You might envy the A-listers' fabulous¹ physiques, but the truth is that it took hard work, dedication² and proper nutrition for them to get in shape. Here's how the celebs got their buff bodies...

你可能嫉妒A名单者极好的体格，但真相是需努力工作，奉献，适当的营养会使它们拥有好的身材。下面解释了名人如何获得健美的身材...

Will Smith spent six hours a day in the gym, five days a week, learning to box like a pro³, skipping, lifting weights and doing endurance training for the movie Ali. He also dramatically upped his intake⁴ of protein and healthy carbs.

史密斯每天会花六个小时，每周五天在体育馆去学习像一个拥有假想敌的拳击，跳绳，举重并为电影阿里做持久性训练。他也会突然地增加蛋白质和健康的碳水化合物的吸收。

Becks keeps his lean physique with a combination of cardio/endurance training and high-intensity workouts. Plus he sticks to a reduced-starch Mediterranean-style diet.

贝克保持他健美的体格通过耐力训练和高强度锻炼的结合。加上他坚持减少地中海口味的饮食。

Daniel Craig became Bond by eating fruit, vegetables and high-quality protein five to six times a day, with no carbs after lunch. He completed a full-body weight training workout Monday to Friday, with cardio and stretching at the weekend.

丹尼尔格雷格变得强健了，通过每天吃五到六次的水果，蔬菜和高质量蛋白质，午饭后不吃或喝带有碳水化合物的东西。从周一到周五他完成了全身的体重训练锻炼，伴随周末的有氧运动和练习。

A diet ratio of 1:2:3 comprising fats, protein and carbs, with meals every two to three hours helped the Dark Knight⁵ to get in shape. A gym regime focusing on squats⁶, bench presses, deadlifts and high pulls built Bale’s buff body.

饮食1:2:3的比率包括脂肪，蛋白质和碳水化合物，每两到三小时一顿饭，骑士Dark保持良好身材。体育馆的养生法专注于蹲下，椅子按压法，硬拉和推拿使贝尔身体健壮。

The XXX star combines old-school bodybuilding techniques with fight training and free running for agility⁷. But he’s also a fan of yoga and Pilates to keep the bulk under control.

XXX明星结合旧式学校的建筑物技术用对抗训练和自由跑步来锻炼敏捷性。但是他也是瑜伽迷，普拉提这种健身操会使体重在控制之下。

To get in superhero shape, Ryan trained six days a week, with a constantly varied⁸ high-intensity routine. Pull-ups, kettlebells, dumbbells, speed squats and medicine ball crunches⁹ were used to keep him chiselled¹⁰.

为了拥有超级英雄的体型，Ryan每周训练六天，持续的不同的高强度的常规训练。引体向上，壶铃，哑铃，快蹲，碾药球被用来使他拥有好的身材。

At 67 years old, the Expendables 3 star still hits the gym three times a week for 90 minutes… when he’s not training for a film role. His diet consists of plenty of fruit, vegetables and whole grains, but no refined sugar or alcohol.

67岁，敢死队3的明星仍喜欢去体育馆每周三次90分钟的健身...当他还没被确定电影角色的时候。他的饮食由许多水果蔬菜和整个的谷物组成，但不包括加工的糖或酒精。

Magic Mike star McConaughey stays in shape with circuit training at home or in the park and keeps lean with a run or bike ride. Regular surfing and hiking trips help to keep things interesting.

魔术师迈克明星McConaughey保持体形通过在家或在公园绕行一周的训练，通过跑步或骑自行车保持健美。有规律的冲浪和远足旅行有助于使生活充满乐趣。

Pop superstar JT isn’t keen on constantly hitting the gym, so he teams four or five days a week working out with dancing, jogging, hiking and playing outdoor games like basketball.

受欢迎的超级巨星JT不喜欢经常光临体育馆，因此他计划每周四到五天通过跳舞，慢跑，远足和玩户外游戏例如篮球来锻炼。

Fiddy literally¹¹ wrote a book on shaping up, and his six-week plan focuses on a protein-rich diet, metabolic¹² resistance training, intervals¹³ and moderate cardio to warm up and cool down.

费迪文学上写了一本有关塑造良好体形的书，他的六周的计划集中于在饮食中丰富蛋白质，抗代谢训练，间隔和适度的有氧运动来加热和冷却身体。

To bulk up for Thor, Hemsworth used boxing and Muay Thai combined with weightlifting and credits kettlebells for helping¹⁴ him build ‘functional¹⁵ strength’.

为了召唤雷神，Hemsworth打拳击，Muay Thai结合了举重和壶铃来帮助他塑造‘功能型的力量’。

The ripped Expendables 3 star insists a hard 40 minutes is much more rewarding than ‘an hour and a half of nonsense’. That means plyometric training including squats, push-ups, pull-ups, and weights, with rowing to warm up and cool down.

有明显的肌肉线条的敢死队3明星坚持认为艰难的40分钟比‘一个小时和半个小时的无稽之谈’更易受表扬。意味着增强式的训练包括蹲起，俯卧撑，引体向上，和举重，伴随着身体的变暖和变凉有助于身体的健康。

A self-confessed fitness fan with his own line of products, Mark Wahlberg switches from heavy weights, light cardio, protein shakes and 12 meals a day for movies like Pain & Gain to full court basketball to lose weight for 2 Guns.

一个自称瘦身迷的人有着自己的产品清单，Mark Wahlberg转换着，从重的举重开始，到轻松的有氧运动，摇晃蛋白质，因为电影例如痛苦与收获而每天12餐，完成篮球课来减肥为了收获立竿见影的效果。

The buff Brit used ex-Marine P-NuT’s ‘signalling philosophy’ to get in shape - that it’s better to do '10 press-ups every hour than 100 in a single burst’. Weights, mixed martial¹⁶ arts and skipping gave him his Warrior¹⁷ physique.

健美的 Brit用前海军P螺母的‘标志物理’来保持身材-最好做10个俯卧撑每小时而不是100个单独的爆发的重量，混合战争的艺术，跳绳给予他战士的体形。

Hugh’s Wolverine workout involved two hours of weights every day, as well as squats, chin-ups and rows, and 20 minutes of cardio. Plus, a high protein 5,000-calorie-a-day diet.

Hugh’s Wolverine每天的锻炼包括两小时的举重，蹲起，引体向上和划船，20分钟的有氧运动。加上，每天含有高蛋白质5000卡路里的饮食。