Alicia Vikander’s Fitness Secrets: How She Transformed for Lara Croft
Alicia Vikander’s Fitness Journey for Lara Croft
Ever wondered how Alicia Vikander prepared for her role as Lara Croft? Her performance in the film is stunning, portraying a character who is both fragile and unbreakable. Director Roar Uthaug shared his vision for the new Lara Croft, emphasizing her humanity and vulnerability. Unlike a superhero, Lara gets bruised and battered, making her journey all the more relatable.
Mass Gain and Strength Training
To embody Lara Croft, Alicia Vikander underwent a rigorous training regimen under the guidance of health trainer Magnus Lygdback, who also trains Gal Gadot for her role as Wonder Woman. The initial phase of her preparation involved extensive strength training, a high-calorie diet, and minimal cardio to gain over five kilograms of muscle mass.
The weight gain was noticeable on Vikander’s petite frame, but Lygdback assured her it was necessary for her character. The results speak for themselves, as seen in the film. Building a diet for muscle gain requires careful calculation of daily calorie intake based on your weight. Vikander’s workout routine included circuit training with exercises like squats, lunges, back extensions on a gym ball, chest presses, dumbbell rows, and bicep curls, followed by jump rope exercises.
MMA and Combat Training
To prepare for the film’s combat scenes, Vikander trained in mixed martial arts (MMA) and various combat techniques. This intense training helped her channel aggression and build endurance. Her routine included different types of squats, bear crawls, push-ups, and exercises with a medicine ball. Vikander dedicated an hour each day, seven days a week, to these workouts, leading up to the start of filming. Additionally, she engaged in rock climbing, swimming, and MMA sparring.
During filming, Vikander continued her daily workouts before makeup, arriving at the gym as early as 4 a.m. The bear crawl, a cardio exercise that doesn’t require special equipment, was a significant part of her routine. This exercise involves moving on all fours with straight knees, combining lunges, squats, pulls, pushes, and bends.
Nutrition and Diet
Vikander’s diet consisted of five meals a day, including a variety of foods beyond just chicken breast and vegetables. Her breakfast often included three poached eggs, while lunch and dinner featured fish or slow carbohydrates like potatoes, quinoa, or vegetables. Snacks rich in protein, such as artichokes with hummus or quinoa with feta, mint, and lemon, were also part of her diet.
Lygdback recommends the following diet for the first month of training:
- Breakfast: A bowl of oatmeal with milk and a banana
- Snack: Rice with vegetables
- Lunch: Buckwheat and chicken breast
- Snack: Rice and boiled eggs
- Dinner: Rice with meat
- Snack: Cottage cheese
Core Strength and Abs
Vikander focused on developing her core strength, including her abs, which played a crucial role in performing dangerous stunts. A strong core helped prevent injuries during scenes like swimming in icy water, falling into a waterfall, and escaping from a crashing plane. Her trainer, Lygdback, praised her dedication and toughness.
Vikander showcased her transformed physique at the 2017 Oscars. Her black dress on the red carpet and green dress at the Vanity Fair party highlighted her muscular back, sparking conversations about her impressive fitness journey.
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