Anyone who has watched an episode of the Hulu limited series Pam & Tommy knows that brunette Lily James’ metamorphosis into beauty Pamela Anderson – complete with a tangle of beach blonde hair, narrow brows, and a hyper-realistic prosthetic bosom – is stunning.
For the uninformed, the show digs into the events leading up to and following the theft and distribution of a sex tape produced by Baywatch star Anderson and her then-husband, Mötley Crüe drummer Tommy Lee, from their house.
You’ll be as surprised as I was to learn that all of the hard work for one of the most-talked-about celebrity transformations of 2022 was done at home. Yes, I’m referring to Lily James’ transformation into Pamela Anderson in Hulu’s Pam and Tommy. For the job, James nailed Anderson’s long, thin limbs and toned beach-body figure, but how did she accomplish it?
PT Matt Bevan, James’ trainer, has revealed his techniques after working with the actor for five months to get her in shape for her role as the famed Baywatch star. They trained virtually because, like the rest of the globe, they were hampered by Covid lockdowns and gym closures. In an interview with Harper’s Bazaar UK, Bevan said that Lily utilized “Long bands, handle bands, tiny bands, a couple of pairs of dumbbells, three kettlebells, a Swiss ball, and some sliders” for her workouts. “Dumbbells and the bands with grips, especially for muscular definition,” he said, were among his favorite exercises.
An aggressive training regimen, as well as lifestyle modifications such as abstaining from alcohol and having plenty of restorative sleep, were essential parts of James’ preparation for this role. Personal trainer Matt Bevan, who worked with the actress to help her nail the incredibly toned and muscular physique for which Anderson was famous, deserves credit for this.
He designed her a program that ensured she met the brief (and then some), but James also came away with some lifelong learnings that we might all benefit from.
Continue reading to learn the exact techniques Lily James performed to transform herself into Pamela Anderson. It’s important to remember, though, that every body is different, and what works for Lily James might not be the greatest exercise for you. Before beginning a new workout plan, consult with your doctor or a personal trainer.
Lily James’s physique transformation: how did she do it?
Bevan disclosed to Women’s Health that James would undertake five exercises each week, with one rest day and one low-intensity cardio day utilized for active recovery.
The transition took place in four stages. The first entailed James establishing a foundation and learning the various exercises so that she had a solid base before adding weights, while the second included full-body workouts aimed to develop James’ strength.
“We wanted to keep lean muscle while losing weight,” Bevan explained to Harper’s Bazaar. Consider high-intensity circuits that make use of resistance bands and dumbbells. Here’s an example of a circuit: 8-10 exercises back-to-back, 30 seconds on and 15 seconds off, with a 2-minute rest at the end of the circuit.
Goblet squats with kettlebells or dumbbells: To perform a goblet squat, stand with your feet slightly wider than shoulder-width apart. Assume you’re standing on a clock face, and point your toes to 11 a.m. and 1 a.m. Hold a kettlebell or dumbbell against your sternum, beneath your chin. Begin the squat by bending your knees and hips as if you were sitting on a chair directly beneath you. Push your knees outwards as you squat so that they track squarely over your middle toe.
Lower your squat, pushing your chest out and keeping your eyes straight ahead to keep your back flat and prevent hunching or rounding your spine. Squat as low as you can while keeping your knees in line with your feet and your back flat, then push back up to your starting position with your feet. Here’s more information about how to squat.
Dumbbell or resistance band deadlifts: To do a resistance band deadlift, stand on the band with a handle in each hand. You could also perform deadlifts with dumbbells.
Bent over rows: Rows with a bent-over position are an excellent approach to improve your back muscles. We’ve compiled a list of 10 best back workouts which will blow your back
Press-ups: Another home-workout mainstay, press-ups are an excellent technique to develop the arm muscles using only your body weight.
The third stage of the training regimen consisted of single-sided movements before focusing on individual muscle groups. “I began to isolate muscles that Lily believed were crucial to define,” Bevan explained to Harper’s Bazaar. “We sprinkled in some cardio training, either on a vertical climber or mini trampoline, at the beginning or finish of the program, which also helped keep the workouts entertaining and different.”
Here are some of the single-sided exercises James would include in her routine:
Split squats: Almost like a static lunge, place one leg in front of the other and bend the hip, ankle, and knee of your front leg while lowering your rear knee to the floor. Lower until your back knee is a couple of inches off the floor, then return to your starting position.
Staggered-stance deadlifts: This deadlift variation places your feet one in front of the other. Your front foot should be one step ahead of your rear foot, roughly hip-width apart; just your front foot’s heel should be touching the ground. Hinge your hips. When deadlifting, your front leg should be straight and your back leg should be bent. Hinge back to your starting posture after the dumbbells have passed your front knee.
Bevan added that James’ strength training were supplemented with aerobic workouts on the versa climber and mini trampoline, as well as walking on the treadmill while learning her lines.
In addition to all of this exercise, James ate a well-balanced diet of proteins, carbohydrates, fats, and vegetables and abstained from alcohol. She also made it a point to drink four liters of water per day in order to stay hydrated on set and during her workouts.
Rahul is a sports and performance consultant. Over the course of his 15-year career in the fitness sector, he has held positions as a strength and conditioning instructor, gym owner, and consultant.
He is deeply committed to assisting people in finding happiness and feeling good about themselves.
Rahul has a master’s degree in exercise science and is a certified NSCA CSCS and CISSN.