Emily Blunt's transformation for her role in "Edge of Tomorrow" is a testament to her dedication and hard work. To embody the character of a soldier ready for combat, Blunt underwent a demanding training regimen and followed a strategic diet. This article delves into the details of her workout routine, nutritional plan, and self-care practices, offering insights into how she achieved such an impressive physical change.
The Edge of Tomorrow Transformation
Before "Edge of Tomorrow," Emily Blunt was already fit, but she needed to develop the muscle definition and combat readiness required for her role. This transformation involved not only physical training but also mental preparation. Blunt had to learn military tactics, weapons handling, and develop a confident, soldier-like physicality. Director Doug Liman was impressed by her commitment, noting that she fully embodied the part by the time she arrived on set.
The Training Regimen
Blunt's training was intense, starting three months before filming and continuing throughout production. Her routine was designed to mimic the demands of combat, with each session lasting 60 to 90 minutes, beginning with dynamic warm-ups. This brutal 5-day training schedule would challenge even seasoned athletes.
The Three-Part Circuit Workout
Emily’s trainer, Jason Walsh, employed a three-part circuit workout, lasting 25-30 minutes (excluding rest periods), that he uses with many of his celebrity clients. The circuit incorporates readily available equipment like dumbbells, a small step, and a pull-up bar. Each circuit is repeated three times, with 60-second rest intervals between sets. Walsh’s sessions begin with 5-10 minutes of light cardio and stretching.
Phases of Training
- Month One: Focused on building a foundation of strength and correcting muscle imbalances.
- Month Two: Increased intensity with complex movements and heavier weights.
Key Components of the Workout
Heavy Lifting: This formed the core of Blunt's transformation. Her routine included exercises like:
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- Deadlifts
- Squats
- Military presses
- Weighted pull-ups
- Bench presses
- Rows
- Overhead presses
For heavy strength work (e.g., deadlifts, squats, military presses), the SW111 Olympic Barbell gave her everything needed.
Explosive Power and Cardio Endurance: To prepare for battle scenes, Blunt incorporated:
- Sprint training
- Battle ropes: These became a conditioning staple, building shoulder endurance, grip strength, and elevating heart rate. These exercises specifically prepared her for wearing the 85-pound exosuit. You can load up heavy for carries, then quickly adjust for lighter isolation work. For her sprint training and cardio work, any SOLE treadmill would work.
These high-intensity intervals lasted 20 to 30 minutes and pushed her heart rate near maximum.
Gymnastics Training: To enhance body control for complex stunts, Blunt added:
- Handstands
- Ring work
- Bodyweight control exercises
Combat Training: Alongside conditioning, Blunt studied:
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- Krav Maga
- Kickboxing
- Sword fighting
This was to master her character's fighting style.
The Diet Plan
Blunt's diet played a crucial role in supporting muscle growth and fueling her intense training. She focused on eating healthily and in moderation, concentrating on carbohydrate-filled breakfasts, grain proteins, and probiotics for lunch and dinner.
Caloric Intake
During peak training, Blunt consumed about 2,800 calories daily, significantly more than her usual intake. This supported her high activity level and provided the necessary building blocks for muscle development.
Protein Intake
Protein was central to her diet, with a target of 1.5 grams per pound of bodyweight daily. She included protein in every meal, sourcing it from:
- Chicken breast
- Turkey
- Egg whites
- Fish
A typical day included egg white omelets for breakfast, grilled chicken salads for lunch, and lean protein with roasted vegetables for dinner.
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Carbohydrate Strategy
Rather than eliminating carbs, Blunt strategically timed their consumption around her training sessions. She ate most carbs before and after workouts, when her body could best utilize them.
Hydration
Blunt drank at least a gallon of water daily, increasing her intake on intense training days.
Flexibility
“I wasn’t eating kale chips or anything, I was doing alright,” said Emily whilst speaking about her recent weight loss. Emily’s diet was concentrated around carbohydrate-filled breakfasts, grain proteins and probiotics for lunch and dinner.
Recovery and Self-Care
Recovery was as important as training in Blunt's transformation.
Sleep
Walsh emphasized the importance of sleep, insisting on a minimum of 8 hours nightly. Blunt adopted a strict sleep schedule, going to bed and waking up at consistent times. This sleep discipline significantly improved her recovery capacity.
Ice Baths
To combat soreness and inflammation, Blunt took regular ice baths after tough sessions.
Massage
Professional massage became another recovery tool, with Blunt receiving deep tissue work 2 to 3 times weekly. These sessions targeted tension areas and maintained muscle function.
Jason Walsh's Perspective
Jason Walsh, the personal trainer behind Emily Blunt's transformation, focused on identifying and addressing weak points to build a strong foundation. He emphasized injury prevention, especially considering Blunt had to wear a heavy exosuit during filming.
Key Aspects of Walsh's Training Philosophy
- Injury Prevention: Walsh's primary goal was to ensure Blunt did not get injured.
- Resilience and Strength: Training focused on building resilience and strength to withstand the demands of wearing the exosuit.
- Mobility and Flexibility: Walsh ensured Blunt had mobility in her joints, flexibility, and base strength.
