If you are an avid fan of action movie, you probably know that “Ninja Assassin” movie has hit the cinemas worldwide on the last week of November 2009. It features one of the most famous heart-throbs in Asia, Rain. Rain is also known as Bi in Korea and his full name is Jeong “Rain” Ji-hoon. Many of my friends have mentioned about his ripped body shape in Ninja Assassin, so, today let’s look at how Rain has built and transformed his body for his role in Ninja Assassin.
Rain’s Workout Approach
Before taking up the role, Rain looked more like a fashion model. For his 6 feet height (184 180 cm), he is definitely considered tall among Asians. So, to build a hero look alike of body shape, Rain has hired trainers who trained the actors in “300″ movie. Remember the Spartans who want to dine in hell?
In summary, here are how 300 folks were trained:
- 25 pull-ups
- 50 deadlifts at 135 pounds
- 50 push-ups
- 50 box jumps with a 24-inch box
- 50 “floor wipers” (a core and shoulders exercise at 135 pounds)
- 50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise)
- 25 more pull-ups
To find out more about the workout routine in 300 movie, check out my article on How To Build 300 Warrior’s Body with Gym Workout?
Video below will give you a glimpse on what Rain has done in his workout. I do not think the intensity level was as hard as the cast in 300. After all, his ninja role is slightly different than those muscular Spartans. Ninja had to be agile because he had to jump a lot and he had to fight with style.
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Sparring with trainer
Stretching
In the video above, you may realize Rain used much his body weight in the compound workout. Kettlebell workout is a must too.
You may think he must have enjoyed to get paid for the training. Not really. He trained about 8 hours a day for 8 months to build up his body for the action thriller in which he played the deadly killer. He has so much to complain, not only about his workout routine, but also his diet plan.
He forewent his rice and ate only skinless chicken breast, raw fish, potatoes and salad. He prepared the meal himself during off days. If he wanted spice, he would add some black pepper. Once in a while, he got to eat beef cooked in plain boiling water which he would have appreciated it very much as if he has won a lottery.
After the transformation, he has reduced his body fat from 12% to 5%.
Rain posing shirtless for his own clothing line (six to five) in year 2005
With lighting effect and much computer touch up, he appeared to have 6-packs in his album cover of “Rain’s World” released in year 2006.
Rain in year 2008 to Rain in year 2009 (above from left to right)
Working out for the role in Ninja Assassin
Showing off his rock solid wash board abs in year 2009.
Can Rains maintain his 5% body fat after the movie? I doubt so. In an interview, Rain has confessed that he would definitely spoil himself with junk food like burgers, pizza, french fries and soft drink right after the shooting ended. In fact, he hates workouts. Unless Ninja Assassin is a box office hit (which Rain will have to back to the gym for the training), otherwise, he will be back to square one.
Let’s wait and see.
At the same time, let’s enjoy the movie.
Buy Ninja Assassin from Amazon.
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Devil's Advocate // Nov 28, 2009 at 12:28 AM
I’ve always wanted to have a job where I can actually TRAIN all day to look good and get paid for it. *sigh* some people get all the luck I guess.
Is 5% body fat something that CAN be maintained?
I’m trying to reduce mine to below 12-15% and I’m struggling!!
gagreflex // Nov 28, 2009 at 1:40 PM
We all love what Cross Fit (similar to 300 workout ) does to us, don’t we?
edward // Nov 28, 2009 at 3:15 PM
he’s not 6 ft, he’s 185cm
jay // Nov 29, 2009 at 12:57 PM
25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps with a 24-inch box
50 “floor wipers” (a core and shoulders exercise at 135 pounds)
50 “clean and press” at 36 pounds kettle bell (a weight-lifting exercise)
25 more pull-ups
is this every day?
siegfried // Nov 29, 2009 at 7:32 PM
Jay,
No, I don’t think so. This is just the 300 challenge the 300 actors did at the very end of their training to show who could past the 300 “test”.
I read somewhere that they trained different types of workouts every day so that their bodies do not adapt to that exercise.
jay // Nov 30, 2009 at 6:07 AM
thanks siegfried. hmmm just wondering where i can find their programs?
looking at the pictures (Rain in year 2008 to Rain in year 2009 (above from left to right)
my physique is at middle. so pretty close on the third pic thts why im quiet despirate to try his program.
Dave // Nov 30, 2009 at 11:42 PM
These workouts are super demanding and is not for the faint of heart. I have done all of the major big workouts from famous movies, fightclub, troy, 300, etc. I am in pretty good shape but struggle to be under 8% body fat. You have to have the genetics for it, or be so commited to a diet that will cause any man to go insaine after a week or two, and oh by the way, do the diet at least 6 weeks before seeing results. So, if you think you have the ability (I’ve tried for 4 years and eventually break down, alcohol and burgers are just too good) go for it, be sure to have someone watching you like a hawk, and eat nothing but fish, veggies, nuts and maybe some beef. Only downside, once you get below 6%, it is very unhealthy to keep that body fat % for more than a month or so, fat is actually important for your body and keeping it so low can cause health problems, no joke.
Ade Particia // Dec 1, 2009 at 3:55 PM
Thank you for the article.
Just wondering if I train and eating like that. Can I make my 20% body fat to10% in a mounth?
Mark // Dec 6, 2009 at 8:18 PM
Well. Ninja Assasin was a dudd. Looks like rain’s going to go back to looking chubby.
jwan84 // Dec 10, 2009 at 3:46 AM
great article =)
as a personal trainer who maintains 4% body fat and have tried the ‘300′ test, its not just to look good.
the ‘300′ test’s primary benefits are total body conditioning. endurance, stamina, strength, power. looking sexy is just a side effects.
currently some military branches have adapted the routine to test their soldiers in performance
and to looks of the picture of ‘bi’ his body fat is below 7%. the definition of obliques doesn’t generally show w. 7% or above.
Great article!
baz // Dec 14, 2009 at 3:36 AM
This is great. Does anyone know how much muscle he actually put on? What weight he started at and what he weighs now and how long it took him to get from the before shot to the after shot.
How did he develope so much muscle without an increase in body fat but he actually lost body fat while gaining muscle. I keep hearing that to buid muscle you need to eat more calories which in turn leads to an increase of a little body fat but he has done the opposite.
It also states that he trained 8 hours a day. How is this possible when you need to rest to buid muscle? It seems lıke 8 hrs a day is way too much.
Carmen // Dec 18, 2009 at 11:25 AM
8 hours training a day!?! Is this possible?
Also eating only skinless chicken breast, raw fish, potatoes and salad seems a bit boring. You would go crazy after a few weeks.
Still can’t argue with the results. Absolutely amazing body!
Christian // Dec 27, 2009 at 6:50 AM
Do u got his exact workout ? not the 300 one but the exact one he did :)?
Daniel // Jan 6, 2010 at 9:16 AM
Yeah is it possible to find both the full workout & the diet plan ? looking exactly like that is my goal for the summer !
Lewie // Jan 25, 2010 at 3:51 PM
The trick to not going crazy with a strict diet is using a cheat day to trick your metabolism and letting you eat all the delicious sugary carbs you want. Of course you need to work out super hard that day and follow it the next day with a fasting day. On the fast day you dont eat nearly as much as you would normally. This keeps your body from storing that fat from the cheat day and actually kick starts your metabolism to burn fat more than if you just ate normally those two days.