By Lauren Denos: 9/16/2015 (Fitness)

Do you look at your favorite movie stars body as motivation? Let's look at what that really takes.

We watch movies with actors who have amazing physiques punching and kick on the big screen. We know that most actors have stunt doubles doing the really risky stuff, but the actor still needs to be in top notch form to play these roles. One thing we can say is that action stars do not get in the shape they are in by accident or the easy way They all eat good and workout like crazy. From portion control, to specific carbs, to high protein, their eating regimens all differ but they are all specific. And most workout for multiple hours each day and many also train in a martial art to get them ready for the fight scenes. Let's take a look at a few men and women who play action roles and what they actually do to get ready for them.

The Rock or Dwayne Johnson is one that is in phenomenal shape, but he is kind of in a different class. The rock has been working on his physique for most of his life. Sure he will bulk up or lean down for a role but he always has plenty of muscle because he weight trains 1 ½ hours 6 days of the week, and I don't just mean he goes to the gym and lightly lifts some weights and does some light cardio while he visits with people, he hit's the weights intense and hard from when he enters the gym to when he leaves. He lifts heavy and switches it up. His routines change depending on what look he is going for. He also does about 50 minutes of cardio first thing in the morning and that does not include if there is any fight training he needs to be learning for whatever role he is gearing up for. He is also very specific with his eating, He eats lean proteins, complex carbs, and healthy vegetables and preps his meals ahead of time. Dwayne did not get this physique with luck, he got it with lots and lots of sweat and effort. Dwayne Johnson is a great example or dedication and commitment.

Gerard Butler went through some extreme training to get ready for the movie 300. The whole group of actors went through training and eating routines that mimic what Spartans would have gone through. Between their workouts and the various types of fighter training, the cast went through 10-12 hours of training a day 5 days a week for 4 months! They used primarily compound movements, lifting and throwing. They used kettle bells, rings and balls instead of machines to better mimic a spartan's training routine. The 300 routine ranged all over the place. From circuit training, to weight training. The trainer aimed to keep the body guessing and adapting. If you are sore from an hour in the gym can you imagine how tough this routine would be?

Jason Statham plays some really intense action roles on the big screen and to get in the shape he needs for his roles he works with ex-Navy SEAL Trainer Logan Hood. Jason likes to have a variety in his workouts and believes in hitting it hard and getting his workouts done verses spending hours in the gym working slow. He does a plyometrics (explosive weight training) and circuit training. His routine changes more than most programs. One of his quotes is: "I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick in the ass. Look, you’ve come here to train, let’s f@#$ing train. Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once, with a hammer, bang! Get serious, do 40 hard minutes, not an hour and a half of nonsense. it’s so much more rewarding." Jason is another actor who works out regularly to keep his fitness level up even when he is not prepping for a movie.

Lucy Liu is a regular runner and does Pilates. She does not believe in dieting and does not exclude specific foods from her diet, instead she uses portion control. For the movie charlies angels she was not focused on weight loss but instead was putting her attention on stamina and strength. For the movie she was working with a martial arts expert 6 – 8 hours a day. Despite not being a dieter, it does sound like she does tend to eat a diet that has lot of vegetables and lean protein. Lucy Liu is a good example that you do not need to torture yourself with your regular workouts, but she will step up to the plate and kick some butt when a role needs her to.

Reene O Connor better known as Gabriel on Xena Warrior Princess. Her workout varies and many times it is only a half hour in length. But the amount of exercise she got on the show was pretty grueling. In fact she even did some of her own stunts. If you have watched the show you can watch her body progress over the run of the show which is a testament to how much she is actually working out on set. She also is pretty clean with her eating, she only indulges in alcohol or dessert on weekends. The rest of the time when she has a sweet tooth she reaches for some fruit.

Why am I telling you this?
Not all actors and actress have to work this hard to get in shape. And you very well could get into action star shape working out for only one hour a day, if you watch your food intake as well. One thing that most actors have in common is their pristine eating whether that is watching their sugars, carbs, or going with a portion control model. If you have a clean diet you will get faster results from your workout routine. But the reason I am showing you what these stars go through is so you understand this is not just an automatic thing, they are not all just genetically lucky, they work their butts off. Even the women in Hollywood who are naturally slim have to work very hard to get toned and stay shapely. So when you are making your goals understand what it takes for many people to get where they are, and do not bash yourself if you do not look like your favorite actress after 1 month of working out 3 times a week. You can achieve that body if that is what you really want, but it takes time and work, so be patient with yourself. And next time you watch your favorite actor or actress you can look at their physique in a whole new light.



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