Half man. Half machine. Fully ripped.
Make no mistake, the man hiding behind those metal abs in the new smash reboot of Robocop possesses some formidable hard-wiring of his own.
That man of course is Joel Kinnaman, and the man tasked with tuning the Swedish actor up so that he could fill the futuristic gunslinger’s suit was Beverly Hills-based physical trainer to the stars Bobby Strom.
And as you can see in this one, the hard work paid off for Kinnaman. Which it could well do for you - as to mark the release of the film on DVD and Blu-ray from 9 June, we asked Strom to let slip some of his Hollywood fitness routine in order for you to take your fitness training to action hero levels. His tips are below.
Your move, creep:
1. CUT THE BOOZE, CUT THE EXCUSES
"I started training with Joel last January, working him out 5 to 6 days a week and 60-90 minutes a day. The rules are when getting ready for a body transformation you give a 100%. Means showing up, training hard with intensity, eating exactly and only what you were given to eat and absolutely no alcohol. Because Joel had business diners and movie functions he had to attend, staying strict with the food given to him at these events proved difficult from time to time, but he ultimately did well and got the body he physique he wanted."
2. NEVER SLEEP FOR LESS THAN EIGHT HOURS
"Get no less than eight hours sleep per night. Your brain is the muscle you need to keep care of most of all. Sleep has a lot to do with the recovery process. Muscles heal and repair themselves. It also gives you more energy for your workouts, especially when training six days a week."
3. STAVE OFF SNACK CRAVINGS HEALTHILY
"While eating sensibly your body will still crave bad foods. To combat this, eat an apple between meals, as well as seven to ten unsalted almonds. The Apple will provide simple carbs for immediate energy and fibre, while the almonds will provide essential fats and enough calories to carry you over to your next meal."
4. DO THE DEAD BUG
"Here’s an exercise that really works the core. It's a physical therapy exercise known as "Dead Bug". They explain it better than me here on YouTube, but it’s good for doing either at home or the gym."
5. MIX IT UP
"My clients benefit from some high intensity interval circuits which I call mash-ups. I make sure never do the same one twice, always incorporating core work, stability, resistance, flexibility and plyometric/cardio. Joel caught on quickly to everything, he only improved as time went on. His strength and conditioning greatly improved, his balance and coordination improved and his physique aesthetically improved."
6. EAT ZEN WITH EVERYTHING
"The best way to eat is in small portions, five to six times a day depending on how much you want to bulk up, and comprised of lean protein, complex carbohydrates and essential fats. I use a company in LA called ZEN Foods, as it’s gluten free. I find eating gluten free is a really effective method for getting fast results in body appearance, so source food like that where you can."
7. WORK YOUR ASS OFF
"A big myth is that Hollywood actors have it easy because they have a trainer and a chef. Trust me when I say they work their asses off! I push the heck out of them to achieve the results you see on screen. Make a realistic goal, but you have to want it really bad. By giving 100 per cent and working out with intensity each time, you'll get the results you need. It's not enough to just show up."
Robocop is available on digital platforms from 2 June 2014, and on DVD and Blu-ray from 9 June 2014, courtesy of Studio Canal