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  • How to Work out like Arnold Schwarzenegger and ‘Terminate’ Obesity

    Terminate obesity and lose your extra pounds by working out like Arnold Schwarzenegger.

    December 10, 2013 | Related: ,


    Workout and Lose Weight Like Arnold Schwarzenegger

    Who here loves movies such as Terminator, Predator and The Expendables?

    Well if you are like me the main character that has always turned heads in these movies is Arnold Schwarzenegger, who at the age of 65 is still turning heads with his incredible come back into the industry of weight lifting and of course acting. This incredible man has certainly had some downtime over the last few years as he has made fairly few appearances compared to when the star was younger.

    However, there’s no denying that now he’s back and he’s taking things very seriously.

    Now, at this point, you may be wondering, doing extreme weights is going to be damaging for someone of Arnold’s age, and how on earth does he manage to lose weight at 65!?

    Well, like many other people who have lost extraordinary amounts of weight before, he knows the ultimate secret, which will guarantee you impressive results no matter what age you are.

    That secret is simply exercise and healthy eating.

    Of course you need to know what kind of exercises you should do in order to lose the most amount of weight in the least amount of time, and know what foods you should eat and in what quantity.

    However, aside from that, losing weight is as simple as doing enough exercise and eating a healthy nutritious diet. This, of course, disagrees with the numerous products out there claiming that the typical methods of going about losing weight are ineffective, and that their “super weight loss” pill is the only way to go.

    Let me start by saying that Arnold does not use weight loss pills what-so-ever, and you cannot argue that his method of losing weight is very effective.

    Here are some of the key points that you should know about Arnold Schwarzenegger’s weight loss.

    He is also building muscle.

    How to Work out like Arnold Schwarzenegger and ‘Terminate’ Obesity

    Building Muscle

    Something that makes the fact that he has lost so much weight so interesting is that Arnold is also building muscle and not just going for general weight loss. As muscle generally weighs more than fat, his rate of weight loss will be heavily influenced by the amount of muscle that he’s gaining at the same time, which means that to have lost such an extortionate amount of weight he is doing very well.

    Something else to note about building muscle is that muscle takes up far more energy than fat does. This means that as he builds more muscle his body is using up more of his energy, which will also result in further weight loss. Hence, if you are looking at potential ways to lose more weight you should definitely consider building some of your core muscles and see the impact that it has.

    Mental Strength

    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityAnother key aspect to Arnold and his weight loss is that he treats it more as a mental battle rather than a physical one. His workout philosophies have inspired millions of novice and professional body builders worldwide, and even today he uses them to motivate himself to take action.

    One of his best known philosophies is that “The secret is to make your mind work for you – not against you.” By this, he is referring to the fact that many times during body building and losing weight our mind is the biggest obstacle. He is telling us that we need to condition our minds to work for us and not against us so that we can perform to our absolute peak.

    Goals and progress

    Arnold makes a point to always set goals and work as hard as possible to achieve them. He believes that in order to succeed efficiently you need to be able to define what success means to you, decide to act every single day in the direction of your outcome and mark your progress to see where you are. These are tips that apply outside of the weight loss and body building industry, as they are very much relevant in most sectors you can imagine.

    In Arnold’s case he set goals as to how much weight he would like to lose, and how many sets/reps/weights he is going to work with each day. Arnold tends to surpass his original plans frequently as he adds further weights as he progresses.

    Enjoying the process

    Arnold has also made a point that if you really want to succeed you need to be able to enjoy the process. Whilst you may think that spending hours in the gym is one of the most boring tasks that you can imagine, for Arnold losing weight is something that he enjoys doing.

    If you are someone who is always reluctant to go the gym, and generally can never wait for the session to be over, it might be that you simply need to take a note from Arnold’s book, and find something that would make the process more enjoyable for you.

    For instance, instead of focusing on how painful it might be now to do reps, instead you can focus on the end result and how impressed all of your friends are going to be at the amount of weight you’ve lost. You could also try to listen to music whilst you are exercising or listen to some of the great minds like Anthony Robbins to keep your motivation high.

