Last Updated On September 21, 2023
Lily James has certainly been turning heads since portraying scandalous beauty in her starring role in the Hulu miniseries Pam and Tommy.
Of course, the question on everybody's mind is how did Lily James workout to achieve Baywatch star Pamela Anderson's iconic physique?
I've done the research to help my clients copycat this workout routine. I'll give you all the details about Lily James' diet plan and intense workout regime so that, with intense dedication, you can achieve the same.
- Lily James's Workout Summary
- Lily James Workout Routine Explained
- What Is Lily James Famous For?
- Current Body Stats
- Lily James's Exercise and Training Principles
- Accomplishments and Awards
- What Does Lily James' Diet Consist Of?
- What Supplements Does Lily James Take?
- Common Questions About Lily James
- Conclusion
Lily James's Workout Summary
Main Workout Goal | Lose weight, strengthen and tone muscle |
Program Duration | 16 Weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60 minutes |
Equipment Required | Long bands, handle bands, mini bands, dumbbells, Swiss ball, kettlebells, sliders, ankle & wrist weights, Versa Climber |
Recommended Supplements | Protein shakes |
Lily James Workout Routine Explained
When James' transformation into Pamela Anderson began, she was facing two significant challenges.
First, she was not used to the intense diet plan and fitness regime required. To overcome this, her trainer Matt Bevan broke down her workout routine into phases consisting of four weeks each. As a trainer, this is a common approach that I 100% endorse. Be wary of trainers who want to throw you into the fire head first!
Second, when she got the news that she'd be taking on the role, the pandemic forced her to skip the in-person training and leave her to do home workouts.
To overcome these challenges, Bevan spent the first four weeks getting Lily into the right mindset, helping her feel comfortable, and learning key exercises that targeted the correct muscles without risking injury.
Bevan also helped transform Lily's living room into a little home gym, and they trained virtually.
Monday: Full Body Workouts + 20 Min Versa Climber
The Lily James workout routine on Monday includes full-body exercises consisting of:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Kettlebell goblet squats | 4-5 | 8-10 | 30-45 secs |
Dumbbell deadlifts | 4-5 | 8-10 | 30-45 Secs |
Press-ups | 4-5 | 8-10 | 30-45 Secs |
Rows | 4-5 | 8-10 | 30-45 Secs |
Sit up variations | 4-5 | 8-10 | 30-45 Secs |
The goal is to target multiple muscle groups while improving strength and endurance.
Adding the 20-minute VersaClimber cardio session helps you burn calories while simultaneously training your legs, arms, shoulders, and core.
Tips from a Trainer!
No Versa Climber? I find that creating a circuit of jogging, jump roping, and burpee intervals will create a similar effect.
Related Article - How Long Should A Jump Rope Be?
Tuesday: Upper Body Workout + 20 Min Mini Trampoline
Tuesdays saw James doing a circuit workout routine to isolate muscles, improve her strength, and increase her aerobic conditioning.
Start with exercise that targets certain muscles in your upper body, such as:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Overhead presses | 4-5 | 8-10 | 30-45 secs |
Dumbbell curls | 4-5 | 8-10 | 30-45 Secs |
Seated or bent-over row | 4-5 | 8-10 | 30-45 Secs |
Press-ups | 4-5 | 8-10 | 30-45 Secs |
Related Article - Best Overhead Press Variations
Wednesday: Lower Body Workout + 30 Min Run
On Wednesdays, you’ll strengthen and tone your glutes, thighs, calves, and hips during your lower body workouts. Your 30-minute run will also engage your lower body muscles, complementing the strength training with endurance work.
Some of the movements Lily implements into her lower body routine include:
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Lateral lunges | 4-5 | 8-10 | 30-45 Secs |
Deadlifts | 4-5 | 8-10 | 30-45 Secs |
Glute bridge | 4-5 | 8-10 | 30-45 Secs |
Goblet squats | 4-5 | 8-10 | 30-45 Secs |
Step-ups | 4-5 | 8-10 | 30-45 Secs |
Split squats | 4-5 | 8-10 | 30-45 Secs |
Related Article - Split Squat Vs Lunge
Tips from a Trainer!
My clients often ask me if they should do cardio or strength first, and this really depends on your goal. To burn more calories and fat, go for weight training first. For overall cardiovascular health, start with cardio and then keep your heart rate up during weight training.
Thursday: Rest Day
Giving your body a well-deserved rest is equally important as being consistent with your workout routine. Pushing yourself too hard could lead to injuries that would make it impossible to keep up with physical workouts until you've healed.[1]
Friday: Upper Body Workout + 30 Min Boxing Session
On Fridays, Lily follows the same upper body focus as on Tuesdays and adds in a fun boxing session.
Adding a 30-minute boxing session into your upper body workouts keeps your routine interesting. You might choose shadow boxing, heavy bag work, or mitt drills to work your shoulders, engage your core, and get a dose of cardio.
Related Article - How To Set Up A Home Boxing Gym?
Saturday: Lower Body Workout + 20 Min Mini Trampoline
Lily said that it came as a huge surprise when she realized she honestly looked forward to working out. She taught herself to enjoy exercise by dancing to music while getting in her cardio on a mini trampoline.
Sunday: Rest Day
If you're feeling confident, you can use one of your rest days to do a low-intensity yoga routine or pilates workouts to maintain muscle tone and flexibility.
