I Trained With The Coach Behind Marvel Star Tessa Thompson’s Incredible Physique — And He Says HIIT Workouts And Cutting Carbs Are Pointless If You Want To Get Your Dream Body By Summer
A 45-minute workout routine three times a week is all you need to sculpt your “dream body” by summer — and you don’t have to cut carbs.
So says one of the best personal trainers in the country: Nigel Morgan Body Clinic Sydney — the man responsible for preparing Marvel star Tessa Thompson for Thor: Love and Thunder.
He says high-intensity circuit-base training — a popular form of exercise in the fitness community — is basically pointless in terms of gaining muscle and looking slim.
I joined Nigel for a one-on-one training session at SOMA in Sydney’s CBD where he shared his training philosophy, as well as details of the 12-week fitness program Tessa followed and the common mistakes he sees in the gym.
His best advice to women looking to tone up is not to be afraid to lift weights. While some women avoid this for fear of looking “masculine” or “bulky,” he said it’s actually crucial when it comes to weight loss.
During our session at SOMA I completed the training that Tessa, who plays Valkyrie in the Marvel movies, went through to get in shape for her role in Thor: Love and Thunder.
Before entering the gym, I doubted my ability to train like a celebrity since I was a 27 year old office worker who hates cardio.
Body Clinic Sydney’s Nigel Morgan (right) trained actress Tessa Thompson for the 2021 movie Thor: Love and Thunder. Nigel told FEMAIL’s Carina Stathis (left) that it’s best to forgo group workouts and focus on lifting weights if you want to get slim for the summer
Tessa’s 12-week plan included five days of circuit resistance training a week, and cardio was kept to a minimum, as the goal was to build muscle while still looking toned
My workout with Nigel consisted of four rounds of four exercises. To my surprise, the session focused mostly on weights, form, and controlled reps (back extension pictured)
To my surprise, the training focused mainly on weights, form and controlled reps – my strong point.
Prior to the session, Nigel emphasized the importance of a warm-up and started with 30 hip thrusts, followed by crab walks, abs and a one-minute plank.
After that I started shaking a bit and my core burned, which Nigel says is a “good sign” that the muscles are activated.
The workout consisted of four different exercises: split squats, alternating arm rows, back extension, and LAT pulldowns for four rounds of 12 to 15 reps each.
“At the beginning of each workout, adjust yourself and train close to failure, but not fail every set. You have to work hard, but if you fail every set, you burn out quickly,” he said.
‘A good starting point for a beginner is to train full body three times a week. Aim for 15-20 sets per workout with reps between 8-15. Focus on muscles you want to develop.’
Nigel guided me through the workout, making sure to maintain technique with each steady repetition.
He also said it’s unrealistic to expect the body to build muscle after just one workout.
‘Individual training doesn’t mean as much as people think. The key to building lean muscle is how much you can accumulate over time,” he said.
Tessa’s 12-week plan included five days of circuit resistance training a week, and cardio was kept to a minimum, as the goal was to build muscle while still looking lean.
“We kept the cardio intensity low, to make sure fat was the primary source of fuel. This also minimizes physiological stress, which can have negative side effects on your hormones and metabolism,” said Nigel.
“When it came to nutrition, we stuck to protein-rich, nutritious whole foods, avoiding all processed foods.”
The perfect plank: To perform this move correctly, lie on your stomach with your arms at a 90-degree angle and your toes on the floor (as above). Then bend your chest up and slowly lift each knee off the floor. Your shoulders should be locked and the back should be straight. Hold for at least a minute
Bulgarian split squats: Place left foot directly under hip and place other foot on a bench. Use something to hold onto for balance. Lower the left knee all the way down. Your knee should not move forward. Complete for 12-15 reps on each leg
While I’m comfortable walking around the weights section of the gym with or without a trainer, this isn’t the case for all women.
“People are terrified of lifting weights because they don’t want to look bulky — but it’s so hard to build muscle (without it),” Nigel said.
“Excessive cardio, super low calories and avoiding carbohydrates will disrupt your metabolism and hormones, leading to muscle loss and most likely weight gain.
“So what happens is people get trapped in this calorie prison where they can’t lose weight, even though they eat so little.”
He added that it’s important to focus on four key things when it comes to fat loss.
“To look toned, you want to make sure your body fat percentage is low, but you don’t want to lose muscle. The biggest mistake people make when they’re losing weight is thinking about the number on a scale, not body fat,” he said.
“You need to be in a calorie deficit, do resistance training to boost muscle mass, eat protein and good quality foods, and be NEAT.”
The term ‘NEAT’ (Non-Exercise Activity Thermogenesis) is the energy required for daily activities, such as sleeping, going to work, eating, etc.
In addition, he said, exercisers tend to focus first on the weight they’re comfortable with rather than the technique.
“You have to focus first on whether you’re doing the exercise correctly, and then ask yourself if the right muscle is being engaged,” he said.
“The third step is to add the weight – but most people in the gym do this in reverse.”