In part 1, I talked about why it’s unrealistic and detrimental to your body and mind to compare yourself to anyone or expect perfection, but what can we take away from our actor friends? The obvi answer is that while they might not look like the perfected version we see on screen or in pics, they do still have to get into good enough shape to look fit! So what’s their secret?! The answers might surprise you….
When asked what she did to get in shape for Black Widow, Scarlett Johannson’s typical reply is, “I workout like a dude.”
To help Anne Hathaway build muscle and learn to ‘move and react like a cat,’ Anne’s trainer put her through ‘grueling’ routines of squats, lunges, strength training, kettlebells, and intensive circuit training, including ‘box jumps, pull-ups and handstand push-ups.’
Jennifer Garner was known for getting up early to get an hour of full body circuit training in before shooting began.
Jessica Biel’s trainer puts her through circuited weight training and they end with high intensity cardio work, like sprints.
So let me break down for you what all of these ladies do to get into awesome shape.
They Strength Train.
You’ll notice, in the picture above, they all look great. That’s 4 different body types that all did strength training and none of them look “bulky”. Whether it’s body weight exercises or with weight, all of these ladies are doing one variation or another of the same big movements:
- Pushes (push ups, bench press)
- Pulls (rows, pull ups)
- Core work (planks)
- Hinge movements (deadlifts, swings)
I’m gonna give you a trainer secret right here. Take a look at any athlete, actor, model, trainer, or fitness enthusiast’s workout and you’ll usually see a common thread woven through all their workouts. It’s these movements above and it’s because they work.
Jennifer & Jessica- lifting weights
Sure there’s always accessory stuff as well. Sometimes to zero in on specific areas, sometimes to keep it fresh and keep the body guessing. But the above exercises are the foundation. Get really good at them and you’ll be well on your way to a stronger, leaner, fitter version of yourself.
They Include High Intensity, Explosive Cardio.
Kettlebells, running sprints, metabolic circuits, these are all versions of high intensity, explosive interval training. Interval training is simply alternating between high and low intensity exercises. The idea is to jack up your heart rate with super higher intensity moves (like sprints, swings, or box jumps) for a shorter period of time, then you alternate between rest and really high intensity work. This is the ideal cardio to rev up your metabolism and fat burning potential.
This type of training is a great substitute for long slow cardio. Even though it’s more intense, it’s been shown that more people stick to it because it takes less time and is more effective in burning fat while keeping muscle tone and improving heart health.
Jessica Biel running sprints
They Do Full Body Circuits.
Splitting up the muscle groups and working a different one each day is a body building tactic. Since most actresses and women are just looking to get stronger and more toned, full body circuits is the more efficient way to train. Circuits usually consist of 4 to 10 exercises that you do back to back. Each exercise works a different body part and you move quickly from one exercise to the next with little rest.
The reason most trainers use this is because it’s an ideal way to get the heart rate up and improve strength and muscle tone all in a small amount of time. Again this has major fat burning potential by taxing the whole body and the cardiovascular system at the same time.
They Kept Their Nutrition In Check.
Rarely do you hear an actress talk about getting in shape without mentioning a strict nutrition plan. None of these ladies would have gotten the same results without watching what they ate. Now this goes back to what I was saying in part 1 about having a specific end goal. It is always easier to be really strict with your nutrition when there is an end in sight. (When you hear most actresses talk about it, it would seem they eat pretty healthy on a regular basis but they go really strict when preparing for a movie.)
The point is, if you want to look and feel fit, you must take a look at (and most likely change) your eating habits. Start by keeping a food journal. Nowadays that is much easier with all the apps out there like Calorie King or My Fitness Pal. Sure it’s still kind of inconvenient, but you don’t have to do it forever and it will help raise your awareness so that you can start figuring what needs to change. Most women will realize they are eating too many fats or carbohydrates and not nearly enough protein. But try it out for yourself and see!
In short, for best results your workouts should prioritize full body strength training. Shorten your cardio sessions but bump up the intensity. Start that food journal! And if you feel completely lost or feel like you’ve tried these things without any success, hire an expert and do what they tell you to do. (Trainers are another thing the Hollywood types have in common. ;))
There’s still no quick fix, even for the rich and famous. (OK, no natural quick fix.) But if you’re willing to work at it, you can look and feel amazing! Most importantly remember: Start small. Focus on one habit at a time and make it so easy you can’t fail!
Just another example of actresses lifting some legit heavy weights and not getting big or bulky. (Skip to 1:10-2:05 for the good part.)