Abs Workout
I'm including Lily's abs workout separately because it's not part of her current routine. While getting ready to play Lisa Temple in Fast Girls, Lily James' ab workout routine was even more intense than the one leading up to Pam and Tommy.
She had specific goals to increase her ab definition, so her workout regimen consisted of 600 reps of daily sit-ups!
Tips from a Trainer!
If you'd like to add more core work to Lily's Pam and Tommy routine above, try adding 10 minutes of isometric ab exercises on your upper body days: Tuesday and Friday. I'm a firm believer that abs are made in the kitchen, so killing yourself with crunches is unnecessary.
What Is Lily James Famous For?
Born on April 5, 1989, as Lily Chloe Ninette Thomson, English actress Lily James found her breakthrough roles on the BBC with minor parts in Just William and Diary of a Call Girl before starring in Downton Abbey as Lady Rose MacClare.
From there, James took the titular role in the 2015 live-action adaptation of Cinderella, giving a heartfelt performance that cemented her status as a rising star. She's since featured in Baby Driver, Mama Mia! Here We Go Again!, and Little Woods.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 5'7" |
Weight | 121 lbs |
Age | 33 |
Hips | 35 inches |
Waist | 24 inches |
Chest | 34 inches |
Lily James's Exercise and Training Principles
Lily's exercise and training principles focus on keeping workouts fun and consistent even when staying on track is tough. She has stated that she has trouble staying motivated but has learned to enjoy exercising by incorporating variety and music into her routine.
While working with Bevan, she focused on a mix of cardio sessions for calorie burning, muscle definition exercises to get her body toned, and strength training to handle the long filming days without tiring out.
It was a lot of hard work, but James began adopting the lifestyle outside of training sessions. This is the number one thing I tell my clients they must do to see real change.
For example, she did low-intensity activity daily, such as fast incline walks on the treadmill while reading her script and learning lines.
If you're interested in Lily's approach to exercise, her ultimate top tip is to get your workout routine over with first thing in the morning so you don't have to think about it the rest of the day. As a procrastinator myself, I have to agree!
Accomplishments and Awards
As a star on the small screen, silver screen, and stage, Lily James has many accolades for her work.
What Does Lily James' Diet Consist Of?
While preparing for her role as Pamela Anderson, Lily followed a rigorous but balanced diet plan consisting of five to six meals per day.
It involved eating exclusively whole foods and plenty of protein while avoiding sweets, treats, and wine.[2]
Breakfast
Lily started her day with a protein-packed meal of eggs, green veggies, salmon, and a slice of rye bread for a whole-grain boost.[3]
She also drank plenty of water with breakfast to get in the necessary three to four liters daily to stay hydrated.
Lunch
To help her maintain lean muscle mass and avoid calorie-dense meals, Lily's lunch focused on a filling of fish-based protein, vegetables, and a small serving of rice, quinoa, or potatoes in moderation to fuel her throughout the afternoon.
Snacks
When hunger pangs hit in-between meals, James' diet saw her reach for a protein shake, high-fat nuts, or crunchy rice cakes to satisfy her until her next meal.
Tips from a Trainer!
I recommend buying those 100-calorie packs of almonds and keeping a couple in your bag for those times when you start to feel “hangry.” This will help you avoid those donuts in the break room.
Dinner
James' dinner avoided carbs in favor of a lean protein source like chicken or salmon, a salad, and cooked veggies. She often harvested produce from her own garden to supplement her meals.
Night Snack
For her night snack, Lily would reach for a protein shake to help her muscles heal before the next day’s workout.
Food She Avoids
Lily tries not to avoid any food when she's not training for a role with specific diet plans, as she finds it leaves her feeling deprived.
Before the four-month journey to Pamela Anderson's physique, James admitted to enjoying wine and chocolate in the evenings. However, while training, she noticed how much better she felt throughout the day by avoiding unhealthy indulgences.
What To Go For
What To Avoid
What Supplements Does Lily James Take?
Lily James and her trainer Matt Bevan have both discussed the actress's preference for whole foods rather than supplements during her transformation. However, Lily felt that one supplement was necessary – protein shakes.
Drinking a high-quality whey-based protein shake allowed Lily to gain more lean muscle while reducing overall body fat and keeping her full enough to avoid processed food cravings.
Related Article - How Long Do Protein Shakes Last?
Common Questions About Lily James
Lily James' workout routine was spread out over four months prior to her role as Pamela Anderson, and she continued with four sessions a week while shooting the show.
Lily James' personal trainer was Matt Bevan, who trained to sculpt her body to more closely resemble Pamela Anderson.
Lily's body came under scrutiny, and rumors of PhotoShopping flew due to her waist size in the 2015 film Cinderella. James went on the record to say that her waist is naturally tiny-- 24 inches-- and that her corset further exaggerated the effect.
Conclusion
Lily proves that you don't need an expensive gym membership to lose weight, improve your health, and undergo your own transformation.
You might even be surprised at how easy it is to assemble your home gym with inexpensive equipment like resistance bands and Swiss balls.
The most important takeaway from Lily James' workout regime is the importance of combining a diet plan that emphasizes lean proteins with a varied exercise routine you can stick to.
References:
- https://www.medicalnewstoday.com/articles/rest-day
- https://www.bmj.com/content/365/bmj.l1451
- https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/whole-grains/art-20047826
