Kate Beckinsale, the actress and model, has captured attention not only for her on-screen roles but also for her consistently youthful appearance and physique. At 50 years old, she remains dedicated to maintaining a healthy lifestyle through a combination of rigorous workouts and a carefully considered diet. Beckinsale's approach is not about quick fixes but rather about building a strong, capable body that can handle the demands of her active career and life.
Diet and Nutrition
Beckinsale's diet is centered around whole, nutrient-rich foods. It's a balanced approach that focuses on lean proteins, fresh vegetables, and limited consumption of processed sugars and refined carbohydrates.
Key Dietary Principles
- Prioritizing Protein: Kate emphasizes protein intake, especially in the morning. She often starts her day with chicken or eggs with grass-fed butter.
- Embracing Fresh Vegetables: Her diet includes plenty of fresh, seasonal vegetables.
- Limiting Carbs and Sugar: She actively avoids processed carbs and sugars.
- Snacking Smart: Most of her snacks are low-carb and naturally low in calories.
- Clean Eating: Overall, she maintains a clean diet.
Sample Meals
- Breakfast: Eggs with avocado toast or a green smoothie sweetened with fresh fruit.
- Lunch: Lean proteins with fresh veggies, mixed vegetable soup, or a salad with chicken breast or salmon.
- Dinner: Grilled fresh fish, chicken breast, or turkey.
Restrictions
- Alcohol: Beckinsale avoids alcohol entirely, recognizing its high carb and sugar content.
- Caffeine: She has cut out caffeine.
- Dark Chocolate: She has cut out dark chocolate, because “If I ate too much dark chocolate, it would be like someone else taking cocaine.”
Vegetarianism and Reintroduction of Meat
Beckinsale was a vegetarian for a significant period due to being "incredibly squeamish about meat." However, while filming "Pearl Harbor," she experienced a lack of energy. Her trainer recommended introducing chicken and fish into her diet, which she found beneficial.
Workout Routine
Kate Beckinsale's workout routine is intense and varied, typically spanning five to six days a week. It is designed to build both strength and endurance.
Overview
- Frequency: Five to six times a week.
- Morning Workouts: She prefers to work out first thing in the morning. "I wake up, eat something, and go straight to the gym," she says.
- Trainer: Gunnar Peterson and Brad Siskind.
Components of Her Workout
- Circuit Training: Kate Beckinsale engages in circuit training, which involves a series of exercises performed consecutively with minimal rest.
- Compound Exercises: These exercises work multiple muscle groups at once, such as bicep curls with squats or sit-ups with combination punches. She kicks off her workouts with eight compound exercises.
- Cardio Intervals: After compound exercises, she incorporates 90 to 120 seconds of cardio, like rowing or the VersaClimber. She may do two-a-days, but will split up cardio and strength training.
- Core Work: Exercises that target the core muscles. A few core moves she likes? Supermans, pushups with shoulder taps, and bicycle crunches.
- Yoga: Kate is a devoted yogi. She maintains that the practice keeps her limber and protects her body. She practices yoga to maintain flexibility and prevent injuries, especially when filming action movies.
- Trampolining: Kate likes to do LEKFit classes, which are streamed online. She says, "I just got into trampolining, and it’s the greatest thing… It makes you feel kind of jolly!"
- Boxing: Kate incorporates boxing workouts into her routine.
- Tire Flipping: Kate shared a super impressive video on Instagram in 2019 of herself flipping a tire at the gym.
Sample At-Home Routine by Gunnar Peterson
Celebrity trainer Gunnar Peterson offers up this at-home routine. He recommends doing it a few times a week for optimal results.
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- Time: 15 minutes
- Equipment: Mat, dumbbells (optional)
- Good for: Total body
Instructions: For each move, complete three sets of the indicated number of reps, resting for 30 seconds between sets. Then continue immediately to the next exercise (no rest between moves) until you've completed all five exercises.
Bodyweight Squat
- How to: Start with feet shoulder-width apart and arms by sides. Sit hips back and lower down until thighs are parallel to the floor, bringing hands together in front of chest. Rise back up to start position. That's one rep.
