Bueno, os dejo la entrevista a Jordan Yuam sobre la preparacin de Taylor para la pelicula. Da consejos sobre entrenamiento y nutricin.

Os dejo la traduccin con Google: Taylor Lautner isn't a naturally strong guy, but his career depends on becoming brawny. Between the first and second Twilight films, his character grew into a powerful werewolf. That meant he needed to gain 30 pounds of muscle in a year. Which he did. Think about that: Taylor Lautner used to be a 5'10", 140-pound, bony teenager, and now he's a rippled fitness animal. If he can overcome physical shortcomings, anyone can. "Inexperience works to your advantage," says Jordan Yuam, Lautner's trainer and the owner of Jordan's Virtual Fit Club. "The less muscle you have, the easier it is to gain muscle mass more quickly."

Your strategy: Eat right and follow a smart, strategic workout regimen. "Maximize your genetic potential," says Yuam. "There's no reason you can't gain pounds of muscle in a year." Lautner is counting on it: The third movie in the Twilight series is due out in mid-2010. "My character continues to grow," he says, "so I'd like to pack on at least a few more lean pounds."

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Here's how to follow Taylor Lautner's lead and build strength at frightening speed -- without working like a dog. Push your limits To grow large, your body needs to become comfortable with heavy loads. "That's why I had Taylor 'taste' a much heavier weight," says Yuam, who would stack a bar (or use dumbbells) with about 40 percent more weight than Lautner could normally lift 10 times. So if you can lift, say, 120 pounds 10 times, go with 170 pounds. Then, using a spotter, perform only the lowering half of lifts. ("It's critical that your spotter be strong enough to lift the weight back up by himself," Yuam says.) For a bench press, that means slowly lowering the weight to your chest. This lets your body adjust to the new weight even before you're ready to raise it. The move is taxing on your muscles, though, so limit your "tasting" to 2 or 3 sets of 5 reps every other week. Vary your volume Heavier isn't always better. To maximize gains, Lautner regularly varies reps and the amount of weight he lifts. "If you want a balanced body, you have to do that," says Yuam. The

more your muscles are forced to adapt to a new routine, the more they grow. Instead of always doing 3 sets of 8 to 10 reps, for example, occasionally reduce the weight and shoot for 4 sets of 15 reps. A recent study in the Journal of Strength and Conditioning Research found that men who regularly varied their rep counts and trained different muscle groups increased their bench strength by 28 percent and their leg-press strength by 43 percent. Create tension Free weights are best, but they have a drawback: Some parts of a lift are easier than others, so your muscles aren't being worked consistently. That's why Taylor Lautner often attaches giant rubber bands to a bar or dumbbell he's going to lift, and then anchors the bands to the base of a power rack or a pair of heavy dumbbells. "The bands create more tension, making the lift harder and forcing your muscles to peak out at the top of the movement," Yuam says. As a result, your body recruits more muscle fibers and works them harder, accelerating growth. Bands are available in most gyms.

Cut down on cardio "I was exercising so hard that I began to lose weight," says Lautner. Sound great? Not if you normally have trouble building muscle mass. When it's combined with weight training, cardio saps strength and limits muscle growth, especially if you spin your wheels for longer than 20 minutes before or after lifting, according to researchers at Stephen F. Austin State University, in Texas. So be careful not to overdo it. "If you're trying to gain lean mass, focus on weight-lifting with the proper technique and the right plan," Yuam says. Don't overwork your abs "A lot of guys hit their abs every time they hit the gym," says Yuam. "That's why so few of them have six-packs." Your abs are like any other muscle group, and the same rule of muscle building applies: Don't overwork them. Lautner targets his abs only 3 days a week, and does a combination of exercises to work his entire core. "The result is a balanced, more detailed musculature," Yuam says. One of his favorite combinations is the hanging leg raise to reverse crunch, holding for 7 to 10 seconds. That works your whole core, preventing a muffin top. (For complete exercise descriptions, visit MensHealth.com/lautnerabs.) Step to the side Most weightlifting exercises involve moving forward or backward; they don't train your body to explode in other directions. Lautner needs a versatile body because he does his own stunts on the screen. (And you need one for everyday life. Your basketball crossover will be lousy without it.) The solution, Yuam says, is to perform side-to-side exercises in addition to traditional lifts. These boost your ability to move in any path. For example, work a few sets of lateral hops and lunges into every leg workout. Have a recovery plan Training and eating are only two-thirds of the muscle-building equation. "The other third is recovery," says Lautner. He takes every third day off and never works out more than 5 days a week. "If you constantly pound your muscles, they'll never have time to repair." Feed your new body

