Have you ever wondered how he does it? While traveling all over the world, when he rarely spends two nights in the same bed, in the same room, in the same city? But his condition, strength, physical fitness... must remain uncompromisingly at the level of a top athlete. How does he manage? How does he not gain weight from the junk food he eats on endless flights? How do you stay fit and healthy after all those heady martinis? How can he look so good and rested even when he hasn't slept for 72 hours?
Of course, because it is James Bond movie character. But still... toying with the idea of what you should eat, how you should train, what skills you should master in order to live like James Bond is a lot of fun.
This is what your week would look like if it was for 007 James Bond days. Well, yes, but let's not forget... there is only one James Bond!
MONDAY: STRENGTH TRAINING
James Bond definitely doesn't visit local gyms. How could you? He does not have a permanent residence, he crosses the borders of countries with forged documents... Is visiting local gyms and studios, while saving the world, fighting evil geniuses and spending a lot of time in the company of beautiful girls, even logistically possible? The answer is: no!
Considering the normal course of a day in the life of James Bond, we can say with certainty that Bond's lifestyle only allows for high-intensity training, which he can do either at the airport or right in his hotel room. For Bond to remain Bond in all his glory, he would have to perform regularly 5 x 5 workout. This exercise contains 5 sets of exercises with the heaviest load, and each set should be repeated five times. With such training, the muscles get the information to maintain their strength, even though we train less often. So, this is the only exercise that James Bond could use to maintain his athletic figure without needing to increase his daily caloric intake.
- 5 x 5 squats
- 5 x 5 standing consecutive deadlifts, with the weight not touching the floor on the way down; lifting with the whole body ("Romanian deadlift")
- 5 x 5 lifting weights with a bent back and bent knees, where the weight is pulled towards the chest ("barbell row")
- 5 x 5 standing lifting weights from the chest over the head ("military press")
- 5 x 5 barbell shrug
- 5 x 5 bench press
TUESDAY: REST
Well, resting in the world of James Bond means spending the day fighting Dr. Julius No, Jack Spang, Ross Klebb, with professional assassins or KGB agents, while saving a ship or even London from nuclear destruction.
WEDNESDAY: HIGH INTENSITY TRAINING
An undercover agent must always be prepared enough to be able to handle heavy workloads at all times. And if you had as little time as James Bond has, you should train like this to maintain your cardiovascular fitness:
- 10 x box jumps
- 10 x ball slams
- 10 x olympic ring pullups
- 1 minute of shadow boxing
Repeat these exercises three times as much as you can without rest. This high-intensity workout will get your heart rate up and your metabolism up, meaning you'll be burning calories long after your workout is over.
THURSDAY: MARTIAL ARTS TRAINING
For James Bond to defeat all the villains who cross his path, it is not enough that he is "just" fit, strong and durable. It is necessary for him to master some martial arts in the fight with the villains. They will certainly save his life:
Parkour
The skills you can acquire through parkour training are indispensable: body coordination, the ability to make decisions and self-confidence.
Krav maga
Krav Maga would be the most logical choice as it allows you to disarm and neutralize a physical threat without having to be ready or warmed up at all times as you have to be in other combat sports.
Boxing, kickboxing and ju-jitsu
These skills allow for more extensive training, where you would burn more calories during training and develop significantly greater strength, flexibility and fitness.
FRIDAY: REPEAT OF TRAINING 5 X 5
- 5 x 5 squats
- 5 x 5 standing consecutive deadlifts, with the weight not touching the floor on the way down; lifting with the whole body ("Romanian deadlift")
- 5 x 5 lifting weights with a bent back and bent knees, where the weight is pulled towards the chest ("barbell row")
- 5 x 5 standing lifting weights from the chest over the head ("military press")
- 5 x 5 barbell shrug
- 5 x 5 bench press
SATURDAY: MORNING RUN AND EVENING DANCE
Start your Saturday with an easy morning run along the paths of a nearby park or forest. Fresh air and the silence of nature are indispensable for a good reflection on all the actions that await you.
End the day on the dance floor. Yes, you heard that right. Dance. Start with salsa: it has quite a few beneficial effects on health. In addition to flexibility and joint strengthening, this dance will also melt the accumulated fat in the body (you can lose between 300 and 600 kcal during an hour of dancing). In addition, with the knowledge of dancing, you will charm your beautiful Bond girl, who will certainly not be able to resist you.
SUNDAY: REST
Even James Bond deserves to be off on Sunday. And by that we mean training free.
WHAT ABOUT NUTRITION?
Let's face it, the hectic life of James Bond does not allow for three quality and balanced meals spread throughout the day. We dare say the secret agent diet is you intermittent fasting 16/8, which means a 16-hour fast and an 8-hour eating period during which he consumes all the necessary daily calories.
Intermittent fasting is said to bring enormous benefits, such as weight loss, reduced inflammation, reduced food cravings, more energy, better sleep... But don't start any diet before consulting your doctor. After all… you're not Bond (yet).
