Alicia Vikander Workout and Diet
Comedian, Martial Artist, and Commentator
Alicia Vikander is from Sweden. Her parents divorced when she was a baby and she was raised mostly by her single mom who was also an actress. Vikander began acting at age 7 and training to become a ballerina at age 9 but injuries ended her dancing aspirations. After appearing in several short films and tv shows, she earned praise for her debut as the lead in the 2010 Swedish film Pure and international attention for her role in Anna Karenina. She has won many awards for her acting, including an Oscar and a SAG. Vikander was nominated for a BAFTA for The Danish Girl, and she recently starred in the remake of Tomb Raider. In 2016, Forbes magazine named her in their 30 Under 30 list. Vikander married actor Michael Fassbender in 2017 and they live in Portugal. She does not engage much on social media. Vikander is 5 feet, 5 inches tall and weighs about 115 lbs.
Alicia Vikander’s Diet
Vikander was already slim and toned, but she packed on 12 lbs. of muscle for the very physical role of Lara Croft in Tomb Raider. She did it by following a strict diet that involved counting macros and eating lots of lean protein and vegetables. Under a trainer’s supervision, she ate 3 meals and 2 snacks each day. Each meal consisted of 40 g protein, 40 g quality carbs and 30 g fats. Two months before filming began, Vikander went to a low-carb, high-fat diet, aka the ketogenic diet. She ate a lot of fish and seafood, as well as avocado, coconut and MCT oil to provide healthy fats, along with plenty of water.
- Low Carbs 10% 10%
- Medium Protein 30% 30%
- High Fat 70% 70%
Vikander’s trainer is Sweden’s own celebrity, Magnus Lygdback. He was in charge of her diet and exercise program for Tomb Raider. His plan involved hitting specific macro counts to boost her metabolism and grow muscle.
The Power of Protein
During her growth phase, Vikander ate a significant amount of protein at each meal. Her snacks were things like chicken skewers, sushi and grilled octopus.
Eating Fat Burns Fat
It’s one of the paradoxes of the ketogenic diet that eating a diet that is high in fat forces the body to burn fat. A high-fat, low-carb diet lets those muscles show through.
Vikander showed superhuman will power when it came to food. Even though it lasted more than 6 months, she never complained.
What to Eat
What to Avoid
Vikaner’s Trainer on Vegetables
‘Be careful with overeating too many vegetables because you don’t want to go above 25 grams of carbs a day.’
Vikander’s Trainer on How They Chose the Ketogenic Diet
‘Since we were traveling so much over the holidays, we decided the keto diet would be best because it’s easier to control the macros.’
Vikander’s Trainer on the Ketogenic Diet
‘It’s always tricky the first couple of days but her willpower is just unbelievable.’
Vikander’s Trainer on Her Commitment to the Special Diet
‘She didn’t complain, even though I could see she was struggling a little bit.’
Alicia Vikander’s Workout Routine
An Athlete’s Ethos
To prep for her role as Lara Croft, Vikander’s trainer Magnus Lygdback put her on the Magnus Method, which meant working out as if she were a professional athlete.
Rise & Burn
Vikander would get up at 4 am to fit her workouts into her busy schedule.
Embrace the Challenge
Vikander says she loved the physicality of the role as Lara Croft and just like she showed commitment to the diet, she never slacked off on the exercise portion of her training either.
Vikander worked out an hour a day for 7 months leading up to filming Tomb Raider.
Strong & Sexy
Vikander’s workouts were designed to build strength throughout her entire body, meaning lots of variation to challenge all the muscles
Vikander did a classic split routine, devoting a day to specific body parts and muscle groups to sculpt them, then allowing them to rest and recover during the rest of the week.
An Alicia Vikander Routine
You may take a 1-2 minute rest between sets.
