How To Build a Female Boxer Body Like Hilary Swank?如何建立一個女拳擊手的機構，像希拉里斯旺克？

“If there is magic in boxing, it will be the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys and detached retinas. “如果有魔術拳擊，這將是魔術打仗忍無可忍，超越肋骨，破裂，腎臟和視網膜脫離。 It is the magic of risking everything for a dream that nobody sees but you.”這是一個神奇的不顧一切的夢想，但沒有人看見你。“

This is the famous quote I remember after watching the 2004 Academy Award winning film,這是一句名言我記得2004年後看奧斯卡獲獎影片， Million Dollar Baby 百萬寶貝 . 。 It is a great movie, no doubt.這是一個偉大的電影，毫無疑問。 But, I am not asking you to train until you have to crack your ribs or break your kidney.但是，我不要求你訓練，直到你必須破解你的肋骨或中斷你的腎。 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.讓我們來看看如何希拉里斯旺克獲得培訓了身體，她希望以發揮的作用瑪姬菲茨杰拉德的女拳擊手的電影。

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.為了利用的作用拳擊手，希拉里斯旺克，不僅要學拳擊，而且還可以搭建自己的身體像一個誰花了她一生的培訓。 She had about 90 days to do it under her personal trainer, Grant Roberts.她對90天做在她的私人教練，格蘭特羅伯茨。 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 .到時的鏡頭開始滾動， 希拉里斯旺克已作出了重大變革由獲得約19磅的肌肉（重量達到129英鎊一一○英鎊）在她的5'7.5“輕型框架 。 Let's check out how she has achieved those goals with her gym workout and diet plan.讓我們看看她是如何取得這些目標與她的健身房鍛煉身體和飲食計劃。

Hilary Swank's Diet Plan 希拉里斯旺克的飲食計劃

• 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.希拉里斯旺克吃高蛋白，低碳水化合物飲食在籌備她的角色。 她消耗約4000卡路里 ， 每天兩次，遠遠超過了一般女性會吃。 While一會兒 Jennifer Garner 詹妮弗加納 and和 Jessica Biel 傑西卡貝爾 ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts.吃不到2000卡路里，每天斯旺克需要，要建立更有力的肌肉與健身鍛煉。
• She had to eat about 210 grams of protein daily.她每天食用約210克的蛋白質每日。 However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours.然而，因為身體只能吸收了大量蛋白質一頓飯，告訴她吃一頓豐富的蛋白質每4.5小時。 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.蛋清和魚的共同項目在她吃飯。 她甚至不得不醒來 ， 半夜喝蛋白動搖 ， 使她能夠滿足她的熱量的目標。
• As for carbs, she took not more than 50 grams a day.至於碳水化合物，她花了不超過50克。
• In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids.除了蛋白質， 她喝了亞麻油含有高水平的ω- 3脂肪酸。 Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake.亞麻籽油提供了大約1000卡路里，每天有四分之一的她的每日允許攝入量。 According to her personal trainer, two reasons why he asked Swank to do so:據她的私人教練，有兩個原因，他要求斯旺克這樣做：
  • As Swank ate little carbohydrates, her body would use stored fat as energy.由於碳水化合物斯旺克吃得很少，她的身體儲存脂肪會使用能源。 So, flax oil will stoke the metabolism to help burning the fat and digesting protein she has eaten.因此，亞麻子油能夠刺激新陳代謝，幫助燃燒脂肪和蛋白質的消化，她都吃過。 In this case, the oil has provided high quality calories for muscle building without affecting the fat burning process.在這種情況下，石油提供了高品質的卡路里肌肉的建設，而不會影響脂肪的燃燒過程。 The end goal is to build muscle yet at the same time, reducing body fat percentage.最終目標是建立肌肉但在同一時間，降低身體的脂肪百分比。
  • Also, because of long hours spent in boxing and working out, Swank has overtrained.此外，由於花了長時間的拳擊和工作時，斯旺克已經過度訓練。 Her trainer mentioned that the flax oil would reduce her joint pain.她的教練提到，亞麻子油將減少她的關節疼痛。
• As for her menu:至於她的菜單：
  • Breakfast: protein shake blended with egg whites, oils, vitamins and minerals.早餐：蛋白質握手與蛋清混合，油，維生素和礦物質。
  • Lunch and dinner: fish and lots of green vegetables.午餐和晚餐：魚和大量綠色蔬菜。
  • Similar protein shakes were used as snacks throughout the day.類似的蛋白動搖被用作小吃全日。

