How to get a body like Sydney Sweeney: Celebrity trainer reveals the 12-week method anyone can follow to achieve the star’s perfect physique – including workouts, meal plans and a detailed nutrition guide

As a seasoned fitness enthusiast with years of personal training experience under my belt, I find Jono’s approach to health and wellness both inspiring and practical. His holistic understanding of the mind-body connection, coupled with his focus on maintaining a balanced lifestyle, resonates deeply with me.

Sydney Sweeney is often recognized for her striking figure, but left fans astonished by showcasing her toned physique as she portrayed boxer Christy Martin in an upcoming biographical film.

As a devoted admirer, I’ve been following the remarkable transformation of the beloved figure in Tinseltown. At just 27 years old, this charismatic individual has dedicated themselves to an intense fitness regimen, aiming to increase muscle mass authentically embody the legendary super welterweight boxer.

In recent Instagram posts, the actress appears significantly different from her Euphoria persona, who was renowned for her blonde tresses, voluptuous silhouette, and daring attire. Today, she sports chiseled biceps, vintage exercise garb reminiscent of the ’90s, and a gritty, fringed hairstyle.

Her change from fox-like creature to She-Hulk has ignited curiosity about the method behind her rapid, impressive transformation.

Despite popular Hollywood celebrities often benefiting from a team of nutritionists and trainers, Australian fitness expert Jono Castano asserts that achieving a similar transformation isn’t unattainable for most people.

The founder of Acero Gym, known for coaching celebrities such as Sir Richard Branson, Rebel Wilson, and Rita Ora, has generously provided Mail+ readers with a diet and exercise regimen designed to help you attain a body like Sydney‘s within 12 weeks. What’s more appealing is that this plan caters to individuals ranging from fitness newcomers to gym enthusiasts.

In his beginner-friendly guide, Jonos addresses common questions about what machines to learn, food choices for a daily diet, and whether cutting back on alcohol is necessary.

EXERCISE: THE FULL 12-WEEK PLAN

Without a doubt, crafting the perfect exercise routine and staying dedicated to it week after week is undeniably crucial when it comes to reaching my fitness aspirations.

For those starting out who might find the task overwhelming due to not knowing where to begin, Jono’s detailed 12-week roadmap provides comprehensive coverage of the necessary steps.

For developing muscles, he strongly recommends various well-known strength training moves and weightlifting workouts that can transform you into a fitness enthusiast rapidly.

Jono, who has been a personal trainer for more than 15 years, busted the myth that you need to train six or seven days a week to achieve your goals, and instead recommends an achievable four-day workout plan.

Typically, he advises against establishing unattainable short-term objectives such as achieving abs within a month. Instead, he considers 12 weeks an appropriate starting point for beginners to observe noticeable progress in muscle development.

As someone who’s helped clients achieve Sydney’s style, I can confidently say that it typically requires around 12 weeks to see the transformation.

To ensure that people have a reasonable amount of time to accomplish these tasks without making it excessively difficult, I strongly suggest setting aside a period of approximately 12 weeks for this endeavor.

Although Jono admits it’s likely that Sydney had a full-time coach during filming, he thinks her appearance can still be achieved by people who workout with him four days a week.

However, he cautions that reducing your regular pace to just three or even two days may significantly impact the results you aim for.

See below tables for the full workout plan, divided into two six-week blocks…  

Previously, when my clients exercised only two times per week, it’s fair to say that wasn’t sufficient to establish the robust muscular structure that Sydney currently boasts, according to him.

He divides his workout plan into two easy-to-follow six-week blocks that encourage you to scale up your movements as you get to grips with the technique, while also preventing you from growing tired of the same repeated movements.

Jono’s fitness routine suggests doing a distinct exercise regimen each morning to prevent monotony. His plan comprises approximately eight unique exercises organized into sets or circuits, allowing for a rapid sequence that boosts efficiency without compromising variety.

Jono includes various resistance exercises like squats, deadlifts, leg presses, and pull-ups in his routine, which he believes serve as essential foundational steps for muscle growth.

Regarding her workout routine, Sydney adopts a style similar to a boxer’s. She includes resistance training with weights in her exercises, as stated.

To effectively grow muscles, focus on both eccentric (the controlled lowering phase where the muscle is loaded) and concentric movements (the pushing phase). Make sure these movements are performed deliberately for optimal results.

Jono points out that exercises involving body weight, such as lunges, push-ups, planks, and glute bridges, offer a dual benefit: they not only elevate your heart rate but simultaneously apply tension to your body.

Initially, these exercises may appear challenging for beginners, but don’t worry! You can adjust each one according to your skill level. To begin with, you won’t need any extra weights; just use your body weight to practice perfecting the technique. Once you’ve got it down, you can gradually increase the difficulty.

