Train Like a Stunt Woman
We all remember that infamous moment in James Bond when Halle Berry emerged from the water in her bikini…the “ideal” Hollywood body is one that is tight, toned, and ready for close ups! Being a stunt performer is a physically demanding job and, like many jobs, it takes training, patience, and lots of practice. One of the keys to working in this fast-paced industry is adaptability. This means being able to adapt training techniques in order to make changes to the physique as quickly and efficiently as possible. The following principles can be applied to anyone who is looking to get ready for a special event, compete at a fitness show, or just to look great all year round!
1. TRAIN WITH INTENSITY
When looking to build lean body mass, intensity is key! Keep your workouts short but intense, aiming for 40 minutes. If you are working at a high intensity, you will not need more than that!
2. Nutrition- KEEP IT CLEAN
There are no shortcuts when it comes to nutrition. Plan your meals ahead of time and stick to your goals! A diet that consists of lean proteins, veggies, and complex carbohydrates eaten in portioned amounts at appropriate intervals throughout the day will do more for you than any “magic pill” or fad diet. It is also recommended to consume organic sourced produce and meat whenever possible. It is best to consume your complex carb-rich meals before and after workouts and protein/fat macronutrient combo meals later on in the day. Don’t forget to drink plenty of H2O
Michelle’s personal fave: GREENS! My motto is “just get it in you!” I like blending spinach into everything, including post-workout shakes.
Recipe: Incredible Hulk Post-Workout Smoothie
- 4 frozen strawberries
- 1 small banana
- 1 ½ packed cups of spinach
- 1 scoop vanilla protein powder or Vega One Nutritional shake
Blend all ingredients together with a hand blender and- voilà!
Think of your body as a high-performance car- it needs proper fuel and maintenance to keep it running at full capacity. This means giving your body additional support in order to make up for any possible deficiencies and to enhance athletic performance. Make informed decisions about which supplements will work to help you meet your goals.
My personal supplement staples include:
- Fish oils
- Protein powder
- Multi Vitamins
BCAA’s and Glutamine if in training for a competition
4. Incorporate Full Body Circuit Training Into Your Workout Regime-REFINE AND DEFINE
When the goal is to create lean muscle mass, you are essentially looking to build muscle density while decreasing body fat. Circuit training is a convenient way to exercise because it maximizes the number of sets and reps completed in a shorter period of time. Adding plyometric exercises can create a powerful form of interval training to help to increase your BMR (Basal Metabolic Rate: the amount of energy [calories] expended throughout the day). Not only will you be making gains through bodyweight resistance training, the plyometric training and reduced rest between each exercise will supply you with major cardiovascular conditioning and fat-burning benefits!
If a booking requires a specific look or a body-baring costume, I will generally switch from my regular weight lifting/cardio program to a fat-blasting/lean muscle-building full body circuit. Like many of you, my schedule gets busy and I don’t always have the luxury to make it to the gym for an hour everyday. So I’ve designed a bodyweight circuit that you can do anywhere in 40 minutes or less for a heart-pounding, fat-blasting workout. All you’ll need is a clock, a mat or thick towel, a water bottle, and your game face on!
The 6 Pack/Plyo “Burn it Down!” workout:
- Spiderman push-ups
- Jump Squats
- Mountain Climbers
- Jumping Jacks
- Glute Bridges
- High knees running on spot (FAST! Keep abs tight!!!)
- Alternating Jump Lunges
Warm up for 5-mins prior to starting the circuit.
60 seconds of each exercise. Perform as many reps in good form as possible in those 60 seconds before moving straight into the next exercise. Challenge yourself!
Complete the circuit 2-3 times, resting 1-2 minutes between circuits as needed. Cool down for 5 minutes and enjoy a full-body stretch! When looking to add lean mass and burn body fat, perform the “Burn it Down!” circuit 3-4 times per week on non-consecutive days.
If you train with intensity, keep your diet clean, and give your body the fuel that it needs, you, too, will be on your way to achieving an A-List body and having your very own Halle Berry bikini moment!
Yours in Health and Fitness,