While celebrities certainly live in a different world to the rest of us, that doesn’t mean you can’t train like one.
Have you ever wondered how many celebrities work out to get the amazing bodies we see on screen? Luckily, I’ve worked with a few of them and know the tricks of the trade when it comes to getting screen ready in no time.
In this article, I’ll break down how I train celebrities based on the body changes they need and their timeline.
Make A Plan Based On Timeline And Goal
The number one thing that I do with celebrities, at the outset, is to sit down and figure out a game plan based on the physique changes they need, how those changes differ from their current physique and how long we have to get them there.
While this seems like a simple task, many clients overlook this important step and, as a result, have many difficulties.
First, you need to sit down and decide what sort of changes you’re hoping for. Are you interested in building muscle? How about losing body fat? Maybe both? You need to make these decisions clear before commencing, since these goals will drive both how you exercise and how you adjust your nutrition.
Second, you need to determine just how big a change this is from your current physique. If you’re looking to lose 100 lbs., the amount of time and effort you’ll need to put in will be significantly greater than if you have 5 pounds to lose in order to tone up for the beach season.
Being realistic with your goals and what you’ll need to do to get there is imperative for success.
Third, many celebrities have a specific timeline in which they need to get ready. I often suggest doing the same with everyone else, since it provides a metric to keep you true to your goals.
By defining an endpoint or at least a checkpoint, you’ll have a clearly defined date that will allow you to stay focused. However, you need to be realistic. As with the second point, you can’t expect to lose 100 lbs. in a month or two.
Lastly and most importantly, you now need to write down these goals… everywhere! Write them in your diary, print them off and stick them on the fridge, on your desk at work, in your car and just about everywhere else.
How To Train Like A Celebrity
After we figure out a sound plan of action, we often get straight to work with intense exercise regimes.
There are many different techniques for exercising that cover many different types of goals. Based on our primary goal set forth during our planning, I’ll have celebrities train in a certain way.
First and foremost, regardless of the style or training we use, I always ensure that my clients are practicing progressive overload or, in other words, continually grow or improve.
Secondly, we always ensure a high frequency or regular workouts. Just like anything in life, practice makes perfect. With exercise, more workouts equal more growth, results and progress.
Train According To The Goal
Second, as mentioned, we train based on the goal.
Training For Muscle Mass
If the primary goal is to improve muscle mass, I typically have clients follow a high intensity resistance training protocol.
For example, this means that when lifting weights, we are first focusing on compound movements and then incorporating isolation movements. Further, we stick to around 6-12 repetitions per set. Doing so allows us to increase volume and strength, helping to promote muscle growth.
Here is an example upper body workout for a celebrity looking to increase muscle mass:
- Incline Bench Press – 4 sets x 8 reps
- Lat Pull Downs – 4 sets x 12 reps
- Decline Dumbbell Fly – 4 sets x 12 reps
- Bent Over Row – 4 sets x 8 reps
- Dumbbell Overhead Press – 4 sets x 12 reps
- Low Cable Side Raises – 4 sets x 12 reps
- Barbell Biceps Curls – 4 sets x 10 reps
- High Cable Triceps Pushdown – 4 sets x 10 reps
- Heavy Cable Crunches – 4 sets to Failure.
Training For Fat Loss
If the primary goal of the client is to lose body fat, we may include much of the same exercises as above, but typically we do so with less rest and advanced techniques such as supersets, giant sets and HIIT afterwards.
For a fat loss goal with a short timeline, our focus needs to be on keeping intensity high for maximum calorie and fat burning. This means that we stick to 8-20 repetitions and keep intensity high with rest periods short.
Here is an example fat loss workout that I might put a celebrity through:
- Super Set – No rest until both exercises have been completed
- Barbell Squat – 4 sets x 12 reps
- Squat Jumps – As many as possible in 30 seconds.
- Giant Set – No rest until both exercises have been completed
- Leg Press – 4 sets x 15
- Leg Extensions – 4 sets x 15
- Battle Ropes – As many as possible in 30 seconds.
- HIIT Session (After lifting)
- Stationary Bike – 4 x 12 second sprints. 120 seconds rest.
- Treadmill – 4 x 10 second sprints. 120 seconds rest.
- Sled/Prowler Push – 4 x 30yd. Push. 120 seconds rest.
Train According To The Timeline
Lastly, we need to tailor all of this based on the amount of time we have to achieve our goals. The shorter the timeframe to achieve a physique means that we’ll need to put in a maximum amount of effort.
Often times, this means even going so far as to training multiple times per day if there’s an upcoming movie or photo shoot. While I don’t ever foresee a situation in which you’d need to do that, it certainly paints a picture of how your timeline can drive your training.
If your primary goal is to lose body fat and you have a short timeframe, you’ll need to ensure that you are burning a maximum amount of calories each time you exercise. This means including all available techniques mentioned before like short rest periods, super and giant sets and even HIIT cardio.
If your primary goal is to increase muscle mass and you have a short timeframe, you’ll need to ensure that you are working each muscle as optimally as possible, in conjunction with adjusting your nutrition accordingly.
Rudy Mawer’s Guide To Train Like A Celebrity
While celebrities have specific needs and timelines to be screen ready, many of the same techniques they use to get ready can be used by everyday folk like you and I.
Fortunately, the principles of muscle growth and fat loss are blind to celebrity status and can be used effectively by anyone, you just need to be focused, motivated and consistent.
Having a clearly defined plan, practicing progressive overload and training according to your goal and timeline is essential.
Using these techniques combined with a strict diet will have you feeling like a celebrity yourself in no time; sadly, I just can’t promise the $500,000 paycheck at the end of it!
If you’d like to read more on diet and nutritional changes see my article on how to eat like a celebrity.