between sets – 1 minute, between distances – 2 minutes.
- Jump squats – 4 sets of 10, 10, 8 and 6 reps. Squats with a sharp jump up from the bottom point of the movement, at the top point the legs are torn off the ground. To reduce the risk of injury, only perform with a backpack loaded with weight and not with a barbell.
- Lunges – 4 sets of 10 reps.
The third day:
- Superset of Smith rack bench press and dumbbell flyes – 3 sets of 12 reps of each exercise. Designed for warm-up, light weight.
- Smith's Explosive Rack Bench Press - 4 sets of 10, 10, 8 and 6 reps. Bench press with barbell thrown up. Performed under the mandatory supervision of the insurer. See description below.
- “Ricochet” – each approach lasts 2 minutes, then 30 seconds. rest; total – 30 minutes. There are 2 squares measuring 30x30 cm on the floor. You need to jump from one corner to another as quickly as possible, constantly changing the direction of the jump.
Fourth day:
- Active recreation, which involves cardio exercise to increase blood flow in the muscles and speed up recovery: swimming, elliptical, team sports and more. In total, no more than an hour on this day.
Fifth day:
- Superset of pull-ups and pull-downs - 4 sets of 12 repetitions of each exercise. Designed for warm-up, light to medium weights are used.
- Lifting the barbell from the floor to the chest - 4 sets of 10, 10, 8 and 6 repetitions. The lowest point of movement is the barbell on the floor; upper – to chest levels; The first part of the movement is similar to a deadlift, then the barbell rises higher. Light and medium weights are used.
- Lifting the barbell with pushing up - 4 sets of 10, 10, 8 and 6 repetitions.
Sixth day:
- Sprint – a race of 10 meters in 5 sets, 30 meters in 5 sets, 40 meters in 5 sets. Rest between sets – 1 minute, between distances – 2 minutes.
- Jump squats – 4 sets of 10, 10, 8 and 6 reps. Squats with a sharp jump up from the bottom point of the movement, at the top point the legs are torn off the ground. To reduce the risk of injury, only perform with a backpack loaded with weight and not with a barbell.
- Lunges – 4 sets of 10 reps.
Seventh day:
- Superset of Smith rack bench press and dumbbell flyes – 3 sets of 12 reps of each exercise. Designed for warm-up, light weight.
- Smith's Explosive Rack Bench Press - 4 sets of 10, 10, 8 and 6 reps. Bench press with barbell thrown up. Performed under the mandatory supervision of the insurer. See description below.
- “Ricochet” – each approach lasts 2 minutes, then 30 seconds. rest; total – 30 minutes. There are 2 squares measuring 30x30 cm on the floor. You need to jump from one corner to another as quickly as possible, constantly changing the direction of the jump.
NUTRITION
During the filming of the film “The Machinist,” Christian weighed 55 kg; he achieved this by consuming 250 kcal per day, a cup of coffee, an apple, a can of tuna, vitamins, that’s all, and the norm should be 10 times more, 2500. For his role in the film “Batman” “Christian Bale had to gain “a little”; according to the actor, from 55 he increased his weight to almost 100 kg, when the director saw him he was shocked and told him to lose the excess weight. As Batman, he already weighed 86 kg and he managed this thanks to 4500 kcal per day. He consumed 350 grams of protein, 500 grams of carbohydrates and 70-80 grams of fat. It’s surprising that Bale is a vegetarian and doesn’t eat meat. He got his protein from fish, eggs, dairy products and protein shakes, and Christian ate every 2-3 hours.
