The secrets to getting in shape, from the men who train the Hollywood stars.

Apparently, the hardest part of getting fit is getting started. Anyone who believes that clearly isn’t the kind of man who has a long-standing love affair with Japanese whisky, or one who is easily lured by the office vending machine. We’re sure you’ve signed up for bulk classes and joined several gyms, but how long does it take before the distractions come knocking and you’re sitting on the sofa waiting for Uber Eats? Those of us lacking the determination of Mr Michael B Jordan in Creed need more than an initial push – we need to find a way to stick at it, repeatedly, forever. As we are fast-approaching the most gluttonous time of year, we spoke to three of the world’s best fitness trainers and asked them for their advice…

Australian personal trainer Mr Higgins is the co-founder of Ten Pilates, founder of the BodySpace fitness centre at the Corinthia Hotel London and author of The Hollywood Body Plan (published 10 January 2019). He spends much of his time on film sets, helping the likes of Mr Samuel L Jackson and Mr Colin Firth get in shape with his Body Dynamix method – a prescription of exercises, nutrition and trigger point release techniques.

Mr Higgins suggests a daily routine of stretches, beginning with simple movements like cat stretches, hip flexor stretches and child’s pose. You should learn to walk correctly (gripping the floor with your toes, knees slightly rotated out, glutes and abs engaged and your shoulders back) and to sit properly (feet shoulder width apart, shoulders back and down, chin tucked in).

“A plan gives you a blueprint you can easily adhere to,” says Mr Higgins. His Hollywood Body Plan involves a 21-day “body reset” of exercise, intermittent fasting and healthy eating, followed by 13 weeks of working out five times a week. “Think ahead practically: put your routine in your diary, make it a meeting, prioritise it,” he says. “And make sure you plan your nutrition – you don’t want to come home from work and find only frozen pizza.”

Mr Higgins encourages his clients to write down their commitments and show it to their friends and family. He also suggests keeping a note on the fridge bullet pointing your goals to remind yourself of your fitness mission.

Mr Alexander Skarsgård’s ripped body in The Legend Of Tarzan? Mr James McAvoy’s guns for next year’s Glass? That’s all down to Swedish fitness coach Mr Magnus Lygdbäck. He works with clients all over the world, using his Magnus Method, an approach inspired by elite athlete training principles and designed to boost your metabolism and build health and muscle mass.

“Find an activity you like, one that you know you need and something you’d like to get better at,” says Mr Lygdbäck. “Do a combination of those at least three times a week but no more than six times a week. Five days a week is optimal. I keep the same philosophy all year round regardless of training.” During Mr James McAvoy’s preparation for his role in Glass, Lygdbäck’s approach was simple but intense: “We did a little bit of Hiit training and a lot of weight lifting, five to six days a week,” says Mr Lygdbäck.

“Eat five times a day,” advises Mr Lygdbäck. He follows a 17/20 rule: over the course of four days (20 meals), he relaxes his healthy eating for three meals only (we’re talking a glass of wine or some pasta, not a Big Mac). In general, “stay away from sugar, fast carbs and processed food”. He uses Mr McAvoy’s training diet as an example of good nutrition: “He was on five meals a day – a mix of protein from lean beef, fish, chicken; carbs from sweet potato, quinoa and brown rice; and fat from avocado and coconut.”

“We are a product of the five people we spend the most time with,” says Mr Lygdbäck. “Are the people around you inspiring, supporting, driven and loving? Are they giving you what you want and need? If not, you might need to make some changes. I don’t have a fitness inspiration, instead I find inspiration in any people who are positive, driven and following their dreams. The five people closest to me are doing exactly that.”

Mr Macaskill is the co-owner of London’s Barry’s Bootcamp, where clients are put through intensive classes combining weight training, cardio and intervals. They now have four studios in London, and their celebrity clients include Mr David Beckham, Mr Harry Styles and Mr Guy Ritchie.

“Stop procrastinating,” says Mr Macaskill. “Just start and it will lead to the bigger lifestyle changes of eating better, prioritising sleep and drinking less booze.” Goals can be another barrier. He cites his client Andy, who contacted Mr Macaskill for help with losing weight. “He turned up the next day for my 9.30am class. We didn’t spend hours talking about goals, hopes and dreams – we did that later – instead day one was about building momentum.” Did it work? “Within a year, he was running as fast as the treadmill will go for a minute. He changed not only the way he looked but how he moved.”

“Surround yourself with the right people,” says Mr Macaskill. “This is the most important thing. I’ve lost count of clients who have told me about their friends trying to talk them out of their healthy lifestyle. When you start to make your own positive changes, you’re effectively holding up a mirror to your mates. It’s uncomfortable, and they can unconsciously react by trying to lead you astray. A good community around you can act like a compass, and give you reassurance that the path you’re on is the right one.”

“I don’t care how motivated you are, if you don’t have fun when you’re working out you’re never going to persevere when the going gets tough – there are too many excuses out there,” says Mr Macaskill. “Getting fit, and then staying fit, is a journey you have to commit to. If you enjoy what you’re doing, you actually look forward to training. And suddenly it doesn’t seem so hard after all.”

The Hollywood Body Plan (Headline) by Mr David Higgins is out 10 January