Source: official website.

Author: red wine

English translation: Velvet (www.onlybyj.com)

Excerpted from JP "Shaping Your Body"

How did JP help Yong Jun get that fantastic figure? The following is Yong Jun in June 2004 (No.34? I guess it's redwine's fault) Start a daily training and diet plan:

morning exercise

5 groups-each group 12 horizontal pull-ups.

5 groups-each group has 20 upward clamping arms.

5 groups-12 Each group crossed pull-ups.

5 groups-each group has 20 downward clamping arms.

500 leg lifts

Afternoon training

4 groups-20 single-leg stretching in each group

5 groups-4 historical squats in each group

5 groups-10 Forward each group

3 groups-20 historical leg lifts in each group

3 groups-each group 15 legs

500 inversion

20 minutes of treadmill training

prescribe a diet

7 o'clock in the morning-300 grams of fried beef and 300 grams of rice.

1/3 oranges, 1/3 bunches of grapes, 1/3 apples and 2 tomatoes.

10: 20 am-sweet potato

1 2: 20-half a cup of protein solution, noon1banana.

1: 00 pm-300g chicken and vegetables, 300g rice.

4 pm-half a sweet potato

7 pm-200 grams of chicken and vegetables, 200 grams of rice.

9: 00 pm15-2 tomatoes

10: 20 at night-half a cup of chicken breast, sweet potato 150g.

BYJ: Training in Shouting

Author: Takehiro Shin

Translation from Japanese to English: Myonne (Mianbei /www. baeong June. com)

Jiang Feng Yu Huo (Jun Xin Yong Heng /www.loveyongjoon.com)

Please keep it when reprinting, thank you!

JP, the personal fitness trainer of< BAE Yong-jun, revealed the secret recipe of body shaping and the interactive process between them.

I have known Bae Yong-joon for a long time. I go to Korea every month to cover the football match. Long before the "Brave Your Highness Fever" broke out in Japan, I knew the existence of this "Prince Charming with a Charming Smile".

So, I'm surprised this time.

In his first album commemorating the 0/0 anniversary of his debut, BYJ completed a bold transformation. Recently, the word "mom-jjang" is very popular in Korea. Byj unexpectedly showed his rugged physique, completely subverting his previous gentle image.

I was surprised that he emphasized his "masculine physique" instead of "smiling". At the same time, I am also curious about how this Greek sculpture figure was shaped.

However, the Korean media called Bae Yong-joon a "perfectionist who doesn't like visiting", and even though he knew he was the center of the conversation, he never said much.

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"There is no special reason. I just want to show a completely new image, that is, a muscular body. That's all. "

"Training is very hard. But the hardest thing is not training, but diet. "

"See how you feel after completing the training? I am very satisfied with myself. I am very happy to see the results of trying to conquer the status quo. "

Two days after the South Korean football team played the Asian finals of the World Cup qualifiers, I went to see Bae Yong-joon's Seoul photo exhibition out of curiosity. Bae Yong-joon wore a black suit, which covered his strong body. He smiled and simply answered all the questions raised by the reporter. He never talks much about the whole training process.

So, I decided to visit BYJ's personal fitness trainer JP. His name is Im Jonpil, and he won the "Mr. Seoul" bodybuilding competition in 2004. He trained many "Mahjong Hall" actors, such as In-pyo Cha, Kwone Sang Woo and Pi. In 2003, when BYJ was preparing to make his first film "Scandal", he was also in charge of shaping BYJ's body.

JP said: "BYJ has a natural good figure. He had been practicing for several years before I met him, so this body shaping has a good starting point, not starting from scratch. "

JP started coaching BYJ two years ago. According to him, BYJ is very strong. He can score 80 points in golf. He often exercises and likes Taekwondo. In an interview with Chosun Ilbo, Bae Yong Joon once said: "Sometimes I envy athletes because their efforts can get direct results."

JP continued: "Fortunately, he used to train tirelessly every day and laid the foundation. This time, he can withstand the hard training that is almost equivalent to the training of national athletes. "

"That is to say, BYJ has a certain foundation. He is also willing to further transform his body shape. So I made a plan of' 100-day fitness project' according to his idea. My focus is on reducing fat effectively, not building new muscles, and the ultimate goal is to shape a perfect body shape. In order to achieve my goal, I have a two-pronged approach to his physical training and diet therapy. "

This "100-day fitness project" is extremely difficult, much more difficult than two years ago.

