Fifty Shades Darker trainer reveals how Dakota Johnson and Jamie Dornan got in shape for their steamy sex scenes
THE Fifty Shades of Grey stars are looking incredibly fit and toned in the new Fifty Shades Darker film - and now their trainer has revealed how they did it.
When it comes to being naked on the big screen you have to look good absolutely everywhere.
It’s a daunting and difficult feat, but Dakota Johnson and Jamie Dornan managed to achieve it for the second move of the Fifty Shades of Grey trilogy.
But you can achieve that too, now their trainer Ramona Braganza has told how they did it.
How often did she train Dakota and Jamie?
Ramona said: "I trained them when they arrived in Vancouver for a total of five months.
"It was to film both 50 Shades Darker and 50 Shades Freed, so we did both movies back to back.
"I worked out with Jamie once or twice a week, and with Dakota, I would work out with her four times a week.
"Dakota’s workouts were about 40 minutes, and same for Jamie.
";They worked out separately and at different times in their day whenever their schedule freed up.
"For the most part, Jamie worked out before his filming day, and Dakota would work out more after the end of shooting."
What kind of athletic builds were desired for Anastasia and Christian?
She said: "Christian Grey is a businessman but has a lot of free time, I think.
"Jamie actually trains on his own continuously for all of his stuff, so when he showed up, he was very close to what the producers imagined Christian Grey to be.
"Dakota had been training a month before in New York City with a trainer, and I got some guidance on what she wanted, which was to remain as graceful and long-limbed and lean.
"With Dakota, she’s very lean anyhow. She’s such a graceful, lean looking woman, and I just kind of accented that because that’s really what Anastasia is like.
"She’s a college girl, she’s not a gym rat."
What specific moves and exercises they do?
"Dakota was already was fairly lean, so it’s not like there was weight to lose, " says Ramona.
"She wanted to be more toned, and for toning, you definitely need resistance.
"You also need to just do it the right amount of time and intensity.
"Normally when I get an actress and she has to bulk up for a role, I’ll use my traditional weight program, but with Dakota, I adjusted it to more of the body weight and more of the light weights, not much more than five pounds of weight for the most part.
She wanted to be more toned, and for toning, you definitely need resistance.
Ramona Braganza, celebrity personal trainer
"She did hot yoga on her own twice a week, and my strength training four times a week.
"Towards the end, she did a lot of her own cardio on the treadmill, and she had a ballet coach that came the last month to prep her for her next movie.
"It was more of a dancer type approach that I used. Much of our warm up was stretching, all dance-related.
"Then we would go down onto the floor and do more of the body strength—walking planks and things like that.
";Then we would go on to abs, which was more pilates-based.
"Then we would end up doing legs, which was a lot of the lying down leg stuff.
"Sometimes we would do a circuit that I would put together with a band for back exercises and posture because posture is really important.
"I really just did what I felt was going to help her survive five months of training and keep her looking good."
Training Jamie was slightly different.
Ramona said: "Jamie has his own upper body program.
"I usually find that when my clients look great, and they feel like they’re maintaining it, I don’t come and mess with it.
"I just let them do it. But I often see men not doing legs, and legs are so vital.
"Training Hugh Jackman heavy on legs gave him mass all over, so I know that works.
Training Jamie’s legs was the one thing I was gonna make sure that we did at least once or twice a week
Ramona Braganza, celebrity personal trainer
"Training Jamie’s legs was the one thing I was gonna make sure that we did at least once or twice a week because it made a difference in the long run on how lean he looked.
"The warm up can include everything from jump rope or plyometrics, anything that involves jumping.
"They don’t have a ton of time, so you have to keep it on-track. So, five to ten minutes of warming up. We did heavy squats with a barbell—the goal was to do six sets.
"Squats are what’s going to target the quads and the hamstrings.
"That’s the part of the leg he wanted to work. He has great calves already, so the goal was to increase the mass on the top part of the legs. And then the glutes fire at the same time.
"We also did deadlifts, lunges and step ups. Ideally, what you want to do is progress to single-leg exercises if there’s time permitting.
"It’s just a combination of making sure you attack the legs at least twice a week to see a benefit, and then I would also do abs with him."
Did their diets change?
"I didn’t have to because they seemed to have a good knowledge of it, " Ramona said.
"I suggested a little more protein for Jamie and ways to get more protein intake.
"Dakota had a food delivery service that she was comfortable with.
"They pretty much followed the principles that I speak about in my 3-2-1 nutrition plan.
"It’s just proportions, when to eat, smaller meals and more meals.
"If you’re thinking breakfast, complex carbs like oatmeal and a poached egg are great. I recommend leaner meat and fish, salads, and definitely eating in a way that the food is grilled, not fried.
"Every now and then, you have that glass of wine, but you’re not drinking a bottle of wine every night. You have to just moderate yourself."
What is the 3-2-1 training method?
Ramona said: "It’s the way I train most of my jobs on movies.
"It began when I worked with Jessica Alba. We would have 20 minutes to work out, so we began to intersperse the strength training.
"We would do one or two or three minutes of cardio, and then we would go right to a circuit of three exercises in a row.
"Then we would go back to cardio, back to circuit, back to cardio and finish with core.
"So you end up having, in 20 minutes, a workout for everything.
"It’s also how I define rules to eat healthy. So things like having three meals a day, two snacks and a minimum of 1 litre of water a day.
"It’s also my fitness philosophy. 3-2-1 is like getting ready for a race. It’s getting ready mentally, get set physically and then go forward emotionally.
"It’s the way I attack anything in my life."
What is the "catsuit" tactic?
Ramona uses an item of clothing to encourage the people she trains to work hard.
She said: "The catsuit is your favourite pair of jeans, or it’s your bikini, or it’s my Raiders cheerleading outfit.
"With Dakota and Jamie, it’s having to get naked in front of the camera.
"You want to feel comfortable when you do that. It’s about having enough time ahead of time to get ready for it and making a plan.
"If you’re on a vacation and you’re wearing a bathing suit for ten days straight, I don’t think you’d party as hard.
"Your cheat moments become a lot less.
"Much of it is in your mind and your own control.
"It’s a decision you make on whether you want to just throw in the towel or you want to keep your health and your fitness levels at a certain place for your whole life.
"It becomes a lifestyle change. It’s something that requires discipline and moderation."
What is Ramona's advice?
"Enjoy the journey. We take things too seriously sometimes, whether it’s fitness or a movie role or listening to politics all day," she says.
"We need to just enjoy the journey and experience it all and do the best we can."
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