Your hard work begins in the gym, but your kitchen plays an equally big role in your transformation. "How much you'll eat depends on how much you want to weigh," says nutrition expert Alan Aragon, M.S. Use his calculations to add as much as 10 pounds of new muscle next year. Step 1 Set Your Daily Calorie Goal goal weight x (workout hours per week + 9.5) = daily number of calories Example: Say you're 180 pounds and want to add 10 pounds of muscle. Your goal weight, then, is 190. If you plan to work out 3 hours a week, do this: Add 3 + 9.5, and then multiply the sum (12.5) by your goal weight of 190. Result: 2,375. That's your daily calorie goal.

Step 2 Set Your Daily Nutritional Goals Use this key to figure out how many grams of protein, fat, and carbohydrate you should eat each day. goal weight = grams of protein half your goal weight = grams of fat daily calories - [( protein grams x 4) + ( fat grams x 9)] / 4 = grams of carbs Example: For your goal weight of 190, you'll eat 190 grams of protein and 95 grams of fat. For carbs: Multiply 190 by 4 ( to yield 760), and 95 by 9 (to yield 855). Add them together: 1,615. Now subtract that from your 2,375 daily calories, to yield 760. Divide that by 4. Result: 190. That's your carb goal, in grams.

Step 3 Balance Determine how many meals you'll eat each day, and then break down your total allotment into equal portions. "It doesn't matter if you eat three meals a day or six," says Aragon. "As long as you stay within your guidelines, you'll see results." TRADUCCIN CON GOOGLE Taylor Lautner no es un hombre naturalmente fuerte, pero su carrera depende de cada musculoso. Entre las pelculas Twilight primera y segunda, su personaje se convirti en un hombre lobo de gran alcance. Eso significaba que tena que ganar 30 libras de msculo en un ao. Lo que

hizo. Piense en eso: Taylor Lautner sola ser un 5'10 ", 140 libras, adolescente seo, y ahora es un animal de aptitud ondulada. Si es capaz de superar las deficiencias fsicas, cualquiera puede". Inexperiencia trabaja a su ventaja ", dice Jordan Yuam, entrenador Lautner y el propietario de Virtual Jordania Fit Club ". Cuanto menos msculo tenga, ms fcil es ganar masa muscular ms rpidamente."

Su estrategia: Coma bien y seguir un inteligente, rgimen de ejercicios estratgicos. "Maximizar el potencial gentico", dice Yuam. "No hay ninguna razn usted no puede ganar kilos de msculo en un ao". Lautner cuenta con ella: La tercera pelcula de la serie Twilight es que saldr a mediados de 2010. "Mi personaje sigue creciendo", dice, "as que me gustara paquete en al menos unas cuantas libras ms delgados".

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He aqu cmo seguir Taylor Lautner de plomo y construir la fuerza a una velocidad aterradora - sin tener que trabajar como un perro. Empuje sus lmites a ponerse grandes, su cuerpo tiene que hacerse cmodo con cargas pesadas. " Es por eso que yo haca Taylor 'probar' un peso mucho ms pesado, " dice Yuam, que apilara una barra (o halteras de empleo) con aproximadamente el 40 por ciento ms peso que Lautner normalmente podra levantar 10 veces. Tan si usted puede levantar, digamos, 120 libras 10 veces, van con 170 libras. Entonces, usando un observador, realice slo la mitad que baja de levantamientos. (" Es crtico que su observador ser bastante fuerte para levantar el peso sostiene solo, " dice Yuam.) Para una prensa de banco, que quiere decir despacio la bajada el peso a su pecho. Esto deja a su cuerpo adaptarse al nuevo peso an antes de que usted est listo a levantarlo. El movimiento cobra los impuestos sobre sus msculos, aunque entonces limite su "degustacin" con 2 o 3 juegos de 5 representantes cada dos semanas. Vare su mayor volumen no es siempre mejor. Para maximizar las ganancias, Lautner repeticiones vara regularmente y la cantidad de peso que levanta. "Si usted quiere un cuerpo equilibrado, que