    Whatever you do, make sure that you are always enjoying yourself whilst working out. It is important to do so, as otherwise you will be far more likely to give up before you manage to see any results from your hard work, and if there is one thing that Arnold stands by it is not to give up! Something to take note of is that once Arnold compared pumping iron to having an orgasm, and he explains that he feels like he is in heaven as he feels as if he is constantly having an orgasm whilst working out.

    Surround yourself with positive people.

    A final thing that we can take from Arnold Schwarzenegger before we move on to his workout routine, is that he advises that we always surround ourselves with people who are going to be beneficial to our goals. Instead of hanging around with people who are unmotivated to go the gym and workout, you need to try to immerse yourself with a group who is dedicated to weight loss and will not give in at any point. This will help you significantly to stay on course when training hard, and they will act as an extra barrier in case you are planning to give in too early.

    Remember, that whilst it is perfectly okay to have friends who do not have their health as a first priority, you need to know that they are not going to be the best people to motivate you to progress. They will either try to hold you back from success or tempt you time and time again to fall off course, which can be devastating to your results.

    Arnold’s Workout Routine

    Now that we have gone through some of the key points regarding Arnold and his philosophies regarding fitness, we now need to examine his workout routine.


    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityBuilding your chest is one of the most important parts of any workout. On Mondays, Wednesdays and Fridays Arnold would do several exercises that involved his chest.

    Firstly, he would do 5 sets of 10 bench presses. The bench press is one of the most popular exercises for body builders to utilize, and you have most likely seen it performed several times before.

    It involves lying down on your back, holding a large weight with both hands and slowly bringing it down to your chest and back up again.

    He would then follow this by doing 50 reps of Flat bench flies whilst taking a break every 10th rep. At this point he would have a short break and then continue with 60 incline bench presses, 72 reps of Cable crossovers, 5 sets of dips to failure and finally 50 dumbbell pullovers. Of course, considering his age he built up to these figures slowly and in his own time to avoid potential injury.


    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityThe next part of the routine focuses primarily on the back muscles.

    To begin Arnold would perform front wide-grip chin-ups to failure; these are just like normal chin up, however you have your hands further apart on the bar. This exercise is harder than normal chin ups, and therefore you may want to alternate between normal and wide grip between sets.

    Arnold also does T-bar rows, which is where you lift a large weight between your legs and up to your chest. This is a huge strength builder and you should certainly start with smaller weights in order to prevent injuring yourself. Some other exercises that Arnold uses to focus on his back muscles are seated pulley rows, one-arm dumbbell rows and finally Straight-leg deadlifts.



    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityFor his legs, Arnold would begin with a large amount of squats. A squat is one of the most powerful leg exercises around, and it is also one of the easiest too. To perform a squat, you need to stand straight with your arms directly out in front of you, and bend your knees to almost a seating position.

    Slowly, you then straighten your legs again before lowering yourself once more.

    Once he has finished doing his squats, he will move onto around 6 sets of leg presses, which involves using your legs to push a large amount of weight away from you. In order to perform this exercise properly, you need to make sure to push slowly to avoid inflicting an injury upon yourself, and to get the most out of each repetition.


    For the rest of his leg routine Arnold will do a few sets of leg curls, leg extensions and barbell lunges. All of these exercises aim to use your legs as the primary source of power, and hence if you are new to the exercises you will be putting the lower section of your body under a lot of strain. Remember to always take your time when performing these exercises, as it will improve your fitness without causing yourself any injury.


    How to Work out like Arnold Schwarzenegger and ‘Terminate’ Obesity



    Arnold tends to perform less exercises on his calves, forearms and abs than the rest of his body, however he always advises novices to train all areas of their bodies at equal amounts. Arnold’s routine for calves consists of standing calf raises, seated calf raises and to finish one-legged calf raises whilst holding dumbbells.



    Before going on to work on his abs, Arnold would typically complete a number of Wrist curls (with his forearms placed on his knees). This exercise can be executed with either dumbbells or a barbell it is completely up to you. In order to get the most out of this exercise, you need to keep your wrists at the end of your knee caps, and move your wrists up and down. It is likely that in the beginning stages you are going to experience some discomfort with this exercise, however it is very effective at strengthening your forearms.To conclude his forearm training he will do 32 reverse barbell curls and wright roller machine until failure.


