If you have ever asked yourself the question, how do actors get in shape so fast, buckle up because this article is for you.
We have seen all of the headlines on the internet, “actor gets completely shredded for role in movie.” Ok, good for them, but how do they do it? How in the world do actors get in shape so fast and look so shredded on the big screen?
One thing that we do know is that there are a lot of speculators out there. People seem to think that all actors are on steroids when they are preparing for a role. I have heard all of the fake “reasons” on how actors get in shape so fast. All of them are bogus.
Usually, you will hear that actors got into insane shape in 3 months or 90 days. I am here to tell you that it’s not always the case.
Actors already have a solid foundation of muscle built up
When it comes to male actors, they have a little bit more leeway when it comes to letting themselves go. With that being said, even when they are becoming overweight and gaining fat, they are still working out.
Actors know that they can be called for a role fairly soon, so they are always on at least a muscle building program, or a muscle maintaining program. You can workout as little as 3 days per week and still build muscle.
Actors have been working out for years before they get any sort of role. Mostly because they knew they wanted to become an actor. They know that muscles show very well on the big screen. Of course, there are outliers, like actors whose main role is to play the out of shape role.
In reality, by the time you see an actor on screen, they have been going to the gym for a while.
It is important to note that this isn’t really something that Hollywood advertises regularly. Why? Because they don’t really want everyone to know how hard their actors are working behind the scenes. They are much more relatable to the majority of the world if they come off as average Joes.
You can lose fat quicker than you can build muscle
This is the most important component when it comes to showing muscle on the big screen. You can lose fat at a rate as quick as 2-3 pounds per week with the right diet. So if you consider that the average actor takes 3 months to prepare for a role, that could mean 24-36 pounds lost.
This is really important to know, because you need to understand realistic fitness goals for beginners. Muscle is a lot harder to build than it is to lose fat. Muscle can only be built at a rate of up to a half pound per week.
Another thing to consider is the fact that transformations sell. The media absolutely loves it when an actor gets into epic shape for a role. Remember when Chris Pratt got into great shape for his role in Guardians of the Galaxy?
The media had a field day with that. Then what happened? The producers ended up getting a ton of free press for it.
You have to understand that this is another marketing tactic for Hollywood. They will use anything possible about the actors or the movie to sell tickets.
With that being said, yes, losing fat takes dedication, but it is not a hard concept. All you have to do is eat at a caloric deficit, and do HIIT workouts 3-4 days per week. Learn how to calculate your maintenance calories. This will help you understand how to eat at a caloric deficit.
To get started with HIIT, I recommend checking out 4 of the best high intensity interval training workouts for beginners at home.
The main point here is that you can lose fat a lot quicker than you think if you just dedicate yourself to the process. Remember, it is a process, not an event.
The camera adds 10 pounds
Now that you know that losing fat is a fairly straightforward process, let’s talk for a second about the age old saying. The camera adds 10 pounds. Now, this is very important when you are considering how jacked actors actually are.
I want you to take a look at the picture above. It is Brad Pitt from the movie Fight Club. He looks pretty shredded, right? He definitely is shredded. But, the camera makes it look like he has more muscle than he actually does.
This of course is a little bit of camera trickery. The camera makes him look more jacked than he actually is. If you examine the picture carefully, you will see that he doesn’t have a ridiculous amount of muscle.
Everyone in Hollywood knows that all you have to do is lose enough fat to show abs, and that is going to show well on the camera. This is possible for anyone. I repeat, this is possible for ANYONE!
Actors will tell you how hard it was to get in shape for their role. Believe me, it is hard. But when they tell you how hard it was to prepare, that is part of their marketing plan for the movie. They want you to believe that the perfect body is something that is only attainable to actors and the elite.
How do actors get in shape so fast? The secret is revealed in the next section. It is going to take planning.
They have the perfect plan
The perfect plan isn’t just a workout plan. It is a combination of workouts, eating right, and commitment.
Many people think that you can just workout alone and get shredded quickly. That is not the case. And most people give up after a short time when they realize the results aren’t coming fast enough. The same goes for dieting.
With that being said, when we combine the 2, we can get extraordinary results.
Dial in your diet before anything
I mentioned briefly in the section about losing fat, that calculating your maintenance calories is the first step to any successful diet plan. This part is imperative because without knowing your maintenance calories, you will not be able to understand deficits and surpluses.
Once you have your maintenance calories dialed in, you can now focus on your goals. Do you want to get shredded like you see in the movies, or do you want to build muscle first? You have to choose one or the other. You cannot build muscle while in a caloric deficit.
This part is pretty straightforward. If you are overweight and need to lose fat, your best option is to eat at a caloric deficit. That is, eating below your maintenance calories every day. I recommend starting at 500 calories per day below maintenance. If you aren’t losing at least a pound per week, then lower your daily intake.
If you are skinny and don’t have much muscle, I recommend the opposite. You need to start eating at a caloric surplus. This just means that you are eating over your maintenance calorie goal everyday. I recommend 500 calories per day over your maintenance. If you aren’t gaining at least a half pound per week, you will need to increase your calories.
The reason that I put dieting before working out is because without the right diet, your body will go nowhere. Caloric surpluses and deficits are the key to either gaining muscle or losing fat. Focus on this before you get your workout plan in order.
The best workout plans for your goals
Whether you are looking to build muscle or lose fat, you are going to need a workout plan. For those looking to lose fat, you should be eating at a caloric deficit and doing HIIT workouts 3-4 days per week.
For those looking to build muscle, you should be eating at a caloric surplus and doing weight training 3-4 days per week. It is that simple.
Lucky for you, our app covers both styles of workouts, and we also have FREE workout plans to choose from. The app is called All Workouts: Personal Trainer (iOS | Google Play). Download this app if you are looking to get started on your path towards your best body.
If you are looking to build muscle and don’t want to download the app, a good place to start would be our beginner bodybuilding routine for mass.
As you can see, workout plans are a necessity to building the perfect body. But remember that working out comes secondary to your diet. If you want to lose fat, but you are eating at a caloric surplus, it is simply not going to happen. The sooner you learn this, the quicker you will hit your goals.
Main Point: How do actors get in shape so fast?
If you have read this far, I am proud of you. That was a lot to take in. How do actors get in shape so fast? It’s a combination of a lot of things, but mostly diet and exercise.
Once you learn about caloric surpluses and deficits, you will be able to hit your goals way faster than the average person. Actors know this, mostly by way of their personal trainers and nutritionists.
They know that if they can get shredded, they are going to look awesome for the movie, and they will be praised by the media for their efforts. And then of course they will get more roles because of their dedication.
That is the word that separates actors from average people. Dedication. Actors know that one cheat meal could potentially ruin their potential for looking great on the big screen.
Remember that the camera adds 10 pounds. And that means muscle too. Don’t be deceived and think that these actors put on a ton of muscle in 3 months. Chances are, they just lost a bunch of fat, and the camera makes it look like they have more muscle than they do.