tiene que hacer eso", dice Yuam. Cuanto ms sus msculos se ven obligadas a adaptarse a una nueva rutina, ms que crecer. En lugar de hacer siempre 3 series de 8 a 10 repeticiones, por ejemplo, de vez en cuando a reducir el peso y tirar para 4 series de 15 repeticiones. Un reciente estudio en el Journal of Strength and Conditioning Research encontr que los hombres que con regularidad sus variados cargos representante y formacin diferentes grupos musculares aument su fuerza de banco en un 28 por ciento y sus piernas la fuerza de prensa de 43 por ciento. Crear pesos libre de tensin son las mejores, pero tienen un inconveniente: Algunas partes de un ascensor son ms fciles que otras, por lo que sus msculos no se est trabajando de forma coherente. Es por eso que Taylor Lautner menudo atribuye bandas de goma gigante a un bar o mancuerna que va a levantar, a continuacin, las anclas de las bandas a la base de un rack de potencia o un par de pesas pesadas. "Las bandas de crear ms tensin, lo que hace ms difcil el ascensor y obligando a los msculos a pico a cabo en la parte superior del movimiento," Yuam dice. Como resultado, su cuerpo recluta ms fibras musculares y los trabaja ms duro, acelerar el crecimiento. Bandas estn disponibles en la mayora de los gimnasios.

Reduzca el consumo de cardio "Yo estaba ejerciendo tan fuerte que comenc a perder peso", dijo Lautner. Suena fantstico? No, si usted normalmente tiene problemas para la construccin de masa muscular. Cuando se combina con el entrenamiento con pesas, cardio Jugos fuerza y limita el crecimiento muscular, especialmente si usted hace girar las ruedas para ms de 20 minutos antes o despus del levantamiento, de acuerdo con los investigadores en Stephen F. Austin State University, en Texas. As que tenga cuidado de no exagerar. "Si usted est tratando de ganar masa magra, se centran en el levantamiento de pesas con la tcnica adecuada y el plan correcto", dice Yuam. No trabaje sus msculos abdominales "Un montn de chicos afectados sus abdominales cada vez que ir al gimnasio", dice Yuam. "Es por eso que muy pocos de ellos tienen paquetes de seis." Los abdominales son como cualquier otro grupo de msculos, y la misma regla de la construccin de msculo se aplica: No trabaje ellos. Lautner objetivos de su ABS slo 3 das a la semana, y no una combinacin de ejercicios para el trabajo de su ncleo entero. "El resultado es un equilibrio, la musculatura ms detallada", Yuam dice. Uno de sus combinaciones favoritas es elevar la pierna colgando para revertir crisis, la celebracin de 7 a 10 segundos. Que funciona el ncleo de su conjunto, la prevencin de un alto magdalena. (Para una descripcin ejercicio completo, visite MensHealth.com / lautnerabs.) Paso al costado mayora de los ejercicios de levantamiento de pesas hay que mover hacia adelante o hacia atrs, que no entrenar su cuerpo a punto de explotar en otras direcciones. Lautner necesita de un cuerpo verstil porque hace sus propios trucos en la pantalla. (Y lo necesita para la vida cotidiana. El cruce de baloncesto ser fatal sin l.) La solucin, Yuam dice, es hacer de lado a lado de los ejercicios, adems de ascensores tradicionales. Estas aumentar su capacidad de moverse en cualquier ruta. Por ejemplo, el trabajo de algunos pares de lateral lpulo y se lanza en

cada entrenamiento de la pierna. Tenga un plan de recuperacin de la formacin y la alimentacin son slo dos terceras partes de la ecuacin de la construccin muscular. "El otro tercio es la recuperacin", dijo Lautner. Se toma cada tercer da fuera y no trabaja nunca ms de 5 das a la semana. "Si se libra constantemente sus msculos, que nunca tendr tiempo de reparacin". Alimente a su nuevo cuerpo Su duro trabajo comienza en el gimnasio, pero su cocina desempea un papel igualmente importante en su transformacin. "Cunto te va a comer depende de la cantidad que desea peso", dice el experto en nutricin Alan Aragn, MS Utilice sus clculos para aadir tanto como 10 libras de msculo nuevo el prximo ao. Paso 1 Configura tus caloras diarias Meta peso de la meta x (horas de entrenamiento por semana + 9,5) = cantidad diaria de caloras Ejemplo: Supongamos que usted 180 libras y quiere aadir 10 libras de msculo. Su peso ideal, entonces, es de 190. Si va a trabajar a los 3 horas a la semana, hacer esto: Aadir 3 + 9.5, y luego multiplicar esa suma (12,5) por su peso de la meta de 190. Resultados: 2.375. Esa es su meta diaria de caloras.

