How To Build a Female Boxer Body Like Hilary Swank? Hvordan man opbygger en Kvinde Boxer organ som Hilary Swank?

“If there is magic in boxing, it will be the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys and detached retinas. "Hvis der er magi i boksning, vil det være det magiske af at slås uden for udholdenhed, end knækkede ribben, bristede nyrer og udstationerede nethinde. It is the magic of risking everything for a dream that nobody sees but you.” Det er magi at risikere alt for en drøm, som ingen ser, men dig. "

This is the famous quote I remember after watching the 2004 Academy Award winning film, Dette er den berømte ord: Jeg kan huske efter at have set i 2004 Oscar-vindende film, Million Dollar Baby Million Dollar Baby . . It is a great movie, no doubt. Det er en stor film, ingen tvivl. But, I am not asking you to train until you have to crack your ribs or break your kidney. Men jeg beder Dem ikke om at træne, indtil du har til knæk dine ribben eller bryde dine nyrer. Let's look at how Hilary Swank has trained to get the body she wanted in order to play the role of Maggie Fitzgerald, the female boxer in the movie. Lad os se på, hvordan Hilary Swank er uddannet til at få den krop, hun ønskede for at spille rollen som Maggie Fitzgerald, den kvindelige bokser i filmen.

In order to take the role of a boxer, Hilary Swank not only has to learn boxing, but also build her body like someone who has spent her whole life training. For at tage rollen som en bokser, Hilary Swank har ikke kun at lære boksning, men også bygge sin krop som en, der har tilbragt hele sit liv uddannelse. She had about 90 days to do it under her personal trainer, Grant Roberts. Hun havde omkring 90 dage til at gøre det under hendes personlige træner, Grant Roberts. By the time the cameras began rolling, Hilary Swank has made significant transformation by gaining about 19 pounds of muscle (reaching the weight of 129 pounds from 110 pounds) on her 5′ 7.5″ light frame . På det tidspunkt kameraerne begyndte at rulle, har Hilary Swank gjort en stor transformation ved at få omkring 19 pounds af musklen (nå vægten af 129 pounds fra 110 pounds) på 5 '7,5 hende "light ramme. Let's check out how she has achieved those goals with her gym workout and diet plan. Lad os se, hvordan hun har opnået disse mål med hende fitness træning og kost plan.

Hilary Swank's Diet Plan Hilary Swank's kostplan

• Hilary Swank ate protein and low carbohydrates diet during the preparation of her role. She consumed about 4,000 calories a day , twice much more than an average woman would eat. Hilary Swank spiste protein og lav kulhydrater diæt under udarbejdelsen af sin rolle. Hun forbruges omkring 4.000 kalorier om dagen, to gange meget mere end en gennemsnitlig kvinde ville spise. While Imens Jennifer Garner Jennifer Garner and og Jessica Biel Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts. spiste mindre end 2.000 kalorier om dagen, Swank behov for at for at bygge flere muskler med kraftige fitness træning.
• She had to eat about 210 grams of protein daily. Hun var nødt til at spise cirka 210 gram protein dagligt. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. Men fordi kroppen kun kan optage så meget protein i et måltid mad, hun fik at vide, at spise et proteinrigt måltid hver 4,5 timer. Egg white and fish were common items in her meal. She even had to wake up in the middle of the night to drink protein shake so that she could meet her caloric goals. Æggehvide og fisk var fælles elementer i hendes måltid. Hun selv var nødt til at vågne op midt om natten for at drikke protein ryste, så hun kunne møde hende kaloriefattige mål.
• As for carbs, she took not more than 50 grams a day. Med hensyn til kulhydrater, tog hun ikke mere end 50 gram om dagen.
• In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Ud over protein, drak hun hør olie, som indeholder høje niveauer af omega-3 fedtsyrer. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake. Hørfrø olie giver omkring 1.000 kalorier om dagen, en fjerdedel af hendes daglige indtag. According to her personal trainer, two reasons why he asked Swank to do so: Ifølge hendes personlige træner, hvorfor to grunde, bad han Swank at gøre det:
  • As Swank ate little carbohydrates, her body would use stored fat as energy. Som Swank spiste lidt kulhydrater, vil kroppen bruge lagret fedt som energi. So, flax oil will stoke the metabolism to help burning the fat and digesting protein she has eaten. Så vil hør olie fyre stofskiftet til at hjælpe brændende fedt og fordøje protein hun har spist. In this case, the oil has provided high quality calories for muscle building without affecting the fat burning process. I dette tilfælde har den olie, forudsat høj kvalitet kalorier for muskeltræning uden at det påvirker fedtforbrænding proces. The end goal is to build muscle yet at the same time, reducing body fat percentage. Slutmålet er at opbygge muskler endnu på samme tid, mindske kropsfedt procent.
  • Also, because of long hours spent in boxing and working out, Swank has overtrained. Også, på grund af lange timer tilbragt i boksning og arbejder ud, har Swank overtrained. Her trainer mentioned that the flax oil would reduce her joint pain. Hendes træner nævnes, at hør olie ville mindske hendes ledsmerter.
• As for her menu: Som for hendes menu:
  • Breakfast: protein shake blended with egg whites, oils, vitamins and minerals. Morgenmad: protein shake blandet med æggehvider, olier, vitaminer og mineraler.
  • Lunch and dinner: fish and lots of green vegetables. Frokost og aftensmad: fisk og masser af grønne grøntsager.
  • Similar protein shakes were used as snacks throughout the day. Lignende protein shakes blev brugt som snacks hele dagen.