Hilary Swank's Workout Regimen 希拉里斯旺克的鍛煉計劃

• Initially, Hilary thought that boxing was easy.起初，希拉里認為，拳擊很容易。 After trying out her first 3-minute round, she realized that it was much more difficult than seen.在嘗試了她的第一個3分鐘一輪，她意識到，這是困難得多看到。 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.從那時起，她把很多努力實踐2個小時的卡車每天都打的結實的袋子以及速度袋。
• 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 .至於舉重鍛煉，她的教練集中在單一的身體部位，上下身體鍛煉，身體部位和反對。“電梯 ， 直到失敗”的方式進行使用 。 For instance, Swank would use 30-pounds dumbbells to do例如，斯旺克將使用30磅啞鈴做 dumbbell bench press 啞鈴臥推 until she was fatigued.直到她已經疲憊不堪。 Then, she would picked up lighter dumbbells to do bench press again until fatigued.然後，她會拿起輕啞鈴做臥推，直至疲倦。 She continued until light weight until she felt like a ton of steel.她一直持續到重量輕，直到我覺得自己就像噸鋼材。
• Her trainer even made her push a SUV in neutral gear across the parking lot to train her legs .她的教練甚至她推越野車在空擋整個停車場培養她的腿 。
• In order to sculpt her back muscles, Swank did為了她的背部肌肉造型， 萬克也 pull-ups 引體向上 . 。 She could not complete even one on day 1.她不能連一個完整的第一天。 But, by the end of 9 weeks, she could pull herself up with at least 10 repetitions.但是，在年底的9週，她能振作了至少10個重複。

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.經過大量艱苦的工作，萬克獲得了近19磅的精益硬肌肉和固體絕對值。 斯旺克說 ， 最大的變化是不是她的身體，但她決心通過該機構的轉變。很多時候，她想過放棄，但她自己發射由想像什麼類型的拳擊手，她想樣子。 No doubt, mind is still a powerful tool.毫無疑問，心仍是一個強有力的工具。 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.電影導演，克林特伊斯特伍德是如此深刻的印象時，他認識到電影的海報，顯示斯旺克的背部肌肉不需要攝影潤色。

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout.拍完百萬美元寶貝，希拉里斯旺克放緩對她多鍛煉。 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.她不再舉重每週6天，不再吃蛋清，不喝酒的亞麻子油，而不是半夜醒來喝蛋白奶昔。 She has lost some weight inclusive her hard gained muscles.她失去了一些體重包容她的努力獲得的肌肉。 But, this change of routine does not mean that she does not like exercising.但是，這個改變日常並不意味著她不喜歡運動。 Nowadays, she spend time twice a week in lifting weight.如今，她花時間，每週兩次在起重重量。 She also enjoys cycling and Power Pilates.她還喜歡騎自行車和電力普拉提。 Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique.最近，她拿起Krav馬夾，以色列用手手自衛技術。 Michelle Ryan 米歇爾瑞安 is another actress who loves this martial art.另一演員是誰愛這個武術。

When I first found out her diet plan and workout routine, I would think it is not sustainable.當我第一次發現她的飲食計劃和日常訓練，我想應該是不可持續的。 Setting alarm to wake up in the middle of the night to drink protein shake…it is tough.設置恐慌醒來，半夜喝蛋白動搖...這是艱難的。 You don't have to do that, not to that extent, but be inspired instead with her determination to reach her goals.您沒有這樣做，而不是在一定程度上，但得到啟發，而不是她的決心達成自己的目標。

Hilary Shank when she was filming希拉里柄當她拍攝 The Next Karate Kid 下一步小子難纏 in 1994.在1994年。

Hilary Swank in real life….希拉里斯旺克在現實生活中...。

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