1. Hilary Swank Diet & Fitness Program for
“Million Dollar Baby”
90 Gram Flax oil was included in her Diet
Bio-Million
Dollar
Actress:
Hilary
Swank
“Above
all,
always
protect yourself.” This
is what Frankie Dunn, a
character in the movie
Million
Dollar
Baby
(2004) made sure he
taught
his
boxer
trainees. He was always
protecting not only his
physical self, but his emotional self and ability to connect with anyone.
That was until a less fortunate thirty-one year old waitress, Maggie
Fitzgerald, walked into his life. She soon persuaded him to agree to be her
coach and manager and Frank played a huge role in developing her
character and career as a boxer. Actress, Hillary Swank, played the role of
Maggie Fitzgerald. Hillary had to go through an inordinate amount of
intense bodybuilding training to truly look like a boxer. After her training,
she had weighed about 129 pounds. That doesn’t seem like much but in a
short three months, she had ended up gaining 19 pounds of muscle when
the producers only asked her to gain 10 pounds of muscle.

2. “If there is magic in
boxing, it will be the
magic
of
fighting
battles
beyond
endurance,
beyond
cracked ribs, ruptured
kidneys and detached
retinas. It is the magic
of risking everything for a dream that nobody sees but you.” Eddie ScrapIron Dupris, Character from Million Dollar Baby.
Well, everyone saw Hilary’s dream of
gaining that weight and they saw her
succeed.
Hilary
received
the
Best
Actress award at the 77th Annual
Academy Awards and was listed in
“People”
magazine’s
50
Most
Beautiful People that same year and the
year afterwards. Swank was born on
July 30, 1974 in Lincoln, Nebraska and
she was around thirty years old when
she was working on the Million Dollar
Baby. During her earlier days, she
moved to Los Angeles from Washington
to chase after her dreams of becoming
an actress. She started off in acting at the young age of sixteen. She played
in Buffy the Vampire Slayer, The Next Karate Kid, The Affair of the

3. Necklace, Beverly Hills 90210, and Boys Don’t Cry, Iron Jawed Angels,
and Red Dust.
Buffing Up For the Part
Hilary Swank was already naturally fit from being involved in sports in
high school but she still had to go through a training process to achieve a
toned and fit body to be believable in the role as a boxer. It was extremely
important that Swank would follow a fitness regimen that would allow her
to pack on lean muscle.
Hilary Swank Diet Plan
What did she eat? The Hilary Swank
workout and diet required her to take in
a total amount of 4000 calories a day to
gain weight. Her diet was filled with
about 210 grams worth of protein rich
foods and a low amount of 50 grams of
carbohydrates daily. She especially made
sure she had egg whites and drank
protein shakes. Every 4.5 hours, she had
to eat a meal that had protein in it so
that she could slowly but surely, cover her protein amounts for the day.
Besides drinking water, she had to drink flax oil. That alone gave her 1000
calories each day so that her metabolism would speed the process of
digesting the protein and burning the fat away.

4. Elements of the Hilary Swank Workout & Exercise
Routine
What
was
celebrity
her
workout
plan like? With the
help
and
guidance
from
a
personal
trainer, Grant Roberts,
Swank practiced for
two hours each day
for four to five days a
week and grew to
realize
that
boxing
was not as easy as she thought it would be. She used dumbbells during her
bench-presses and she pushed her SUV in neutral gear to train her legs.
Her personal trainer wanted to push her to be the best she could be. Even
after completing the film, Swank maintained her fit body Hilary Swank
workout through cycling, Pilates and Krav Maga.
How did Hilary swank get in shape
The goal: Sculpt Hilary Swank’s slender body into that of a boxer, with a
wide, full back and a boxer’s round shoulders, a transformation that plays
out on the screen in her Oscar-winning role in “Million Dollar Baby.”
The workout: Two hours of boxing practice daily with trainer Hector Roca
provided Swank with a great cardio workout as the actress prepared for
her role by sparring and hitting the heavy bag and speed bag. So trainer