Deadlift: 12 reps x 4 sets
Hack squat: 14 reps x 4 sets
Leg extensions: 12 reps x 4 sets
Kettlebell lateral lunge: 7/side x 4 sets
Box jumps: 10 x 3 sets
Benchpress: 12 reps x 4 sets
Machine chest fly: 14 reps x 4 sets
Push-ups: 14 reps x 4 sets
Plated front raise: 12 reps x 4 sets
Lateral raise: 14 reps x 4 sets
Negative wide-grip pull-ups: 12 reps x 4 sets
Incline bar/rings/TRX rows: 14 reps x 4 sets
Seated rows: 12 reps x 4 sets
T-Bar row: 14 reps x 4 sets
Front dumbbell raise: 12 reps x 4 sets
Benchpress (standard grip): 12 reps x 4 sets
Weighted bench dip: 14 reps x 4 sets
EZ-Bar biceps curl matrix (partial reps): 7-7-7 reps x 2 sets
Triceps push down: 14 reps x 4 sets
Dumbbell hammer curl: 12 reps x 4 sets
Hanging toes-to-bar leg raises: 12 reps x 4 sets
Medicine ball raise crunches: 14 reps x 4 sets
Stability ball pikes: 12 reps x 4 sets
Turkish get-ups: 7/side x 4 sets
Isometric kettlebell plank: 30 sec x 2 sets
Vikander on The Intense Training
‘It’s a lot of fun trying to get into Lara’s head, and the challenge of getting to grips with such a physical role is an element…that I find an absolute thrill.’
Vikander on Hard Work
‘I push myself hard. I don’t like pain, exactly, but as a ballerina, I lived in constant pain.’
Vikander on Body Shaming
‘We all body-shame and compare bodies, and that needs to go out of the window.’
Vikander on Her Least Favorite Body Part
‘I don’t have the best feet.’
Vikander’s Trainer on Her Level of Commitment
‘Alicia had an incredible work ethic, which comes from her past as a ballerina.’
Vikander on his Approach to Training
‘I have a philosophy that embraces the ethos of an athlete.’
Vikander’s Trainer on Intensity
‘What doesn’t happen in the first hour will not happen in the second.’
Alicia Vikander’s Supplements
To get in shape for Tomb Raider, Vikander followed the keto diet. One of her staples was medium-chain triglycerides or MCT oil. MCT oil helps tame cravings and keep you in ketosis.
Vikander also supplemented with coconut oil, which is a natural source of MCTs. Other healthy fats include avocados, olives and nuts, and, so long as you watch the carbs, they will all work to maintain ketosis.
Because of the high fat content, digestive enzymes are another good idea when trying keto.
Alicia Vikander’s Lifestyle
End of an Era
Vikander had her first surgery at 15 and her aspirations to become a ballerina ended with repeated injuries. But she says she still loves dancing, be it ballet or boogie.
Best of Both Worlds
Vikander is the only child of her mother, but she has 5 half-sibs on her father’s side. She said it was great to be the center of attention with her mom, but she also loved the wild ’n’ wacky household with lots of kids.
Dream Come True
Vikander says her acting career is just the type of work she wanted because it allows her to explore feelings she would otherwise avoid. Also, she likes getting to learn new skills.
Hand Over the Hand Cream
Vikander suffers from dry skin. Her favorite ointment is a Swedish kind called Hudsalva that is used by the Swedish military.
Swedish minimalism isn’t just for furniture design. Vikander says her daily makeup routine involves only moisturizer and an eyebrow pencil.
Keep Your Distance
Vikander loves to give interviews about her work, but as far as her personal life goes, she’d rather keep that private. She also says she prefers not to know much about the private lives of her favorite actors, who are Meryl Streep and Helena Bonham Carter.
Vikander on the Ballerina Life
‘We had a locker where if someone had been to the doctor and gotten painkillers, we divided them among us. In a sense, we were all addicted.’
Vikander on Why She Likes Acting
‘I love to see how far you’re able to go, both in skills but also emotionally how far I can push myself.’
Vikander’s Advice to Girls
‘Stop criticizing yourselves and stop comparing yourself to other people.’
Vikander on her Favorite Skin Cream, Hudsalva
‘I think it’s made to be used for anything. You can even cook with it.’
Vikander on Crossword Puzzles
‘I love crosswords!…When I was growing up, me and my girlfriends would collect them and see who finished them first.’
Vikander on Travel
‘Something I’ve realized as I’ve been traveling is that it’s more about the actual people than the actual place.’
Charlotte Tilbury Magic Cream moisturizer