For example, the most difficult thing is diet. BYJ has always attached great importance to his health, but during the training period, he can only live on the "BYJ's special recipe" prepared by JP. This recipe includes 600 grams of vegetables such as pumpkin and potato, 800 grams of roast chicken breast, and 8 liters of water a day. He eats six times a day. This is a very effective way of eating. By reducing the intake of carbohydrates such as rice and bread, the calorie intake is minimized. However, it is not easy to eat only these things for three months.

"The key point of' BYJ's secret recipe' is to store the energy needed for hard training and strengthen the muscles at the same time. In the process of implementing the' 100-day plan', I made some adjustments to the diet according to the actual situation. Chicken breast is rich in protein, but it is dry and needs to be swallowed hard. Eating for a long time will make the muscles near the chin unnecessarily strong. So, I made a paste with chicken breast, vegetables and fruits. Bae Yong-joon ate this every day last month. He said with a wry smile while eating:' This is not bad, much worse than I expected.' In order to reduce the fat rate, this recipe requires him to minimize the intake of salt and sugar, and at the same time forces him to drink 8 liters of water every day. He never complained about it, and even showed no displeasure. "

In addition, weight training synchronized with diet therapy is extremely difficult. "First of all, we start with strengthening physical fitness and transforming the body. Without a certain physical quality, it is impossible to carry out muscle training, and without a good body, even if he insists on training, he will never be able to exercise the right muscles in the right position.

After completing the physical strengthening and physical transformation, enter the second stage and begin to shape in an all-round way. During this period, BAE Yong-joon meticulously completed all kinds of training arranged by me and never complained. Specific training programs? I asked him to do 10 stretching exercises, each time 10, to balance the muscles on both sides of his back, and to strengthen the body shape of his lower body and exercise the muscles of his buttocks through squatting exercises, so as to achieve a complete body shaping effect. At the same time, I consciously divided his exercises into three categories to strengthen the main muscles of the upper, middle and lower parts of the body. BYJ exercises for 2 hours every morning and 2 hours in the afternoon. He always trains for four hours a day, but he never complains. Once he has set a goal, he will try his best to achieve it. I admire his firmness and tenacity. "Professional fitness coach JP said.

JP still remembers a conversation he had with BYJ at the beginning of the "100-day Plan". BYJ told JP his purpose and said, "This plan is a test for myself. I want to discover my physical strength and inner character that I haven't discovered yet. This is the challenge I gave myself. "

Bae Yong-joon once showed his body in his first film. In this film, he once showed his upper body. In an interview at the movie premiere, Bae Yong-jun said, "In order to make a good sex scene in the movie, I used to exercise because the actor's back had to be exposed in the play." As he said, it's for this role. But this time the fitness plan is completely different. This time, it is not to shape the role, but to challenge yourself.

JP continued: "Usually, if you endure this kind of fitness exercise every day, if you want to exercise all your muscles, you will inevitably feel unbearable pain in all your muscles, and this tingling will also affect your daily life. However, Bae Yong-joon not only won't show this kind of pain, but even desperately quoted more barbells than planned. I once asked him,' Why do you do so much?' He simply replied, "I want to challenge myself." Pei Yong tried to explore his potential and remould himself in this way.

You can feel his firm determination from his powerful cry. He shouted and gasped to cheer himself up. Such a strong cry represents his perseverance, confidence and courage to overcome hard training. As the person who worked out and guided this "100-day project", I was glad to hear his cry, because I could confirm his firm will from it.

When BYJ finally finished all the training, he cheered excitedly: "I did it! I won! " He shouted, releasing his joy as strongly as an athlete who won a brilliant victory.

I am proud that BYJ overcame great difficulties and achieved his ultimate goal. I dare say that the body created by Bae Yong-joon is a masterpiece of strength, toughness, elasticity and sensitivity.

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It seems to be a difficult way to see if you can stick to it.