Build A Body Like Justin Timberlake – Friends With Benefits Workout
Justin Timberlake built up an incredible physique for his role in Friends With Benefits. In fact, I am willing to bet that come the movie’s release on Friday he is going to have one of the most talked-about physiques in Hollywood. It’s no wonder that people are dying to know the Justin Timberlake Workout.
Justin Timberlake added lean muscle to the right places
Well, Justin always had defined abs and toned arms but he really stepped it up to get ready for his shirtless scene in Friends With Benefits. Justin put on a respectable amount of muscle while maintaining a low body fat %. As I expected he only added about 8-10 lbs of muscle from his previous state. What made the 8-10 lbs look very impressive is what separates a good workout program from a typical workout program. Justin added the muscle to his upper chest, shoulders, back, and arms. As a result, he looks very masculine with broad shoulders, a slim waist, and proportionate arms and legs. This is the exact look that every guy interested in building muscle should shoot for. NOT the big butt, belly and rounded chest of the typical meathead. My good friend Rusty Moore has the top workout program geared toward training for the Hollywood Look.
For a Specialized Workout Routine to Build Muscle Properly Read my Posts to Build Muscle
Beginner Workout Program (3x per week)
Advanced Workout Program (5x per week)
Justin Timberlake’s Cardio Training and Diet
Justin really had to kick things into high gear to get in great condition for his shirtless scene in Friends With Benefits. He already had built up a good amount of muscle leading up to the filming of the movie. Now it was time to get that body fat % down into the single digits to reveal crazy muscle tone and six-pack abs. In order to accomplish this Justin cut out junk food and beer while simultaneously performing more cardio. This is the ultimate way to shed fat fast. Cardio has been bashed a lot lately because many of the experts feel it is unnecessary. Their argument is – ‘why not just eat less and not perform the cardio’. Well, the problem with that is that you can only reduce your calories so much until you feel very deprived. In addition, cardio can be performed for several hours per day without overtraining and it’s not uncommon to burn 600+ calories per hour from moderate cardio workouts. Note – I only recommend 45 minutes to 2 hours of cardio per day for a short period of time to get in killer shape.
For the Ultimate Fat Burning Workouts and Diet Check Out
——-> Ultimate Fat Burning Workout
——-> Eat Like a Model
Be warned –
If you perform cardio you must watch your diet! Putting in the work in the gym and then stuffing your face in the kitchen is a surefire way to put all that work to waste and probably gain some fat. Although usually this just isn’t the case. I feel that cardio makes it much easier to eat clean. When your putting in the work to exercise and burn calories you really don’t want to put all that hard work to waste by eating empty high-calorie foods such as pizza, chips, fries, cookies and typical high carb processed junk. In addition, exercise is one of the greatest appetite suppressants. This is something that very few people pay attention to. If you go into a workout slightly hungry that hunger will dissipate during the workout and even after.
–> Rusty Moore, author of understands the importance of cardio for getting lean and he worked it into his workout program for those that want to get super cut.
Justin Pumped up his Workouts with Basketball and Snowboarding
Justin played regular intense games of basketball and other sports to get his physique leaner and more athletic. One of the advantages that intense games of basketball, hockey, football, and soccer have versus regular steady-state cardio is the pacing. During sports games, there are periods of all outbursts (driving to the net for a layup), periods of moderate-intensity (jogging back into your zone) and short periods of rest/recovery (after any timeout).
The periods of high-intensity exercise boost up your bodies fat-burning hormones shuttling fat cells into your bloodstream to be burned for energy. For the rest of the game, you going to be in an optimal fat-burning state. If you watch your diet and keep the carbs low your body will be an efficient fat-burning machine. This is the same process that happens when you follow my Ultimate Fat Burning Workout
What about abs?
