Published on February 18, 2014
Hilary Swank Diet & Fitness Program for “Million Dollar Baby” 90 Gram Flax oil was included in her Diet Bio-Million Dollar Actress: Hilary Swank “Above all, always protect yourself.” This is what Frankie Dunn, a character in the movie Million Dollar Baby (2004) made sure he taught his boxer trainees. He was always protecting not only his physical self, but his emotional self and ability to connect with anyone. That was until a less fortunate thirty-one year old waitress, Maggie Fitzgerald, walked into his life. She soon persuaded him to agree to be her coach and manager and Frank played a huge role in developing her character and career as a boxer. Actress, Hillary Swank, played the role of Maggie Fitzgerald. Hillary had to go through an inordinate amount of intense bodybuilding training to truly look like a boxer. After her training, she had weighed about 129 pounds. That doesn’t seem like much but in a short three months, she had ended up gaining 19 pounds of muscle when the producers only asked her to gain 10 pounds of muscle.
“If there is magic in boxing, it will be the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys and detached retinas. It is the magic of risking everything for a dream that nobody sees but you.” Eddie ScrapIron Dupris, Character from Million Dollar Baby. Well, everyone saw Hilary’s dream of gaining that weight and they saw her succeed. Hilary received the Best Actress award at the 77th Annual Academy Awards and was listed in “People” magazine’s 50 Most Beautiful People that same year and the year afterwards. Swank was born on July 30, 1974 in Lincoln, Nebraska and she was around thirty years old when she was working on the Million Dollar Baby. During her earlier days, she moved to Los Angeles from Washington to chase after her dreams of becoming an actress. She started off in acting at the young age of sixteen. She played in Buffy the Vampire Slayer, The Next Karate Kid, The Affair of the
Necklace, Beverly Hills 90210, and Boys Don’t Cry, Iron Jawed Angels, and Red Dust. Buffing Up For the Part Hilary Swank was already naturally fit from being involved in sports in high school but she still had to go through a training process to achieve a toned and fit body to be believable in the role as a boxer. It was extremely important that Swank would follow a fitness regimen that would allow her to pack on lean muscle. Hilary Swank Diet Plan What did she eat? The Hilary Swank workout and diet required her to take in a total amount of 4000 calories a day to gain weight. Her diet was filled with about 210 grams worth of protein rich foods and a low amount of 50 grams of carbohydrates daily. She especially made sure she had egg whites and drank protein shakes. Every 4.5 hours, she had to eat a meal that had protein in it so that she could slowly but surely, cover her protein amounts for the day. Besides drinking water, she had to drink flax oil. That alone gave her 1000 calories each day so that her metabolism would speed the process of digesting the protein and burning the fat away.
Elements of the Hilary Swank Workout & Exercise Routine What was celebrity her workout plan like? With the help and guidance from a personal trainer, Grant Roberts, Swank practiced for two hours each day for four to five days a week and grew to realize that boxing was not as easy as she thought it would be. She used dumbbells during her bench-presses and she pushed her SUV in neutral gear to train her legs. Her personal trainer wanted to push her to be the best she could be. Even after completing the film, Swank maintained her fit body Hilary Swank workout through cycling, Pilates and Krav Maga. How did Hilary swank get in shape The goal: Sculpt Hilary Swank’s slender body into that of a boxer, with a wide, full back and a boxer’s round shoulders, a transformation that plays out on the screen in her Oscar-winning role in “Million Dollar Baby.” The workout: Two hours of boxing practice daily with trainer Hector Roca provided Swank with a great cardio workout as the actress prepared for her role by sparring and hitting the heavy bag and speed bag. So trainer
Grant Roberts and Swank focused exclusively on weights and nutrition to help her build up her light frame. Their workouts varied, focusing on single body parts, upper- and lower-body workouts, and opposing body parts. A key to the workouts, Roberts said, was “training beyond failure” using drop sets: For example, Swank would take a pair of 35-pound dumbbells to perform as many shoulder presses as she could, with Roberts spotting her to safely squeeze out the last few reps. Then she’d pause just long enough to pick up a lighter weight, say 25-pound dumbbells, and perform more presses until fatigued. She would continue to work her way down the weights until 15pound dumbbells felt like a ton of bricks. Because Swank was playing a boxer, there were no touches. froufrou How, for example, did she finish off a typical leg workout? A little move that Roberts likes to call
pushing the truck”: He would take Swank outside and have her literally push an SUV in neutral gear across the parking lot. Sounds crazy,”Roberts said, “but it’s a very good finisher for polishing off the legs.” The signature move: Pull-ups, to sculpt her back and biceps. Swank couldn’t do one when training began. Nine weeks later “she could bang out 10 reps, easy,” Roberts said. The diet: High protein, low carb — more extreme than Roberts would recommend for the average person. Swank consumed about 4,000 calories a day, or more than twice what the average woman would need, but an amount that allowed the actress to build muscle weight even as she was burning substantial calories during her vigorous gym workouts. Breakfast: usually a protein shake blended with egg whites, oils, vitamins and minerals. Similar protein shakes were used as snacks throughout the day. Lunch and dinner: fish and lots of green vegetables. There was little variation, and on most days Swank’s carb intake was a stingy 50 grams or less. “I’ll be honest. It was not a pleasant diet,” Roberts said.
The results: Swank gained nearly 20 pounds of muscle and impressive abs. She also earned the admiration of “Million Dollar Baby” director Clint Eastwood, who has bragged about Swank’s transformation, noting that the movie billboard and posters that show Swank’s rippling back muscles needed no photographic touch-up. Hilary Swank Workout and Nutrition by Anna D I can’t help but look up to certain celebrities for keeping fit bodies all year round. While I love, love Jessical Biel’s physique, I also favor Hilary fit body Swank’s especially after I started researching her workouts and nutrition more. Hilary Swank’s Background Swank was born in Lincoln, Nebraska and was involved in junior Olympics, theater, and gymnastics. As we can tell, she already had an active lifestyle even before the age of sixteen. But, Swank first caught my attention in her role as a female boxer in Clint Eastwood’s film, Million Dollar Baby in 2004. For
this movie, she had to gain 19 pounds of muscle so she can make her role even more believable. While she had good genes to begin with, she still had to eat very little carbs along with high protein and high fat meals in order to achieve the boxer look and gain minimal fat. Most of her fat intake came from flax oil which is high in omega-3 fatty acids to facilitate muscle building and decrease muscle inflammation. When she’s not training for a film, Swank is a big fan of Power Pilates and core fusion. Power Pilates is simply based on the classic teachings of the person who developed Pilates, Joseph Pilates while Core Fusion combines Yoga, Pilates, strength training, cardio, and core training all in one workout. At ATD Fitness Boot camp, the training is very similar to core fusion where I take a lot of the best core movements from Pilates and Yoga along with the most dynamic total body exercises. For her cardiovascular training, Hilary uses Jump rope training and other types of high intensity interval training but never steady state cardio. Three months before her starring role in Million Dollar Baby, Hillary started boxing four to five days per week for an hour and a half per session. Her trainer, Grant Roberts, said that Hillary could not perform even half a chinup when she started training but before filming began, she was able to do 10 unassisted full repetitions.
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