如何建立一個女性拳擊手身體喜歡Hilary Swank ？

「如果有不可思議的在拳擊，它將是戰鬥的爭鬥魔術在耐力，在破裂的肋骨之外，被爆裂的腎臟和被分開的視網膜之外。 它是魔術冒一切的風險為沒人看的夢想，但是您」。

這是我在觀看2004年學院得獎影片以後記得的著名行情， 如此，胡麻油將昇火新陳代謝幫助燒油脂和消化她吃了的蛋白質。 In this case, the oil has provided high quality calories for muscle building without affecting the fat burning process. The end goal is to build muscle yet at the same time, reducing body fat percentage.

Also, because of long hours spent in boxing and working out, Swank has overtrained. Her trainer mentioned that the flax oil would reduce her joint pain.

As for her menu:

• Breakfast: protein shake blended with egg whites, oils, vitamins and minerals.
• Lunch and dinner: fish and lots of green vegetables.
• Similar protein shakes were used as snacks throughout the day.

Hilary Swank’s Workout Regimen

• Initially, Hilary thought that boxing was easy. After trying out her first 3-minute round, she realized that it was much more difficult than seen. 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.
• 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. For instance, Swank would use 30-pounds dumbbells to do dumbbell bench press until she was fatigued. Then, she would picked up lighter dumbbells to do bench press again until fatigued. She continued until light weight until she felt like a ton of steel.
• Her trainer even made her push a SUV in neutral gear across the parking lot to train her legs.
• In order to sculpt her back muscles, Swank did pull-ups. She could not complete even one on day 1. But, by the end of 9 weeks, she could pull herself up with at least 10 repetitions.

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. No doubt, mind is still a powerful tool. 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.

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout. 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. She has lost some weight inclusive her hard gained muscles. But, this change of routine does not mean that she does not like exercising. Nowadays, she spend time twice a week in lifting weight. She also enjoys cycling and Power Pilates. Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique. Michelle Ryan is another actress who loves this martial art.

When I first found out her diet plan and workout routine, I would think it is not sustainable. Setting alarm to wake up in the middle of the night to drink protein shake…it is tough. You don’t have to do that, not to that extent, but be inspired instead with her determination to reach her goals.

Hilary Shank when she was filming The Next Karate Kid in 1994.

Hilary Swank in real life….

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