No matter what kind of shape you are in, it’s never too late to radically transform your body. Of course, 99.9% of us don’t have the infinite time, budget, supplements and expert advice that Hollywood A Listers do.
Nevertheless, even for the average person, dramatic improvements in your physique and body fat are possible given motivation, the right diet and gym work.
With that in mind, we present 16 of the most radical celebrity body transformations for movie roles – these will inspire you!
16. Jessica Biel – Blade Trinity
Jessica Biel has had a marked evolution in her career – starting off as the romantic love interest, with a feminine, soft, unthreatening appearance to match.
However more recently she’s starred in a number of Superhero films and has had to adapt accordingly – gaining a more athletic and lean muscle appearance.
To acheive these results, she trained 6 times per week, alongside martial arts training for 60 minute sessions 4-5 times per week. As you can see from the photos, she acheived the superhero look in no time!
Takeaway: Even superheros need to work hard. Both men and women can however use her diet of proteins, vegetables and grains for best results, with a moderate gym routine and you’ll see pounds of fat come off in no time.
15. Alicia Vikander – Tomb Raider
The Lara Croft character, based on the enormously popular Video Game series has undergone some dramatic changes in appearance. The video game character was of course famous for her pneumatic body shape, with a small waist and enormous chest area (ahem), and the original role, played by Angelina Jolie reflected that.
The more recent reboot though has Lara with a more realistic appearance.
The newest Hollywood movie reboot featured Alicia Vikander. Gone was the giant chest area, and as you can see from the photo, she got into tremendous ahtletic shape. Her routine consisted of MMA training, weights and climbing, coupled with a low carb high protein diet.
Takeaway : Whilst we cannot all do MMA and climbing, all of us can eat low carbs and high protein, with some gym work. Try it out to get a more ripped, athletic physique.
13. Chris Hemsworth – Thor
As our photo shows, Chris Hemsworth demonstrates what is truly possible for a body transformation – check out the huge increase in lean muscle mass that he managed to achieve for the role of Thor.
He’s since gone from strength to strength, and will soon reprise the role of Thor for the fifth time in Thor : Ragnorok.
5 times a week to achieve these incredible results.
Takeaway: This kind of transformation is more suited to younger guys who are looking to bulk up. However for both sexes, you can never go wrong with compound lifts. Just be careful if you are starting out – if you do these lifts wrong it is easy to injure yourself.
12. Christian Bale – Batman: The Dark Knight Trilogy
Another incredible transformation – from sickly thin, emaciated ghoul in The Machinist to buff Superhero in Batman Begins. Incredibly, Bale dieted down to 121 lbs for the machinist role – and got back up to 215 lbs for Batman Begins. This is not recommended for anyone!
If you’ve watched Bale over the years, you’ll notice he’s usually in pretty good shape with good muscle mass, so he managed to regain the lost size with more ease than the average person would do. Nevertheless, the right diet and regime was required, so Bale ate small meals ever 2-3 hours, with lots of protein, moderate carbs and healthy fat. His gym routine consisted of split training 4 times per week, 1 hour at a time.
Takeaway : Any man or woman can introduce more protein into their diet – you’ll notice this is a staple of many of these transformations and is the key to losing fat and gaining muscle. A split training program would suit any man or woman of any age, and coupled with the right diet you should start to see results within weeks.
11. Chris Pratt – Guardians Of The Galaxy
Surely one of the most dramatic transformations on our list, Chris Pratt went from definite overweight to super fit and muscular for his role in the Marvel Universe Superhero characters. When you look at the transformation picture, you would never guess how he could change his body for the role.
Once again we see a high protein diet with healthy fats, and moderate healthy carbs – all whilst maintaining a calorie defecit to lose the fat.
He started off with heavy lifts, then gradually dropped the weight and increased reps – doing bench presses, squats, and deadlifts.
Takeaway: Chris’s routine and diet is suitable for any man of any age. Be careful to avoid injury with proper form, especially when performing deadlifts!
10. Emily Blunt – Edge Of Tomorrow
Emily Blunt may not seem like the typical action heroine – she’s naturally quite a willowy and feminine looking type – but she exceeded expectations for the Edge Of Tomorrow action role (and later on in Sicario)
She practiced a demanding Calisthenics routine alongside running and light gym workouts to get the flexibility and core body strength required for the role. As you can see from the photo, she went from a normally slender look to a lean, super fit look for the role.
Takeaway: Emily’s routine would typically be practised by women, of any age. Calisthenics can be difficult, but anyone could easily start with incorporating some basic flexibility exercises and a sensible diet plan to lose the pounds and tone up.
9. Jake Gyllenhaal – Southpaw
Jake Gyllenhaal is clearly an actor who takes his role seriously. His transformation is surely one of the most impressive on this list. He’s naturally thin but for this role he packed on more than 20 lbs of pure lean muscle, and as our picture shows, he looks totally convincing as a bantamweight boxer for his role in SouthPaw.
Jake had to train for an amazing five months in a fighters training camp, and by the end his trainer was so impressed with him that he said he could probably fight competitively in the Amateur class. Not only did he transform his body, but he also learned a lot of boxing skills – so don’t mess with him in real life!
Once again, high protein and natural food sources appear on our list – and account for maybe 50% of his dramatic appearance in the movie.
Takeaway: Most men will not have the time or inclination to train in a fighters gym – but most modern gyms have punch bags and boxing classes available. It’s suitable for any man of any age, and boxers are always one of the fittest of any athletes – so you will 100% lose weight and get fit if you join one!
8. Demi Moore – G.I Jane
She’s been out of the spotlight for a long time now, but Demi Moore was the first female movie star to get the hard, toned look that many female celebs have now copied for movie roles.
Prior to her role in GI Jane, Demi was often cast as the romantic interest for stars such as Patrick Swayze in movies such as Ghost, but as you can see from the picture, she transitioned into action hero / tougher female characters later in her career.
To preserve the realism required for this role, Demi trained under an ex Navy Seal with a punishing weights, pilates and yoga routine to get the core body strength and flexibility she needed. She actually performed all her own stunts in the movie too.
Takeaway: Most women can’t train under ex Navy Seals, but they can surely join a local Yoga class. Yoga is great for flexibility and strength – and Yoga classes are an excellent place for women to bond and share diet tips to lose those stubborn fatty parts that increase with age.