Paso 2 Configura tus objetivos nutricionales diarias Utilice esta tecla para averiguar cuntos gramos de protena, grasa y carbohidratos que debe comer cada da. = peso de la meta gramos de protena de la mitad de su peso ideal = gramos de grasa caloras diarias - [(gramos de protena x 4) + (gramos de grasa x 9)] = gramos / 4 de hidratos de carbono Ejemplo: Para su peso de la meta de 190, que va a comer 190 gramos de protena y 95 gramos de grasa. Para los carbohidratos: Multiplique 190 por 4 (para producir 760), y el 95 por 9 (para producir 855). Aadir juntos: 1615. Ahora resta que desde el 2.375 caloras diarias, para producir 760. Brecha que por 4. Resultados: 190. Esa es su meta en carbohidratos, en gramos.

Paso 3

Balance Determinar cuntas comidas que va a comer cada da, y luego romper su asignacin total en partes iguales. "No importa si usted come tres comidas al da o seis", dice Aragn. "Mientras usted permanezca dentro de sus directrices, vers los resultados."

Walk into any gym, and you'll see the same thing: Lots of guys doing lots of reps of just one or two abs exercises. "And that's one reason why so few of them have six packs," says Jordan Yuam, NCEP, who helped actor Taylor Lautner pack on 30 pounds of lean muscle (and a monster six-pack) for the blockbuster film New Moon. "Your abs are like every other muscle in your body, and the same rules of muscle-building apply."

In practice, that means targeting your core no more than three days a week (on nonconsecutive days), and hitting it with a variety of exercises that work every muscle between your hips and chest. Here are five moves that helped Taylor Lautner land the number one spot on Access Hollywood's "Top 5 Hollywood Abs" list. Weave them into your own workouts for similarly impressive results. And if you want maximum gains in minimal time "superset them," advises Jordan. "Pick two exercises, and do sets of each back to back without rest in between."

Physioball Pikes Assume a pushup position with your arms completely straight (your hands should be slightly wider than, and in line with, your shoulders). Rest your shins on a physioball, so that your body forms a straight line from your head to your ankles. Without bending your knees, roll the physioball toward your body by raising your hips as high as you can. Pause, then return the ball to the starting position by lowering your hips and rolling the ball backward. Do three to four sets of 8 to 12 reps.

Reverse Crunches Lie face up on the floor with your palms facing down. Bend your hips and knees 90 degrees. Raise your hips off the floor and crunch them inward. Pause, and then slowly lower your legs until your heels neatly touch the floor. Do three sets of 15 reps.

Physioball Leg curl Lie on the floor with your calves on a Swiss ball and your arms at your sides. Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles. Pause for a second, and then bend your legs to roll the ball toward your butt. Straighten your legs to roll the ball back out away from you, and then lower your body to the floor. Do three to four sets of 10 to 12 reps.

Hanging Leg Raises Grab a chin-up bar with an overhand, shoulder-width grip (or use elbow supports, if available), and hang from the bar with your knees slightly bent and feet together. Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause when the fronts of your thighs reach your chest, and then slowly lower your legs back to the starting position. Do three to four sets of 8 to 12 reps.

Prone Cobra Lie facedown on the floor with your legs straight and your arms next to your sides, palms down. Contract your glutes and the muscles of your lower back, and raise your head, chest, arms, and legs off the floor. Simultaneously rotate your arms so that your thumbs point toward the ceiling. At this time, your hips should be the only parts of your body touching the floor. Hold this position for 60 seconds, then rest one minute. Repeat three times.

Read more at Men's Health: http://www.menshealth.com/fitness/taylor-lautners-abworkout#ixzz29N6c5Ucz

Taylor Lautner Workout: Push Your Limits Getting bigger muscles is about lifting heavy weights. Yuam pushed Taylor to lift heavier than he normally could in 10 reps by stacking about 40% more weights with a bar or dumbbells. So if you can lift, say, 120 pounds 10 times, go with 170 pounds. Then, using a spotter, perform only the lowering half of lifts. ("It's critical that your spotter be strong enough to lift the weight back up by himself," Yuam says.) For a bench press, that means slowly lowering the weight to your chest. This

lets your body adjust to the new weight even before you're ready to raise it. The move is taxing on your muscles, though, so limit your "tasting" to 2 or 3 sets of 5 reps every other week.

Consistently change your workout routine because the more your muscles are forced to adapt to a new routine, the more they grow bigger.

especially if you spin your wheels for longer than 20 minutes before or after lifting

Swiss Ball Pikes Reverse Crunches Leg curls Gymnasts Hanging Leg Raises Prone Cobra (Ed. Note: Whats up with that?)

http://www.youtube.com/watch?v=EzlBsjWg_FQ

http://diet-fitness.healthguru.com/video/taylor-lautners-ab-workout