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By Jessica Estrada | September 21, 2016 | People
Before an actor even steps onto the set of a movie, they’ve already been hard at work for weeks on creating the ideal body their role requires. When it comes to quick body transformation, stars such as Jennifer Aniston, Margot Robbie, Natalie Portman, and Emma Roberts turn to celebrity trainer Andie Hecker for help.
The former New York City Ballet dancer and founder of Ballet Bodies is a pro at getting celebrities in shape fast. Here, Hecker is sharing her tips on how she helps actors achieve their fitness goals in record time.
“I get specific when preparing an actor for a role. What do they want to aesthetically achieve? Do they want to be toned and fit? Solid and sporty? Do they need to portray athleticism, grace, or frailty? Once you know exactly what you're going for, it's all logistics from there.”
“Create a well-rounded lifestyle plan which includes but is not limited to three very important components: diet, sleep, and exercise.”
“When bulking up a client for a role, I limit cardio in favor of heavy strength training with appropriate rest days in order to allow the muscles to heal and build.”
“Also important for gaining muscle mass is having the client eat a combo of protein and complex carbohydrates within 45 minutes of working out. This window of time is prime for muscle building.”
“For people trying to lean out for a role, I employ the opposite tactic and have them wait at least an hour to eat post-workout. Tightening and toning can happen without gaining mass.”
“For sculpting, I like to mix up the exercises in order to keep the body challenged. The body is very smart and adaptable so it will find ways to become complacent when doing the same movements session after session. For cardio, repetition is fine, but I make sure I challenge the actor who's looking for fairly immediate change by increasing duration and intensity over a fairly short period of time.”
“Training for a role is like training for a sport, so I really stress the importance of intense focus and concentration. An excess amount of exertion is required in a very short period of time, so my job is to keep them highly motivated through encouragement and constant reminders of the desired result of our hard work.”
“Finally, and perhaps most importantly, a sense of possibility is required in order to create major physical change. The actor (and I) must know that the desired results are attainable in time for the shoot. Change happens first in the mind, and then the mind moves the body toward success. Believe you can do it, and you will!”