September 13, 2022, 3:03 pm | Read time: 5 minutes
It’s hard to believe, but the lead actress of “The Woman King,” Viola Davis, recently turned 57. Yet, she is in the best shape of her life. FITBOOK explains how the Hollywood actress transformed into a warrior for her new film–impressive muscles included.
Viola Davis is one of Hollywood’s finest character actresses. For her role in the film drama “Fences,” she was awarded a Golden Globe and an Oscar for Best Supporting Actress in 2017. And for her lead role in the drama series “How to Get Away with Murder,” she received an Emmy Award in 2015. Starting October 6, she has her big moment in German cinemas as “The Woman King.” In it, Viola Davis plays the leader of West African female warriors who fought against oppression and slavery in the 19th century. For this role, the 57-year-old had to gain muscle and reach the best shape of her life. Viola Davis was aided in her transformation not only by a personal trainer but also by a DNA test.
Overview
Viola Davis Had to Start with a DNA Test
Viola Davis deserves respect. To achieve a real body transformation at 57 requires strong will and discipline. Moreover, a sophisticated training plan and an optimal nutrition strategy are essential. Both were developed for her by her personal trainer Gabriela Mclain, as she told the online magazine “Shape.” “She had to build a lot of muscle mass to look strong and powerful,” Mclain explains. Instead of immediately starting with training and healthy eating, she first took the actress for a DNA test. A DNA analysis can identify risks for certain diseases, for example.
The test revealed that Viola Davis has an increased risk for type 2 diabetes. Consequently, the personal trainer adjusted her famous client’s diet. According to her, more frequent but smaller meals help keep blood sugar levels stable and prevent extreme insulin production. “Eating every three hours helped her have more energy, build lean muscle mass, and reduce body fat,” Mclain told “Shape.” Too little food leads to weakness and fatigue, which would be counterproductive for such intense training as Viola Davis underwent.
Watch the official trailer for “The Woman King” here:
Don’t Skip the Carbs
Surprisingly, the personal trainer did not drastically reduce Davis’s carbohydrate intake to achieve the body transformation. “I made sure not to keep the carbs too low because they are the fuel that gave Viola the energy she needed during training and filming,” she explains. Thus, sweet potatoes, quinoa, and brown rice were included in the meal plan.
For muscle building, a high protein intake is, of course, important. This was covered by lean beef, chicken, fish, and eggs. Additionally, there were protein- or carbohydrate-based snacks between the main meals every day.
The third component of the meal plan was healthy fats, mainly from avocados, olive oil, meat, eggs, and fish. According to her trainer, Viola Davis also drank a gallon of water daily, which is about 3.8 liters. This was to prevent fatigue and boost energy levels.
Also interesting: Many small or three large meals a day–which is healthier?
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The Workout Was Also Tailored to the DNA
Not only was Viola Davis’s diet adjusted according to the DNA analysis, but her workout was as well. The genetic test showed that the actress has more fast-twitch than slow-twitch muscle fibers. She corresponds to the so-called muscle fiber type 2. This means she is not particularly good at endurance sports but excels in fast and powerful movements like sprinting or weightlifting. Her training was structured as follows:
- five hours daily for three months
- one hour of running
- two hours of martial arts
- two hours of strength training
Also interesting: What do DNA analyses offer for personalized nutrition?
Viola Davis Loves Deadlifts and Bicep Curls
Like most of us, the actress has her favorite exercises and those she doesn’t enjoy as much. According to her trainer, she loves doing deadlifts and bicep curls. This results in a strong back and impressive arms. Additionally, “She always comes alive when she can do boxing and leg kicks,” Mclain adds. In contrast, the actress is not a big fan of squats, step-ups, and push-ups. To meet the high daily workload, training often started in the early morning hours, usually when it was still dark outside. As a result, it sometimes happened that Viola Davis showed up for training with her clothes on backward.
According to Mclain, she and the Hollywood star became friends over time. No wonder, with five hours of workouts per day. “Viola is very disciplined and knows what it takes to transform into a warrior,” her personal trainer concludes. The combination of DNA analysis, hard daily training, and individually tailored nutrition has indeed led to success, as can soon be admired in theaters with “The Woman King.”
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