- Reps: Complete three sets of 15 reps, resting for 30 seconds between sets and moving feet slightly wider for each set. Continue on to the next move with no rest in between exercises.
Twisting Shoulder Press
- How to: Start standing with feet mat-width apart, hips facing forward and arms bent so elbows are near ribcage and hands are at shoulder height with palms facing each other (option to hold a pair of dumbbells to make the move more challenging). Rotate torso to right side, pivoting on ball of left foot to turn left toes slightly toward right foot, as you lift arms straight up overhead, bringing biceps by ears to frame face. Return to start. That's one rep. Repeat the move, rotating torso to the left side this time.
- Reps: Complete three sets of 16 reps, alternating sides as you go. Rest for 30 seconds between sets, then continue on to the next move with no rest in between exercises.
Superman
- How to: Start lying face-down on the floor with arms and legs straight, shoulder-width apart, and resting on mat. Lift all four limbs, plus chest, to hover off the floor and hold for one breath. Keep gaze on the ground a few inches in front of you, neck relaxed. Return to start position. That's one rep.
- Reps: Complete three sets of 12 reps, resting for 30 seconds between sets and moving arms and legs slightly wider for each set. Continue on to the next move with no rest in between exercises.
Pushup With Shoulder Tap
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- How to: Start in plank position. Bend elbows and lower down until arms form 90-degree angles. Press back to start. At the top of the pushup, touch right hand to left shoulder. Repeat on the other side. That's one rep.
- Reps: Complete three sets of 12, resting for 30 seconds between sets. Then continue to the next move with no rest in between exercises.
Bicycle Crunches
- How to: Start lying down on back with hands behind head, shoulder blades off the mat, legs lifted and bent at 90 degrees, shins parallel to floor. Engage abs and rotate right elbow toward left knee as you extend right leg to straight, hovering it a few inches off floor. Return to start and repeat on the other side. That's one rep.
- Reps: Complete 30 reps, alternating sides as you go. Rest for 30 seconds. On the second set, complete 40 reps, then rest for 30 seconds. On the third set, complete 50 reps.
Intensity and Focus
Beckinsale's trainer, Brad Siskind, emphasizes that her workouts are intense and focused. "The whole hour is work," he notes, highlighting her dedication.
Importance of Stretching
She wraps up her workouts with a good stretch.
Staying Active While Traveling
When traveling for filming, Beckinsale maintains her fitness routine by packing yoga workouts recorded by Jessica James and Mandy Ingber.
Mindset and Dedication
Kate Beckinsale's approach to fitness is not just about the physical aspect but also about mental discipline and dedication.
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Key Aspects
- Consistency: Siskind notes, "She’s a strong person. I see her six days a week, and she rarely misses a workout. If she does, there’s a good reason. Because otherwise, she’s crushing it.”
- Hard Work: Celebrity trainer Gunnar Peterson told Us Weekly that Kate always shows up to work hard. Kate is "definitely up there among my hardest workers. I mean every single day is push, push, push," he said.
- Enjoyment: She incorporates activities she enjoys, such as trampolining.
- Listening to Her Body: Kate adjusts her diet and exercise based on how her body feels.
- Balance: She finds balance by doing a workout that makes her pour sweat.
Benefits of Her Routine
Kate Beckinsale's dedication to her diet and workout routine yields numerous benefits, both physically and mentally.
Physical Benefits
- Lean and Lithe Physique: Her routine helps her maintain a lean and toned body.
- Strength: Beckinsale builds strength to handle the demands of her roles.
- Flexibility: Yoga helps maintain flexibility and prevent injuries.
- Cardiovascular Health: Cardio exercises improve heart health and endurance.
Mental Benefits
- Energy: Hardcore workouts have really made a big difference in her life. She has a lot of internal energy, and intense exercise helps her channel that energy.
- Stress Relief: Intense exercise helps her channel her energy and relieve stress.
- Mood Boost: Activities like trampolining make her feel "kind of jolly!"
- Mindfulness: Kate is a clean eater, and researchers attributed this to mindfulness.