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Brad Bose, PhD, the man in charge of training Robert Downey, Jr. for Iron Man, Sherlock Holmes, and Iron Man 2 put him on a “functional fitness” regimen that included all sorts of unorthodox exercises and routines.

Functional fitness is an approach to fitness that utilizes REAL LIFE ranges of motion instead of repetitive, robotic machine motions (like body building). There is less focus on isolating individual muscles and more focus on working out the entire body. The end result is a lean, muscly body that performs at it’s peak across a wide range of activities (not just lifting). The result of traditional body building and “cardio” exercising is peak performance (if you can even call it that) in one or two activities (lifting, flexing, or running on a treadmill).

They had just 3 months to get Downey into Tony Stark form after he had dropped 20 lbs to play Sherlock Holmes.

His workouts included exercises and techniques  such as Indian Clubs, Meels, Wheelbarrows, Fire Hoses, Sled, Giant Tires, Sledgehammers, and more unorthodox workout routines.

Downey was tired of the regular routine of hitting the gym and just lifting weights and said, “If I have to get underneath a bench press or [do] a squat, I’m going to shoot myself. I just don’t have the motivation.” So, Bose put him on this functional fitness regimen that really “shock and awed” his body.

If you want proof that there’s something to working out out in a non-traditional, non-body building way just take a look at Robert Downey, Jr. in Iron Man 2. He built that physique in 3 months using functional fitness workouts.

For more information and the details of each workout element see the full article at WebMD.

Yesterday I completed a workout that involved doing 100 pull ups (total).

The workout was 4 rounds (for time) of 25 pull ups and 25 wall ball squats. I completed mine in 38 minutes. Keith was around the 19 minute mark I think.

Now, my overall time isn’t anything to write home about, especially if you compare it to seasoned CrossFitters or Primal workout-ers, but I’m most excited about the fact that I actually DID 100 Pull Ups!!

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Check below for pictures and more information on what I’m doing to slim down and feel great these days.

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Congratulations to Keith, who certified this week for CrossFit! He’s now Level 1 certified!

That means if you join our outdoor workout group in the Brunswick/St Simons area you’ve got a bonafide Crossfit certified trainer looking out for you! We typically meet in the late afternoon/early evenings at Windsor Park to hangout and workout. Everyone is welcome! Bring the whole family! We’ll be working out regularly throughout the spring and summer.

Check here for details and schedule.

Kudos to Keith on his certification, it’s neither easy nor inexpensive. We’re proud of you!

Workout Brother, Jon, loses almost 18 lbs with Insanity Workout Program

Here’s 2 major tips for getting decent results in any workout program (Insanity, P90X, Crossfit, Primal Blueprint, Body For Life, or whatever you’re doing):

1) Do it: Yep, you’ve got to actually get off the couch and do something. I’m not one to challenge people to over train so for me a beginning of the year boost is how I see most of these 60 and 90 day DVD driven workouts. Start your year off with a bang. Grab one of these programs and rock it. Other programs (plans) like Crossfit, Body For Life or Primal Blueprint are more lifestyle workouts. These are sustainable (for the most part) all the time. Depending on who you ask, some people will tell you that you’re not over training when you do these workouts daily, but it is wise to make sure that you’re not over training.

But the kicker is this: whatever you choose to do, do it consistently at least 3 times a week. And try and incorporate other exercise, sport, and play into your life.

2) Eat right: You have got to eat right to see ANY decent results. Functional fitness is more about what you put into your body to fuel it, than spending hours in the gym to look a certain way. But let’s face it, we all want to look a certain way too, right? Of course. You will not get Insanity abs or pecs by eating junk food all the time. Even if you work out harder than you ever have.

I’ve read and heard that becoming a lean, functionally fit person is about 80 percent what you eat and about 20 percent what you do with your body (exercise). If that’s accurate, then that means you’d be better off spending time planning your meals and eating right, than spending hours and hours under a weight machine or doing endless cardio.

Results are going to come with dedication to a consistent lifestyle of functional fitness and a disciplined approach to eating. Both are tough to incorporate but as we do, we see our bodies change!