‘A lot of people don’t understand the fundamentals of what basic movements are,’ Jono adds. 

Many individuals find it challenging to achieve the necessary mobility and correct posture for a proper bodyweight squat.

Many individuals find it challenging to perform a standard push-up correctly, avoiding strain on their shoulders and reducing stress on their chest muscles.

‘One thing I always tell people is understand the basics and then build from that.’

Jono emphasizes that Sydney’s physique, though challenging for some women due to the natural differences in muscle building compared to men, remains attainable for beginners. He points out that her muscular yet feminine figure is a style that is quite appealing to many of his clients.

He explains that the physical functioning between males and females is significantly distinct due to differences in hormone production—testosterone in males versus estrogen in females. He acknowledges that it can be more challenging for women, but emphasizes that it’s not an insurmountable obstacle.

From my perspective, I find Sydney Sweeney’s physique more appealing compared to a typical bodybuilder. By 2024, it seems that such a figure will likely be the popular choice.

SHOULD I ADD CARDIO TO MY WORKOUT?  

Jono’s 12-week exercise program emphasizes powerful, movement-based activities over conventional aerobic workouts, ensuring a significant increase in your heart rate.

These days, it’s not necessary to spend long hours on a treadmill or cycling extensively. Instead, according to Jono, cardio exercises should be considered supplementary to your training routine, rather than a crucial part of it.

Rather than centering the entire workout around it, he suggests integrating cardio exercises like skipping for 5 to 10 minutes into both the pre-workout warm-up and post-workout cool-down routines, instead.

During the latter half of the program, Jono recommends incorporating a treadmill walk on the fourth and final day of your weekly workout routine. He explains that this activity serves as an ideal cooling down exercise following your toughest gym session.

As a lifestyle expert, I suggest adjusting your exercise routine when it comes to cardio, especially if you feel that your diet might not be providing you with adequate nutrients. For instance, if you suspect that your food intake is inadequate or you’re not hitting the optimal protein requirements, consider reducing your cardio workouts for a while. However, if your meals are well-balanced and nutritious, feel free to ramp up your cardio activities as much as you wish!

As a die-hard admirer of Sydney Sweeney’s stunning physique, I can confidently say that I’d definitely include regular cardio workouts in my routine to emulate her fitness level.

‘That goes with nutrition as well. The way you have to think is calories in versus calories out: if you’re going to smash out cardio but you’re undereating then I would definitely say no. 

‘But if you are taking in enough calories then 100 per cent go for it! Cardio is a good thing – but it’s not a good thing if you’re undereating.’ 

DO I NEED A PERSONAL TRAINER?  

Even though your budget might not match that of Hollywood’s, Jono suggests that employing a personal trainer could help ensure you maintain progress towards your personal fitness objectives.

In his own words as a personal trainer based in Kensington, Sydney, Jono admits he pushes harder when teaming up with another trainer. He also mentioned that the presence of an observer during his workouts helps keep him focused.

However, for individuals with limited budgets, Jono suggests that affordable fitness apps like Acero Drip (priced at $24.99 per month) can still offer valuable support and guidance.

‘We are not all going to have the same budget that Sydney does,’ he says.

‘But don’t forget there are so many apps out there – I have an app that really focuses on creating a proper program. But it can’t always compare to that person yelling in their ear, “Give me 10 more!”

‘Sometimes I say that I even need a trainer.’

NUTRITION: WHAT TO EAT AND WHAT TO CUT OUT

While you might think spending hours pumping iron is the only way to achieve a perfect body, Jono stresses you won’t get far unless you also follow a healthy and balanced diet filled with the right nutrients.

Instead of eating three larger meals per day as commonly suggested, Jono proposes that eating several smaller meals spaced out between every two to four hours might offer even greater benefits.

Instead of eating large amounts that make you feel overly full, Jono’s diet plan includes multiple smaller meals and nutritious snacks spread out during the day to help combat sugar cravings effectively.

Jono clarifies, “It’s better to feel content rather than stuffed. Overeating makes you feel lethargic and slows you down – that’s the sensation of having consumed more food than necessary.

It’s better to consider eating smaller, frequent meals throughout the day instead of having large ones less often. I believe this approach might not be the best choice.

It’s a topic of much discussion whether breakfast should be considered the most crucial meal, especially for those following intermittent fasting who tend to bypass it. However, Jono advises against missing out on it.

In either case, whether before or following a training session, Jono suggests consuming one whole egg, three egg whites, and a banana as a nutritious energy booster.

He’s a believer that supplements play an important role too, and recommends whey protein as a mid-morning snack, followed by a turkey salad with rice for lunch.

For a mid-afternoon snack and dinner, repeat these steps (whey protein followed by a light meal) but add a sprinkling of cayenne pepper or chilli for flavour and to speed up metabolism.