Hilary Swank's Workout Regimen Hilary Swank's Workout regime

• Initially, Hilary thought that boxing was easy. I første omgang, Hilary troede, at boksning var let. After trying out her first 3-minute round, she realized that it was much more difficult than seen. Efter at have prøvet sin første 3-minutters-runde, hun forstod, at det var meget vanskeligere end set. Ever since then, she put much effort to practice 2 hours daily by sparring and hitting the heavy bag as well as the speed bag. Lige siden da, satte hun en stor indsats for at træne 2 timer dagligt med sparring og slår den tunge pose samt den hastighed posen.
• As for the weight lifting workout, her trainer focused on single body parts, upper and lower body workouts, and opposing body parts. “Lift until failure” approach was used . Som for vægtløftning træning, fokuserede hendes træner om enkelte kropsdele, øvre og nedre krop træning, og modsatte kropsdele. "Lift indtil fiasko" fremgangsmåde blev anvendt. For instance, Swank would use 30-pounds dumbbells to do For eksempel ville Swank bruge 30-pounds håndvægte til at gøre dumbbell bench press håndvægt bænkpres until she was fatigued. indtil hun blev træt. Then, she would picked up lighter dumbbells to do bench press again until fatigued. Så ville hun tog lettere håndvægte at gøre bænkpres igen indtil trætte. She continued until light weight until she felt like a ton of steel. Hun fortsatte indtil lette vægt, indtil hun følte sig som et ton stål.
• Her trainer even made her push a SUV in neutral gear across the parking lot to train her legs . Hendes træner selv gjort hende skubbe en SUV i frigear hele parkeringspladsen til at træne sine ben.
• In order to sculpt her back muscles, Swank did Med henblik på at forme hende rygmuskler, Swank gjorde pull-ups pull-ups . . She could not complete even one on day 1. Hun kunne ikke fuldføre selv en på dag 1. But, by the end of 9 weeks, she could pull herself up with at least 10 repetitions. Men ved udgangen af 9 uger, kunne hun trække sig selv op med mindst 10 gentagelser.

After much hard work, Swank has gained nearly 19 pounds of lean hard muscles and solid abs. Swank said that the biggest change was not in her body, but her mind to go through that body transformation. Many times she has thought of giving up, but she fired herself up by imagining what type of boxer she wanted to look like. Efter meget hårdt arbejde, har Swank får næsten 19 pounds af magert hårde muskler og solid abs. Swank sagde, at den største ændring ikke var i hendes krop, men hendes sind til at gå gennem dette organ transformation. Mange gange hun har tænkt på at give op, men hun skød sig selv op ved at forestille os, hvilken type bokser hun ville se ud. No doubt, mind is still a powerful tool. Ingen tvivl om, sind er stadig et magtfuldt værktøj. The movie director, Clint Eastwood was so impressed when he realized that the movie posters that show Swank's back muscles needed no photographic touch up. Filmen instruktør, var Clint Eastwood så imponeret, da han indså, at de film, plakater, der viser Swanks rygmuskler behøvede ingen fotografiske røre op.

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout. Efter optagelse Million Dollar Baby, har Hilary Swank bremset meget for hendes træning. She no longer lift weight 6 days a week, no longer eating egg whites, not drinking flax oil and not waking up midnight to drink protein shakes. Hun ikke længere løfte vægt 6 dage om ugen, ikke længere spise æggehvider, ikke drikker hør olie og ikke vågne op midnat at drikke protein shakes. She has lost some weight inclusive her hard gained muscles. Hun har mistet en vis vægt inklusive hendes hårde erfaringer muskler. But, this change of routine does not mean that she does not like exercising. Men denne ændring af rutine betyder ikke, at hun ikke bryder motion. Nowadays, she spend time twice a week in lifting weight. I dag er hun bruge tid på to gange om ugen i at løfte vægten. She also enjoys cycling and Power Pilates. Hun nyder også at cykle og Power Pilates. Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique. Sidst, hun opfanger Krav Maga, en israelsk hånd-til-hånd selvforsvar teknik. Michelle Ryan Michelle Ryan is another actress who loves this martial art. er en anden skuespiller, der elsker denne kampkunst.

When I first found out her diet plan and workout routine, I would think it is not sustainable. Da jeg først fandt ud af hendes kostplan og træning rutine, ville jeg synes, det er ikke bæredygtigt. Setting alarm to wake up in the middle of the night to drink protein shake…it is tough. Indstilling af alarmen til at vågne op midt om natten for at drikke protein ryste ... det er hård. You don't have to do that, not to that extent, but be inspired instead with her determination to reach her goals. Du behøver ikke at gøre det, ikke i dette omfang, men blive inspireret i stedet med hendes vilje til at nå sine mål.

Hilary Shank when she was filming Hilary Shank, da hun var filme The Next Karate Kid The Next Karate Kid in 1994. i 1994.

Hilary Swank in real life…. Hilary Swank i det virkelige liv ....

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