- Conditioning: He conditioned her at the UCLA track, eventually adding a weight vest to simulate the exosuit.
- Mental Preparation: Walsh aimed to over-prepare Blunt mentally, making the actual filming feel easier.
Walsh also noted that Emily was already in good shape before training, impressing Tom Cruise with her preparedness. She worked with Tom and the stunt team, maintaining her fitness and practicing stunts.
Monique Eastwood's Approach
Monique Eastwood, another personal trainer who has worked with Emily Blunt for almost ten years, emphasizes agility, mobility, and flexibility in her training method. Her approach is inspired by dance and Pilates, focusing on multi-directional movements and developing a brain-body connection.
Key Elements of Eastwood's Method
- Consistency: Emily works out 4 to 5 times a week when her schedule allows, using the Eastwood Fit app when traveling.
- Pilates and Dance-Inspired Workouts: These workouts focus on engaging all muscles in the pelvis and legs, enhancing the brain-body connection.
- Stretching: Prioritizing stretch and recovery alongside HIIT and strength sessions.
- Core and Pelvic Floor: Activating the core through linked movements, similar to dance, to tone and control the body.
- HIIT: Incorporating cardio bursts with safe jumping techniques to avoid strain.
Emily Blunt's Current Workout
Emily Blunt's workout routine is a comprehensive mix of bodyweight HIIT (high-intensity interval training), Pilates, and dance-inspired movements, designed by her trainer Monique Eastwood, involving cardio bursts that focus on jumping while ensuring proper muscle engagement to prevent injury. Emily Blunt's dedication to her fitness routine is a testament to her commitment to health and well-being. It includes a variety of exercises designed to enhance her strength, agility, and overall fitness. She begins her workout with 10 minutes of cardio to get her heart rate up. For her role in Edge of Tomorrow, Blunt committed to a rigorous schedule, working out six days a week for three months. This routine included weight lifting, sprints, and Krav Maga, a self-defense system used by the Israeli army. She also incorporated boot camp-style exercises and dance-based workouts into her regimen. She embraces HIIT classes, which involve cardio bursts like jumping up and down. Monique ensures these exercises are safe, avoiding moves like burpees that can strain the back and knees. Instead, she focuses on engaging the right muscles in the pelvis for strength and stability.
Here's an expanded look at Emily Blunt's fitness routine:
- Weight-lifting: Emily incorporates weight-lifting to build strength and muscle tone. She focuses on compound exercises like squats and deadlifts, which help improve overall body strength.
- Sprints: Blunt includes sprints in her routine for cardiovascular fitness and explosive power. Sprint intervals are known to boost metabolism and enhance endurance.
- Krav Maga: Emily practices Krav Maga for self-defense and functional fitness. This martial art combines techniques from boxing, wrestling, and street fighting, providing a full-body workout while honing practical skills.
- HIIT (High-intensity Interval Training): HIIT workouts are a staple in Blunt's routine for their efficiency and calorie-burning benefits. She alternates between bursts of intense exercise and short recovery periods to maximize fat loss and improve cardiovascular health.
- Core And Pelvic Floor Exercises: Blunt focuses on strengthening her core and pelvic floor muscles, which are essential for stability and posture. These exercises include planks, pelvic tilts, and leg raises to support overall body strength.
- Pilates And Dance: Emily enjoys Pilates for its focus on controlled movements and core strength. She also incorporates dance into her routine, which not only provides a cardio workout but also boosts coordination and flexibility.
- Stretches: Blunt includes regular stretching sessions to improve flexibility and prevent injury. Stretching also helps her relax muscles post-workout and maintain range of motion.
Emily Blunt's Diet Today
Emily Blunt debunks the myth that actresses are constantly dieting, emphasizing that it's a personal choice. When preparing for roles that require her to be in top shape, she makes mindful food choices but doesn't adhere to restrictive diets. For breakfast, Blunt prefers porridge with blackberries or gluten-free brown toast with peanut butter and green tea. Her typical lunch consists of a tuna salad with a low-fat dressing and miso soup with a gluten-free brown roll. For dinner, she enjoys courgette lasagne with salad or protein-rich salmon with steamed broccoli and asparagus.
Balance
Monique emphasizes the importance of balance, allowing for occasional indulgences like cake or margaritas. She believes that 90% of their lives are geared around health and nutrition, but there's room for enjoying treats as well.
Emily Blunt's Self Care Practices
Emily Blunt practices self-care through a blend of physical activity and mindful relaxation. She prioritizes regular workouts, particularly bodyweight HIIT sessions and cardio bursts, tailored by her trainer Monique to challenge and energize her. Blunt also values mental rejuvenation, incorporating meditation and quiet moments into her daily routine. Deeply attuned to her body's needs, Blunt integrates breathing techniques to enhance her workouts, whether preparing for intense scenes, a couple of fight sequences, or simply keeping up with the energetic demands of her eldest daughter amidst the challenges of managing elevated cortisol levels. She finds solace in nature, often taking walks or spending time outdoors with her family. Balancing her demanding career with personal well-being, Emily Blunt exemplifies a holistic approach to self-care that emphasizes both physical health and mental tranquility.