5. Grant Roberts and Swank focused exclusively on weights and nutrition to
help her build up her light frame.
Their workouts varied, focusing on
single body parts, upper- and
lower-body
workouts,
and
opposing body parts. A key to the
workouts,
Roberts
said,
was
“training beyond failure” using
drop sets: For example, Swank
would take a pair of 35-pound
dumbbells to perform as many
shoulder presses as she could, with Roberts spotting her to safely squeeze
out the last few reps. Then she’d pause just long enough to pick up a
lighter weight, say 25-pound dumbbells, and perform more presses until
fatigued. She would continue to work her way down the weights until 15pound
dumbbells
felt
like a ton of bricks.
Because
Swank
was
playing a boxer, there
were
no
touches.
froufrou
How,
for
example, did she finish
off
a
typical
leg
workout? A little move
that Roberts likes to call

6. pushing the truck”: He would take Swank outside and have her literally
push an SUV in neutral gear across the parking lot. Sounds crazy,”Roberts
said, “but it’s a very good finisher for polishing off the legs.”
The signature move: Pull-ups, to sculpt her back and biceps. Swank
couldn’t do one when training began. Nine weeks later “she could bang
out 10 reps, easy,” Roberts said.
The diet: High protein, low carb —
more extreme than Roberts would
recommend for the average person.
Swank consumed about 4,000 calories
a day, or more than twice what the
average woman would need, but an
amount that allowed the actress to
build muscle weight even as she was
burning substantial calories during
her vigorous gym workouts. Breakfast:
usually a protein shake blended with
egg
whites,
oils,
vitamins
and
minerals. Similar protein shakes were
used as snacks throughout the day.
Lunch and dinner: fish and lots of
green vegetables. There was little
variation, and on most days Swank’s
carb intake was a stingy 50 grams or
less. “I’ll be honest. It was not a
pleasant diet,” Roberts said.

7. The results: Swank gained nearly 20 pounds of muscle and impressive abs.
She also earned the admiration of “Million Dollar Baby” director Clint
Eastwood, who has bragged about Swank’s transformation, noting that
the movie billboard and posters that show Swank’s rippling back muscles
needed no photographic touch-up.
Hilary Swank Workout and Nutrition
by Anna D
I can’t help but look up
to certain celebrities for
keeping fit bodies all year
round. While I love, love
Jessical Biel’s physique,
I
also
favor
Hilary
fit
body
Swank’s
especially after I started
researching her workouts
and nutrition more.
Hilary
Swank’s
Background
Swank
was
born
in
Lincoln, Nebraska and was involved in junior
Olympics, theater, and
gymnastics. As we can tell, she already had an active lifestyle even before
the age of sixteen. But, Swank first caught my attention in her role as a
female boxer in Clint Eastwood’s film, Million Dollar Baby in 2004. For

8. this movie, she had to gain 19 pounds of muscle so she can make her role
even more believable. While she had good genes to begin with, she still had
to eat very little carbs along with high protein and high fat meals in order
to achieve the boxer look and gain minimal fat. Most of her fat intake came
from flax oil which is high in omega-3 fatty acids to facilitate muscle
building and decrease muscle inflammation.
When she’s not training for a film, Swank
is a big fan of Power Pilates and core
fusion. Power Pilates is simply based on
the classic teachings of the person who
developed Pilates, Joseph Pilates while
Core
Fusion
combines
Yoga,
Pilates,
strength training, cardio, and core training
all in one workout. At ATD Fitness Boot
camp, the training is very similar to core
fusion where I take a lot of the best core
movements from Pilates and Yoga along
with
the
most
dynamic
total
body
exercises.
For her cardiovascular training, Hilary uses Jump rope training and other
types of high intensity interval training but never steady state cardio. Three
months before her starring role in Million Dollar Baby, Hillary started
boxing four to five days per week for an hour and a half per session. Her
trainer, Grant Roberts, said that Hillary could not perform even half a chinup when she started training but before filming began, she was able to do
10 unassisted full repetitions.