    For his abs, Arnold would usually do 20-30 minutes of nonstop instinct training. This involves following his instincts as to what exercises to perform and for how many reps.

    Forced reps

    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityForced reps are the final reps that we cannot physically achieve by ourselves, and so we get a training assistant to take some of the weight. This is done to shock the muscles into adapting to a new standard and improve how much he could handle the next time around.

    Arnold is a big believer in shocking muscles into better performance, however he also mentions that methods such as Forced reps should be used sparingly.

    In order to incorporate this into your own workout, you may want to bring a friend along with you who is capable of assisting you with the final reps. However, I would strongly recommend bringing friends with you whilst training even if you are not performing forced reps, as they can prevent you from injuring yourself.

    Other days (Tuesday, Thursday and Saturday)


    How to Work out like Arnold Schwarzenegger and ‘Terminate’ ObesityOn Tuesday, Thursday and Saturday Arnold would change up the areas of the body that he would work on, as well as the exercises too. For his biceps he would usually start with 60 barbell curls, 60 seated dumbbell curls and to finish 60 dumbbell concentration curls. Arnold tends to take a short break between every 10 reps of any exercise he does, which is something to keep in mind when viewing these large figures.



    How to Work out like Arnold Schwarzenegger and ‘Terminate’ Obesity



    Next Arnold would focus on his triceps with 6 sets of 10 Close-grip bench presses, which are the same as normal bench presses only your hands are closer together. 6 sets of 10 pushdowns, 6 sets of 10 barbell French presses and 6 sets of 10 one-arm dumbbell triceps extensions.





    After completing his triceps exercises he will then move onto his shoulders. For his shoulders Arnold will complete 6 sets of 10 Seated barbell presses, 6 sets of lateral raises whilst standing, 5 sets of 10 Rear-delta raises and 5 sets of around 10-12 cable lateral raises. These are all exercises that place a large amount of pressure on your shoulders, which you should look out for if you experience problems with them. If you are a beginner, you should limit yourself to only a couple of sets of each exercise, and complete only 3-5 reps for each set.

    Calves and Forearms and Abs

     For his calves, forearms and abs Arnold will perform the same exercises as on Monday, Wednesday and Friday, possibly, due to the fact that these are some of the most effective exercises for these particular sections of the body.

    Arnold Schwarzenegger’s Diet Advice

    Of course in order to truly lose body fat effectively, it is important that you take into consideration Arnold’s diet plan whilst doing such a wide array of fitness exercises. Arnold recommends that for people who struggle to lose body fat and gain muscle should eat 5-6 small sized meals every day, consume carbohydrates around 30 minutes after a workout, have an intake of around 30-50 grams of protein every 3-4 hours and to use protein shakes if needed.

    He also recommends that you should not workout for more than 4 days a week, as your body needs time in order to regenerate and adapt to the new conditions that you are subjecting it to.

    Looking to lose weight

    If you are looking to lose weight and feel inspired by Arnold’s incredible come back into the industry, there are a few things that you must keep into consideration. The first point of which is that it is of the utmost importance that you build up gradually, and do not try to aim for what Arnold does in terms of reps and sets. He has found his preference and you should find yours simply through knowing your own limits.

    Secondly, it would be a great asset to your performance if you incorporated some of Arnold’s philosophies regarding training, as has developed these through plenty of experience and they will be helpful when the going gets tough. If you want you could decide to keep a list of them handy when at the gym, so that you can motivate yourself when you need it most.

    Finally, remember to ensure that your health is your first priority. Whilst following Arnold’s workout will show some enormous gains in a fairly short amount of time, you need to make sure that you are not pushing yourself too far. If you have someone who is experienced in the field of weight loss who can assist you, it would be a good idea to bring them along to the gym so that you can have someone to advise you how far to go.

    About the author

    Janey Danes Janey Danes started her career as a part-time article writer, editor and proofreader in 2008. She specializes in topics related to health, travel, technology, family, and spiritual life. Danes is a licensed medical technologist and she holds a Bachelor of Science Degree in Information Technology. She is also a contributor to Travel Philippines | Entertainment and Medical Technology Avenue. You can also find her on Google+.

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