How To Build a Female Boxer Body Like Hilary Swank? Kako zgraditi Female Boxer Body Kot 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. "Če obstaja čarobna v boksu, bo čarobno spopadov bitk zunaj vzdržljivosti, ki presegajo krekirana rebra, ledvice in pretrgal napoteni retinas. It is the magic of risking everything for a dream that nobody sees but you.” To je magija za tvegali vse za sanje, da nihče ne vidi, ampak vam. "

This is the famous quote I remember after watching the 2004 Academy Award winning film, To je slavni citat spomnim, ko gledate 2004 Oskar zmagovalnega filma, Million Dollar Baby Million Dollar Baby . . It is a great movie, no doubt. To je odličen film, brez dvoma. But, I am not asking you to train until you have to crack your ribs or break your kidney. Ampak, jaz nisem s prošnjo, da vlak dokler ne boste na vaš tresk reber ali prekinil vaše ledvice. 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. Pa poglej kako Hilary Swank je usposobljeno, da se v telesu je želela, da bi igral vlogo Maggie Fitzgerald, ženske Pevec v filmu.

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. Da bi se vloga boksar, Hilary Swank je ne samo, da se naučijo boksu, ampak temeljijo tudi njeno telo, kot nekdo, ki je preživela celo življenje usposabljanja. She had about 90 days to do it under her personal trainer, Grant Roberts. Imela je okoli 90 dni, da to storite v okviru njenega osebnega trenerja, 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 . Do takrat, ko je začel kamere valjanja, Hilary Swank je bistveno preoblikovanje, ki ga pridobivajo okoli 19 kil mišic (doseže težo od 129 kg 110 kg) na njeno 5 "7,5" lahka okvirja. Let's check out how she has achieved those goals with her gym workout and diet plan. Pa poglejte, kako je dosegla te cilje s svojimi gym Trening in prehrana načrta.

Hilary Swank's Diet Plan Hilary Swank's Diet Plan

• 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 jedla ogljikovih hidratov, beljakovin in nizka prehrana med pripravo svoje vloge. Ona je porabil približno 4000 kalorij na dan, dvakrat več kot povprečna ženska bi jedel. While Medtem ko Jennifer Garner Jennifer Garner and in Jessica Biel Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts. pojedli manj kot 2000 kalorij na dan, Razmetljiv potrebno, da za gradnjo več mišic z energičnim telovadnice workouts.
• She had to eat about 210 grams of protein daily. Imela pojesti približno 210 gramov beljakovin na dan. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. Vendar, ker se telo lahko absorbira le toliko beljakovin v enem obroku, je povedal, da bi jedli beljakovin bogat obrok vsake 4,5 ure. 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. Jajčni beljak in ribe so bile skupne predmete v svojem obroku. Ona je celo zbudil na sredi noči na pijačo protein shake, tako da bi lahko spoznal Kaloričan ciljev.
• As for carbs, she took not more than 50 grams a day. Kar carbs, ona je ne več kot 50 gramov na dan.
• In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Poleg beljakovin, ona pili lan olje, ki vsebuje visoke vrednosti omega-3 maščobnih kislin. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake. Lanena semena olja zagotavlja približno 1000 kalorij na dan, kot četrtino svojega dnevnega vnosa. According to her personal trainer, two reasons why he asked Swank to do so: Glede na njen osebni trener, dva razloga, zakaj je vprašal Razmetljiv storiti:
  • As Swank ate little carbohydrates, her body would use stored fat as energy. Kot Razmetljiv pojedla malo ogljikovih hidratov, njeno telo bi uporaba shranjenih maščob kot energije. So, flax oil will stoke the metabolism to help burning the fat and digesting protein she has eaten. Torej, lan nafte bo Stoke presnovo za pomoč pri gorenju na razgradnjo maščob in beljakovin je jedel. In this case, the oil has provided high quality calories for muscle building without affecting the fat burning process. V tem primeru je olje visoke kakovosti, če je kalorij za mišično izgradnjo, brez vpliva na maščobo izgorevalnega procesa. The end goal is to build muscle yet at the same time, reducing body fat percentage. Končni cilj je zgraditi mišice še hkrati zmanjšati odstotek telesne maščobe.
  • Also, because of long hours spent in boxing and working out, Swank has overtrained. Tudi zaradi dolgih ur, preživetih v boks in izdelavi, Razmetljiv je overtrained. Her trainer mentioned that the flax oil would reduce her joint pain. Njen trener je omenjeno, da je lan za olje bi zmanjšalo njeno skupno bolečino.
• As for her menu: Kot je za njo meni:
  • Breakfast: protein shake blended with egg whites, oils, vitamins and minerals. Zajtrk: protein shake zmešane z jajčnih beljakov, olj, vitaminov in mineralov.
  • Lunch and dinner: fish and lots of green vegetables. Kosilo in večerja: ribe in veliko zelene zelenjave.
  • Similar protein shakes were used as snacks throughout the day. Podobne proteine zmajanje so bili uporabljeni kot prigrizki čez dan.