See below for Jono’s meal plan and in-depth nutrition guide… 

Instead of indulging in sweets during the evening hours, Jono recommends incorporating two teaspoons of peanut butter into one’s diet as an alternative snack to quell late-night sugar cravings.

The fitness specialist points out that many women struggle with protein intake when aiming to build muscle, which can lead to falling short. To help overcome this issue, he offers a list of recommended foods to include in meals for reaching the desired protein goal.

He explains that proper nutrition plays a crucial role, especially for those women who strive for a particular appearance. A common mistake they often make is not consuming enough protein.

Building muscle involves consuming adequate amounts of protein, which serves as the fuel for muscle development. Therefore, it’s evident that Sydney opted for a diet rich in protein to achieve this goal.

‘It’s all about protein, like meat, fish or tofu if you’re a vegan.’

As a committed follower, I debunk the common misconception that one should avoid all carbohydrates to prevent weight gain. Instead, I advocate for sourcing your energy from a variety of wholesome food options such as brown rice, sweet potatoes, oats, beans, and more.

As a devoted supporter, I often observe that many women tend to shy away from the term “carb” due to their immediate thought being, “Oh no, I’ll gain weight now.

‘But when we think about energy, carbohydrates are what fuels our workouts and without glycogen, there is no energy.’

When considering your carbohydrate intake, consider sweet potatoes, pumpkins, and quinoa as excellent choices. However, it’s best to avoid “unhealthy carbs,” and remember not to overindulge in carbohydrates altogether, as this may lead to feelings of bloating.

Regarding the definition of ‘unhealthy’ carbohydrates, Jon suggests avoiding consumption of sugary packaged foods like breakfast cereals, potato chips, and white bread.

DO I REALLY NEED TO CUT OUT ALCOHOL?… YES!  

While it might not be pleasant to consider, Jono emphasizes that giving up alcohol can significantly aid in reaching your fitness objectives more effortlessly.

He emphasizes to me that if you aim for this particular style, it’s necessary to be prepared to reduce or eliminate alcohol consumption from your lifestyle.

By referring to alcohol as ‘unproductive energy’, he emphasizes that giving up alcohol is just as crucial as avoiding sweet treats, if your goal is to achieve the desired outcomes.

He points out that while we strive for balance in our daily lives, if you aim for that impressive appearance, you’ll need to significantly limit many things, he suggests.

‘Whether you’re determined to get in shape or preparing for a film role like Sydney, you have to have that focused mindset of training, good sleep and nutrition, and that includes no alcohol for the 12 weeks.’

SUPPLEMENTS: ARE THEY WORTH IT? 

Supplements are big business and many gym-goers swear by them – but are they worth the cost? And when is the best time to use them? Jono has the answers. 

According to Jono, these foods might not replace a well-rounded, nutritious diet, but they can serve as useful aids for individuals having difficulty reaching their daily protein requirements.

‘Supplements are an addition, they are that one per cent,’ he explained.

If your protein intake isn’t sufficient, consider taking approximately 20 grams per serving, which is roughly equivalent to one scoop of protein powder. This should assist you in meeting your daily needs.

‘These supplements can significantly aid in workout recovery and boosting energy levels. Amidst the numerous options available, choosing the right one could provide an additional edge to assist you in attaining your fitness objectives.’

Jono advises incorporating whey protein powder into your daily snacks as a means to provide additional protein, supporting muscle development.

COMMON PITFALLS

Starting a fresh exercise regimen might appear overwhelming at first glance, but with Jono’s experience of over a decade as a personal trainer, he offers insights on frequent mistakes his clients have made to help you steer clear of them.

It might come as a shock, but more often than not, it’s not errors in form or technique that slow down progress, but rather the mindset of the client towards exercise.

He frequently notes that clients tend to establish ambitious yet impractical short-term objectives that they ultimately fail to achieve, leading to disillusionment. Instead, his recommendation is for individuals to adopt a long-term perspective when shaping their aspirations and to maintain confidence in their abilities.

In terms of hands-on errors, Jono advises individuals to pay close attention to their physical condition and avoid overexertion since excessive training might result in injuries.

He advises, “Always pay attention to your body’s signals; it’s easy to push ourselves too hard, leading to injuries in the end.

While emphasizing the significance of maintaining a well-balanced routine, Jono cautions against excessive spending during weekends, as it may negate the positive effects of five days of diligent effort. A better approach would be to adhere to the planned lifestyle consistently throughout the entire week.

He explains that a good nutritional strategy isn’t about eating well for four days then taking three days off; such an approach doesn’t yield results. Instead, he notes that by the weekend, many people find themselves derailing completely from their plan.

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2024-11-15 17:41