Many people fail to realize that the key to having great looking defined abs is having an ultra-low body fat percentage. Have you ever watched the show Survivor? Ever notice the survival six-packs that many of the contestants are sporting? Their abs entirely a result of having low body fat. Justin Timberlake, Brad Pitt, Ryan Reynolds, and Cam Gigandet all have very low body fat and that is why their abs look so spectacular. With that being said strengthening your abs is still very important. It’s like the cherry on top of the cake. So if you want magazine-worthy abs you need to build dense, deep and defined abdominals. The most effective way to build dense, deep and defined abs is to perform high tension intense gymnastics style abs workouts. Crunches and abs circuits on the mats do very little to tone your abs. Here are the most effective ways to train your abs:
——–> Best Workout for Abs
——–> How to Get V Abs
Kinobody Fitness Systems Recommends
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This ruins your site. Hollywood actors are not the best example of good physiques. They look ok n camera but they are not even mediocre athletes.
People can relate to hollywood actors because they’re real people and aren’t always gifted athletes or people that have been working out for their whole life. This can make them idea role models.
Hey Greg,
I like the article and I’m pretty impressed with Justin because he seems to stay in pretty descent shape all year unlike some of the other celebrities I see. I totally agree on adding the cardio because you can only cut so many calories out before you can barely function day to day.
At the end of the day if you keep your diet in check good things happen and JT is a prime example :)
Thanks for the read!
Which Physique would characterise Justin’s as? Warrior? Greek God? In between?
He’s slimmer! I would say a warrior physique but at a little higher body fat.
Greg
What do you recommend with cardio? Does it matter? Is the main goal to get lean muscle?
Cardio is up to you. You can play sports, walk, run or do intervals. If your diet is strict cardio isn’t very important for fat loss.
Hi, If I do the ab workout, the fat burner workout, and that 5x workout plan you have set out. Along with a good diet, and determination. In how many months would you except me to see dramatic results?
@Anthony
3 months you can see a huge difference! Especially if you are consistent with your diet.
you say in this thread:
”
Note – I only recommend 45 minutes to 2 hours of cardio per day for a short period of time to get in killer shape.
”
does this also includes during Ramadan (fasting month)?
if i could that would be awesome!
onur
Yes you can do cardio during your fasting months.
Hat’s off to JT, he’s in good shape. It’s good to see that we have moved away from leading men who look like bodybuilders to a more attractive (and attainable) kind of look.
Michael
Oh Btw wat do you estimate his body fat level to be in this movie?
I would say around 9-10% bodyfat.
Thanks for answering my question :D and I checked the post you send to me and now I clearly understand how I should do it ( 12-15 min HIIT and 20-30 min steady state cardio ), but do you have any tip on how you can have some energy through out the day when dieting low kcal and exercising, I always feel tired and low on energy and my legs hurt from the HIIT training ( will include steady state cardio also tommorow and we will see how it goes :D )
Why ordinairy cardio for 45 min to 2 hours? Did he do that or HIIT?? Is there some difference between them? ( for example if HIIT trains different kinds of muscles than cardio or HIIT gives you a different look than ordinairy cardio ) So which one should you do to have his look? Both like 2 times HIITand 2 times cardio ( 45 min, you are a BEAST if you can do cardio for 2 hours :P) per week or just one of these options 4 times per week??
The benefit of low intensity steady state cardio is that it doesn’t cause overtraining. Intense circuits and intervals can only be performed so much. So when you reduce your calories, perform intervals 4-5x per week and regular strength training sessions than the next step is to add in low intensity cardio to create a larger calorie defecit.
Checkout this post to get an idea of how to use ordinary cardio to the greatest benefit – https://kinobody.com/138/the-ultimate-fat-burning-workout/
How much you think he weighs?
I think he’s around 165-170 in Friends With Benefits. He’s 6’1 btw.
This guy definitely put in the work to get that body. Hopefully it turns out to be a good movie. Nice post.
Hey how tall is Justin Timber-lake and is weight? Also how did you know he gained 8-10 pounds of muscle?
He’s 6’1. I know a hollywood manager who is friends with him. He let me in on some of the insight.
Definitely agree that regular cardio is helpful in burning fat and also keeping appetite low… whether it’s psychological or physiological, not sure, but I never want to eat as much after doing intense cardio.
Looks like a decently funny movie, but nothing special…I’ll wait till it hits the local Blockbuster.