Hilary Swank's Workout Regimen Hilary Swank's Workout režimu

• Initially, Hilary thought that boxing was easy. Sprva mislil, da je Hilary boksu je bila enostavna. After trying out her first 3-minute round, she realized that it was much more difficult than seen. Po poskusu v prvem 3-minutnih krogu, je spoznal, da je veliko težje kot videl. 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. Že od takrat se je veliko truda, da praksa 2 uri na dan, ki ga sparring in se udari ob težki vreči kot tudi hitrost, torbica.
• 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 . Kar se tiče teže dviganje Uvježbavanje, njen trener osredotočena na posamezne dele telesa, zgornjega in spodnjega telesa workouts, in ugovarjajočega dele telesa. "Lift do napake" pristop je bil uporabljen. For instance, Swank would use 30-pounds dumbbells to do Na primer, Razmetljiv bi uporaba 30 funtov dumbbells storiti dumbbell bench press Bućica napravi pritisnite until she was fatigued. dokler je preutrujeni. Then, she would picked up lighter dumbbells to do bench press again until fatigued. Nato, ona bi pobral vžigalnik dumbbells storiti napravi znova pritisnite, dokler preutrujeni. She continued until light weight until she felt like a ton of steel. Ona nadaljuje do svetlobe teže, dokler ni občutil kot tono jekla.
• Her trainer even made her push a SUV in neutral gear across the parking lot to train her legs . Njen trener tudi na njeno push a SUV v nevtralni prestavi čez parkirišče za vlak njene noge.
• In order to sculpt her back muscles, Swank did Da bi Skulptura hrbet mišicah, Razmetljiv did pull-ups pull-up . . She could not complete even one on day 1. Saj ni mogel dokončati še eno na 1. dan. But, by the end of 9 weeks, she could pull herself up with at least 10 repetitions. Ampak, do konca leta 9 tednov, da bi lahko sama potegnite z najmanj 10 ponovitvah.

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. Po veliko trdega dela, Razmetljiv pridobila skoraj 19 funtov pustega trde mišice in trdna abs. Razmetljiv je dejal, da je največja sprememba ni bila v njenem telesu, ampak njen um šel skozi to telo preoblikovanja. Veliko krat je mislil dati gor, ampak ona sama, ki ga odpustili si kaj tip boksar je želela izgledati takole. No doubt, mind is still a powerful tool. Ni dvoma, um je še vedno močno orodje. 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. Film režiserja, Clint Eastwood je tako navdušena, ko je spoznal, da je film plakatov, ki prikazujejo Razmetljiv Nazaj mišice potrebne nobene fotografske Retuširati.

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout. Po streljanju Million Dollar Baby, Hilary Swank upočasnila veliko za njo Uvježbavanje. 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. Ona ni več dvigala teža 6 dni na teden, več ne jedo jajčnih beljakov, ki niso pitne lanena olja in ne zbujam polnoči piti beljakovine zmajanje. She has lost some weight inclusive her hard gained muscles. Ona je izgubila nekaj teže inclusive njo težko pridobljenih mišic. But, this change of routine does not mean that she does not like exercising. Vendar, te spremembe rutinskih ne pomeni, da ona ni všeč uveljavljajo. Nowadays, she spend time twice a week in lifting weight. Dandanes je preživljajo čas dvakrat na teden v dviganje teži. She also enjoys cycling and Power Pilates. Prav tako ima kolesarjenje in moč Pilates. Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique. V zadnjem času je izbor največ Krav Maga je izraelski iz roke v roko self defense technique. Michelle Ryan Michelle Ryan is another actress who loves this martial art. je drugi igralka kdo ljubi te borilne art.

When I first found out her diet plan and workout routine, I would think it is not sustainable. Ko sem prvič ugotovil, njen načrt prehrane in Uvježbavanje rutinsko, bi menim, da ni trajnostna. Setting alarm to wake up in the middle of the night to drink protein shake…it is tough. Nastavljanje budilke da zbudim v sredi noči na pijačo protein shake ... je težko. You don't have to do that, not to that extent, but be inspired instead with her determination to reach her goals. Ni vam treba storiti, da niso v enaki meri, vendar pa se zgleduje namesto s svojo odločenost za dosego njenega cilja.

Hilary Shank when she was filming Hilary copat, ko je bilo snemanje The Next Karate Kid The Next Karate Kid in 1994. v letu 1994.

Hilary Swank in real life…. Hilary Swank v resničnem življenju ....

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