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Hilary Swank Workout

Transformation: gaining about 19 pounds of muscle (reaching the weight of 129 pounds from 110 pounds) on her 5′ 7.5″ light frame.

Diet Plan
Consumed about 4,000 calories a day, twice much more than an average woman would eat. While Jennifer Garner and Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts.
  • Eat about 210 grams of protein daily. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. 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.
  • Took not more than 50 grams carbs a day.
  • In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake.
According to her personal trainer, two reasons why he asked Swank to do so:
  • As Swank ate little carbohydrates, her body would use stored fat as energy. So, flax oil will stoke the metabolism to help burning the fat and digesting protein she has eaten. 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.

Daily 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.


Workout Regimen
  • She put much effort to practice 2 hours daily by sparring and hitting the heavy bag as well as the speed bag.
  • 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.
  • For 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.


Hilary Swank In Real Life
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