How to drop a dress size in THREE WEEKS
How to drop a dress size in THREE WEEKS: Trainer responsible for Margot Robbie’s body reveals how YOU can get a Hollywood body with 21 minutes of exercise a day
- David Higgins is the personal trainer responsible for countless Hollywood bodies
- He revealed to FEMAIL how you can get a Hollywood body in just three weeks
- David said exercise, food and self-care are all equally important components
- Margot Robbie has called the Aussie PT a ‘legend’; Nigella Lawson is also a fan
Margot Robbie calls him a ‘legend’, while Claudia Schiffer said he made her ‘look forward to exercise’.
David Higgins is the Australian personal trainer that the majority of Hollywood turn to when they need to get in shape for a red carpet occasion or a role.
And now, it’s not only Hollywood who can adopt the workouts and approach of the Melbourne-born 35-year-old, as thanks to his new book The Hollywood Body Plan, you too can get the body of a star – in just three weeks.
Here, speaking to FEMAIL, David revealed how you can reboot your body with just 21 minutes of exercise for 21 days in a row.
David Higgins (pictured) is the Australian personal trainer that the majority of Hollywood turn to when they need to get in shape for a red carpet occasion or a role
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Margot Robbie (pictured) called the Melbourne-born trainer a ‘legend’, and he has trained her several times – both for Tarzan and more recently for Mary, Queen of Scots
What do you need to do?
According to David, there are three fundamental parts to the Hollywood Body Plan: movement and postural correction, food and self-care – or the ‘forever fix’.
‘Each of these are as important as each other,’ he told FEMAIL.
‘Exercise-wise, the 21-day Body Reset is a corrective programme that will close the gap between how you currently move and how you should move.
‘It only takes 21 minutes a day to do the exercises, but it will put you back on the right path physically,’ he said.
While you might think the program will be all about HIIT or high intensity training, instead David encourages ‘conscious training’ – like leg lifts, the ‘cat’ stretch (arching the back on all fours, then sinking the back down) and crunches.
‘It’s about building yourself up from the inside out,’ he said. ‘I’ve focused more on what you can do, rather than what you can’t.’
‘Exercise-wise, the 21-day Body Reset is a corrective programme that will close the gap between how you currently move and how you should move,’ David said (stock image)
What are David’s eight food rules to live by?
1. Variety is key: Create a plate that is filled with colour and diversity. Look for reds, oranges, yellows, greens, blues and purples in your food.
2. Eat less meat: David said we eat too much meat and too few vegetables.
3. Drink more water: Drinking water can help you lose weight by making you feel more full.
4. Ditch the fried food and cut down on sugary treats: Don’t use sugar to reward yourself and avoid low-fat foods.
5. Reduce your portion size: When we pile more on our plate – even if we don’t want it, we eat it. So swap your plate for something smaller.
6. Cut out alcohol: When you’re doing the 21 day program, David said you must go cold turkey on alcohol. Alcohol not only makes you worse at exercise, but it can affect anxiety and control.
7. Try a probiotic first thing: David isn’t the only PT to extol the benefits of a daily probiotic. But he said they have helped to keep him well since 2016.
8. Stop wolfing down your food: Try to chew your food before swallowing – and enjoy each mouthful with 10 chews before you swallow.
When it comes to the food segment, David said you should follow a predominantly clean approach to diet – and ditch all alcohol for 21 days (stock image)
What do some of David’s clients say?
‘David Higgins is a legend. He put me in the best physical shape and he educated me on stretching, strengthening and nutrition!’ – Margot Robbie
‘When I met David, I was broken, physically. He patiently and caringly put me together again. His combinations of strength, Pilates, stretching and active release… are nothing short of spectacular.’ – Samuel L. Jackson
‘His unique approach taught me to be conscious of my postural habits and to control my movement so as to maximise strength and ability. I have incorporated David’s methods into my daily routine and they continue to deliver results I’d never believed possible.’ – Colin Firth
‘David made me look forward to exercise instead of dreading it.’ – Claudia Schiffer
When it comes to the food segment, David said you should follow a predominantly clean approach to diet – and ditch all alcohol for 21 days.
‘You will also see weight loss results if you try intermittent fasting,’ he said.
David himself follows the 16:8 approach – whereby he eats for just eight hours and fasts for 16 hours of the day.
‘Give your body a bit of a break,’ he said. ‘Often, eating is a habitual thing we do to pass the time. We don’t actually need to eat every few hours. It helps to reset things a bit.’
David subscribes to eight food rules (detailed above), which include eating the rainbow, cutting down on sugary and processed foods and slowing down to eat your food.
‘It’s a great place to start to stay away from anything that is bready,’ he said.
‘I’m not talking about a good, seeded bread, but more processed cafe food.’
Everything in the book is informed by David’s (pictured) work with Hollywood stars. He has learnt how to get bodies into shape – and fast
‘The final section – the self-care part – will teach you how to address any pain you have yourself,’ he said.
‘My final chapter in the book – The Forever Fix – will teach you things you can do for yourself, to help yourself,’ he said.
For instance, if you have pain in your chest and shoulders, you can help this yourself. You can also look after your hips with a foam roller sequence, or help a struggling back.
Everything in the book is informed by David’s work with Hollywood stars. He has learnt how to get bodies into shape – and fast.
‘The best thing you can do for yourself is to be consistent,’ he said. ‘Little and often can make a difference, even if it’s just a five-minute walk at lunchtime or prioritising movement at some point in the day.’
Nigella Lawson and Claudia Schiffer (left and right) have also trained with David Higgins
David said that if you follow the programme in the book (cover pictured), in three weeks you will drop at least a dress size – you’ll also feel better and sleep better as a result
Where do you start?
David recommends you start the program by setting yourself a target – whether that’s running a 10km race or becoming pain-free by a certain birthday – and take it from there.
What are David’s tricks for staying motivated?
1. Be your own cheerleader: Celebrate and recognise what you are achieving.
2. Be consistent: Aim to exercise at the same time each day, for example.
3. Don’t obsess about the number on the scales: Do track your weight, but not obsessively.
‘It’s not a weight loss program per se,’ he said.
‘But if you follow it for three weeks, you will drop at least a dress size. Not only that, but you’ll feel better, sleep better and have more energy.’
David has trained countless celebrities, from Nigella Lawson – who he has known for 15 years – to Margot Robbie.
‘Nigella introduced me to Claudia Schiffer, who I started training many years ago,’ he explained.
‘Most recently, I helped to prepare Margot Robbie for her role in Mary, Queen of Scots, but I also got her ready for Tarzan.
‘She’s amazing, and so hardworking. She’s in great shape.’
Not only this, but he has worked with male stars, including Samuel L. Jackson and Colin Firth.
He believes his program works for men and women alike, for the slender and the overweight.
‘The 21 day program is the same for everyone, regardless if you’re a movie star or just a reader of the book,’ he said.
‘We all start with the same physical imbalances. They just need to be ironed out.’
David Higgins’ book, The Hollywood Body Plan, is published by Hachette Australia and is available now. For more information, please click here. To follow David on Instagram, you can click here.
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