Ryan Gosling’s Ripped Body: The Secret to Getting Fit for Barbie & Ken

This article is a summary of the YouTube video ‘Ryan Gosling’s Secret To Getting Ripped For Barbie – Ken Workout Plan’ by Paris Demers

Written by: Recapz Bot

Written by: Recapz Bot

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How does it work?
Ryan Gosling’s trainer used ab workouts, diet, and specific muscle training to build a V-taper physique for the Barbie movie, focusing on reducing body fat and improving the shoulder-to-waist ratio.

Key Insights

  • Ryan Gosling's trainer had him do a lot of ab work to build his Ken body for the Barbie movie.
  • The trainer used bodyweight ab circuits and planks, but the video criticizes these methods for not directly targeting body fat and suggests training abs like any other muscle group.
  • The key to visible abs is reducing overall body fat percentage.
  • Ryan Gosling focused on his diet by eating a high-protein diet mostly consisting of whole foods and employing intermittent fasting (16-8) to help with fat loss.
  • Whole foods are more filling per calorie and can aid in fat loss.
  • Intermittent fasting helps create a calorie deficit by reducing eating time.
  • Tracking calories and macronutrients is recommended for building muscle and losing fat effectively.
  • Ryan Gosling's training program focused on his chest, shoulders, lats, and arms to achieve an aesthetic V-taper physique.
  • The wider the shoulders compared to the waist, the better the body will look.
  • Specific muscle groups can be developed to improve the shoulder-to-waist ratio.
  • A free workout plan is provided in the video description to help achieve a ripped aesthetic body.
  • The program requires access to a gym, but there is also a 17-week at-home training plan available.

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Transcript

I’m going to be telling you the 3 steps Ryan Gosling took to build his Ken body for Barbie. And along the way, you’re going to find out everything you need to know to build a ripped, aesthetic body that all the Barbies are going to love yourself. And that’s including a full, free Ken-inspired workout plan that you’ll get at the end of the video.

1. Ryan Put His Abs First
Ryan Gosling’s trainer, David Higgins, had Ryan and the rest of the Barbie crew doing a ton of ab work while preparing for the movie. His weapons of choice were 9-minute bodyweight ab circuits that featured movements like leg lifts, 2-step crunches, cross-body crunches, windshield wipers, and static dead bugs. Then, in addition to these circuits, he also had Ryan doing a ton of planks.

Now, while this all sounds like a great way to build your abs, I’m here to tell you why these workouts are complete ass for building washboard abs that’s going to have everyone begging to do body shots off you at the next party.
The first thing is that many people think that doing these types of ab workout circuits will give you visible abs. But that’s just not the case. Everybody has ab muscles. If you didn’t, you would just flop right over. But if you don’t have visible abs, it’s not because you’re not cut out to be a Ken. It’s because you have too much body fat covering your abs. And unfortunately, doing these types of ab circuits and training your abs generally won’t do anything to shred off the body fat that’s covering them up. Because you can’t just lose fat specifically in one area of your body. When you lose body fat, it’s lost fairly evenly across your whole body.

So then what is even the point of training your abs? Well, just like any of your other muscle groups, when you train your abs properly, they’ll grow larger, meaning that they’ll pop out more and become more visible even when your body fat percentage is a little bit higher. But even though your abs respond like any other muscle group, people love training their abs differently than they would their biceps, triceps, or shoulders by using these gimmicky 5-10 minute ab workout circuits that are full of movements that work the abs in a static position, which is just a silly thing to do and I’ll tell you why in a second.

If you want your abs to grow, you should be training them just like any other muscle group, meaning you should train them 2-3 times a week, using movements that take them through a full range of motion, that means a full stretch and a full contraction, and while making sure to apply progressive overload to your ab training, meaning that you need to make it harder over time. No worries if this all sounds complicated, I’ve taken the guesswork out of getting abs by including all of these things in the full Ken workout program that I’ll be giving you at the end of the video, so just sit tight.

But like I said before, you’ll never see your abs if they’re covered in too much body fat. So that brings us to the second step Ryan Gosling took to getting ripped for Ken.

