Since she rose to fame playing Cassie Excitement (2019), Sydney Sweeney has become one of the most sought-after actresses in Hollywood. He has released more than a dozen films in the past five years, though perhaps the most notable one is the one he just finished filming. Acted in the biopic of the interpreter Boxer Christy MartinOne of the most successful fighters of the nineties. “It was one of the most emotional and transformative experiences of my life,” he admitted this Monday after finishing recording the tape, which he defined as “testimony of resistance and survival”.
© @sydney_sweeneyTo get under the athlete’s skin, he had to undergo a demanding physical transformation through a special program. Gain muscle masswhich is carried out with Jono Castanophysical trainer celebrity Such as Rita Ora, Chris Hemsworth and the same with whom Rebel Wilson achieved his impressive physical transformation with which he lost more than 35 kilos.
The actress herself shared the result a few weeks ago with an image in which you can see her Marked biceps. It was his own coach who revealed the Australian version Daily Mail The fact that Sydney’s new look isn’t that hard to achieve for the rest of us. The key is to be consistent with a Exercise and meal plan for 12 weeksAlthough not forgetting that the ideal is to create a personal way for both.
© @sydney_sweeneyYour 12-week regimen to get in shape
“I have clients who have achieved the look of a performer in 12 weeks,” says the coachWhich does not recommend training every day, but rather establishes Four days a week. Start each session with a warm-up and five to ten minutes of cardio to prepare the body. Then divide the training into three or four blocks, with about eight different exercises. Among them, the strengths that stand out, viz Squat, Deadlift, Press Legs, push ups, battle ropeBicep extension…, because according to experts they are perfect to start gaining muscle mass. The pattern is always four sets of ten to 12 repetitions of each, depending on the exercise.
© Getty ImagesThe actress works out with extra weights like barbells or dumbbells in a routine similar to CrossFit, but Jono points out that Our own body is also a wonderful tool. “For example, lunge, glute bridge or a plank. I always say you need to start by understanding the basics, get good posture for each exercise and then progress.”
In addition, he recommended Cardio just as an extraBecause he emphasizes on prioritizing energy. “Instead of making it a core component of training, cardio is incorporated into warm-up and cool-down sessions,” he explains. In the case of Sydney, this is often within five or ten minutes to avoidJumping rope or walking on a treadmill with a bend of 4.
© @sydney_sweeneyPlan your meals
The coach emphasizes that it is just as important to be consistent with training than with food, betting on one Healthy and balanced diet. He recommends eating three meals a day, although he says that increasing the number of meals to small amounts every two or three hours can also be beneficial. Included in your plan snack healthy To avoid reaching the main meal of the day hungry. “You need to be satisfied, not full. When you’re full, you feel lethargic and lethargic. That feeling comes when you’ve eaten too much,” she says.
© @sydney_sweeneyIt is also not right to skip breakfast to do intermittent fasting and so onI’m a fan of including a snack before or after trainingSuch as a banana, a whole boiled egg or a three-white omelette to boost energy and aid muscle recovery. He defends protein powder, explaining that it may be best taken mid-morning or as a snack. This would be an example of the menu that Jono gave Sidney Sweeney and revealed to the Australian media:
- breakfast: Omelet with one egg and three egg whites cooked in one tablespoon of coconut oil. a banana
- mid morning: Whey protein
- food: 100 grams of minced turkey meat fried in one tablespoon of avocado oil. 50 grams of brown rice and salad.
- snack: Whey protein
- dinner: Again include the same amount of protein, carbohydrates and vegetables.
Among the protein options, the trainer suggests beef, chicken breast, tuna, octopus, salmon or tofu. For carbs and legumes: potatoes, quinoa, sweet potatoes, lentils, chickpeas, corn… She explains that vegetables and fruits can be flavorful, and in terms of healthy fats, she recommends peanut butter, Greek yogurt, or avocado.