2. Be dialed in his diet.
If you want to build a ripped body with chiseled abs, nice arms, and bulging shoulders that are going to make all the other Kens jealous, then you’re going to need a low body fat percentage. And to lose body fat, you’re going to need to be in a calorie deficit, which means you’re eating fewer calories than you’re burning each day so that your body is forced to make up this difference by burning up body fat.

Ryan Gosling did this by doing two things, the first of which was eating a high-protein diet that was mostly made up of whole foods. Eating 0.8 to 1 gram of protein per pound of your body weight is essential if you want to build and maintain muscle mass, especially when you’re on a fat loss program. And by eating a diet that is mostly made up of whole, unprocessed foods like meats, veggies, rice, and potatoes, you’ll be able to eat more food while staying in a calorie deficit because whole foods are naturally more filling per calorie than processed foods because of all the protein, fiber, water, and other nutrients that are packed in whole foods.

For a visual representation, here is 200 calories of chips versus 200 calories of apples. You get a lot more bang for your caloric buck with whole foods, making fat loss a lot easier. So if you’re sick of feeling like you’re starving when you’re trying to lose fat, then whole foods are the answer.

The second thing he did was intermittent fasting. This is where you limit all of your eating in the day to a specific window of time, and then you fast, aka you don’t eat for all other hours of the day. Some people do a 4-hour eating window, some people do a 12-hour eating window. But the most typical form of intermittent fasting is 16-8, where you fast for 16 hours a day and you eat for 8. So for example, you could start eating around noon and stop eating at 8 pm.

Intermittent fasting has a bunch of health benefits, like improved insulin resistance, potential anti-aging benefits, and improved mental performance. But when it comes to fat loss, it’s a big help because it helps you stick in a calorie deficit, simply because when you have less time to eat, it’s easier to eat less. Think about it this way, eating 2000 calorie meals at noon and 6 pm can be a lot more filling and satisfying than eating 3 666 calorie meals at 9 am, noon, and 5 pm.

Now, intermittent fasting isn’t for everybody, especially if you have a poor relationship with food, but it works wonders for some like yours truly. And remember, if you have any health conditions that might be affected by fasting, make sure to talk to your doctor before trying anything like this.

Now if you’re serious about getting ripped and building the body of your dreams, I would 100% recommend you track your calories using an app like Macrofactor. Tracking your calories and macronutrients is the easiest way to make sure your body is getting exactly what it needs to be building muscle and losing fat as quickly as possible.

Now some people feel that tracking their calories is too much work, but what sounds like more work to you? Spending 20 minutes a day tracking your calories for 3-6 months and getting completely ripped? Or spending one full year trying to lose the same 5 pounds and failing over and over again because you have no idea how many calories, fats, proteins, and carbs are getting into your body each day?

So if you want to get ripped like me and Ryan, then go download Macrofactor using the link down below and use code DEMERSE for your first 2 weeks free and start tracking your calories today.

Now onto the final step.

Number 3, Ryan focused on training his most aesthetic muscles.
We can tell from this photo of Ken that his training program put a heavy focus on his chest, shoulders, lats, and arms, and I’ll tell you exactly why he did that.

Aside from getting super lean and building abs that pop, the biggest key to building an aesthetic body that will make all the Barbie girls like Margot Robbie want a taste of your Kennergy is to develop your shoulder to waist ratio, also known as your V taper. Essentially, the wider your shoulders are in relation to your waist, the better you’re going to be looking.

Now a lot of your waist to shoulder ratio comes down to your natural bone structure, so it’s just genetic, but even if you’re not blessed straight out of the box, you can still make your body a whole lot more aesthetic by building up specific muscle groups, like your lats, your delts, your chest, and your arms.

Now I’m here to help you achieve the body of your dreams by giving you a full free workout plan that will give you everything you need to start putting these steps that Ryan Gosling took to get ripped into action. You can download this aesthetic body workout program for 100% free by following the link in the description of this video.

Now this program does require that you have access to a gym, so if you want to get ripped from home with zero equipment required, then go check out my 17-week at-home training plan, link also down below.

Now go check out my video on how Tom Holland used an interesting diet hack to get ripped for Spider-Man, and I’ll see you there.

This article is a summary of the YouTube video ‘Ryan Gosling’s Secret To Getting Ripped For Barbie – Ken Workout Plan’ by Paris Demers