Lily James in Bathing Suit Feels "Cold Sweat"

Lily James, star of Pam & Tommy, is chilling this weekend in a swimsuit. "My day, listening to" GLU, she said, jamming to "Cold Sweat," the new song from GLU, aka Michael Shuman, aka Mikey Shoes. The actress looked incredible as always, so how does she do it? Read five ways the star got that body below and what experts revealed to CelebWell about her diet and fitness secrets. Read on to see 5 ways Lily James stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Had This Diet Plan

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The 33-year-old told Cosmopolitan UK, "On top of the fitness and the health, we also had a diet plan we had to follow which involved eating between five and six meals a day." Antoine Hamelin, a kinesiologist, a trainer with 20+ years of experience and CEO of First Step Fitness Trainings explains, "Choosing to spread your food consumption over many small meals can help you lose weight faster. Many people find it hard to eat a normal portion size if they consume 3 meals per day only. Thus, by eating frequent meals, they can eat smaller portions, more often. Eating many small meals can help you lose weight also because every time you eat, the body has to expand calories for digestion. This is especially true if you have a lean protein source with each meal -- like chicken or fish. Protein is by far the most costly nutrient to digest -- it takes 6 times more calories than it takes for carbohydrates. It makes it a great asset to lose weight faster and to recuperate from your training sessions as well."

2. High Protein Diet

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James told Cosmo UK as part of her training, she would eat "lots of protein shakes, fish, chicken and no cheating.” Aaron Guyett, CSCS Director of Education with Living Fit explains, "High protein helps you lose weight and stay in shape in three ways. First, it curbs your appetite and cravings, especially for simple carbs like sugar and breads. Second, it provides the nutrients needed to keep lean body mass, which is crucial if you are looking to burn more calories during exercise and at rest. Third, it helps to level out your glucose and insulin. Often we eat too many carbs, which spikes our glucose, and then our insulin spikes, leading to fatigue and hunger for more carbs. Riding this roller coaster is a common thread for most people, but a high protein diet helps reduce the spike in glucose and insulin. We suggest 1 gram of protein per pound of lean body mass, if you know your lean body mass, or you can consume 1.6-1.8 grams of protein per kg of body weight.”

3. Boxing

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The star told Entertainment Weekly, "And I did boxing with a really cool guy in LA, which I love too, being physically strong like I could literally beat someone up." TJ Mentus, an ACE Certified Personal Trainer, Certified USA Weightlifting Level 1 Coach and review board at Garage Gym Reviews explains, "Boxing helps to keep weight off by burning calories at a high rate. The reason that boxing is so effective is that it is an activity that significantly increases the heart rate. While working at higher heart rate zones, the body is using energy more rapidly and, in turn, burning more calories per minute than a lower intensity activity. When done with proper technique, boxing is a full-body workout that trains muscles to be more explosive or generate more power. As the muscles are challenged consistently in boxing workouts, the demand placed on them will force them to grow stronger to generate force more efficiently. For the mind, it helps to calm it by requiring complete focus on the task at hand. It is a sport that requires precision and excellent technique. This forces the mind to be present at the moment and not think about other external things that may be stressing it as they are not necessary in that moment."

4. Cardio

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James did a lot of cardio for months to help get her fit for the role and Mentus states, "Being able to perform cardio or handle cardiovascular stress is a vital function of the body. Cardio trains the heart and lungs to be stronger and operate more efficiently, which is how the body gets in better shape and more fit. Over time, performing cardio consistently will create adaptations such as lowering the resting heart rate and the respiratory rate, which signify being in better shape and physical health. It is great for keeping weight off by increasing the amount of calories burned. The rate of calories burned during cardio versus at rest is significantly higher, so including cardio can help better manage the amount of calories expended versus calories consumed."

5. Changes Up Her Routine

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To prep for Pam & Tommy, James did a variety of intense workouts. "We trained five times a week; running, circuits, weights, working out in the gym, and on the track. It was an insane time. When I first had to lift weights, do squats and run for ten minutes I was knackered and wanted to be sick," she told Cosmo UK. Hamelin says, "Losing weight, gaining muscle and increasing cardiovascular capacity are all adaptations to training. The human body will adapt to any stimulus -- brought about by different training methods -- if the stimulus is intense enough. This is why it is important to increase progressively the amount of weight used for different weightlifting exercises and to increase the pace from time to time when we do cardio for example. While adapting to an increase in stimulus is desirable and is what makes us progress, it can be a double-edged sword. When the body has fully adapted to an exercise or a training routine, the progression stops. Thus, from time to time, you must change your program, your exercises and other variables (like the rest times). To optimize your training, I recommend changing your strength training program every 4-6 weeks. On the other hand, cardio can be changed almost daily, using different methods or activities. For example, you can choose to run one day, and to ride your spinning bike the next. The difference in muscles used in both exercises is enough to add variety and to prevent staleness. Another way to mix it up is to use a moderate intensity for a longer period of time one day -- 45 minutes at an intensity at which you can carry a conversation -- and to use a high intensity the next -- doing short intense intervals for 20 to 25 minutes."

Eyes have been on Lily James’ workout routine since she landed the iconic role of Pamela Anderson in Pam & Tommy. You may be looking for some secret herb or remedy that keeps the weight bay, but really Lily just swears by consistency. The proof that it works is evident in a new Instagram post of her in a bathing suit, captioned "Tuscany." How does she stay so fit? Read on to how Lily James stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Maintains Her Motivation

Staying motivated is crucial for success. With an intense workout plan, it can sometimes be difficult, but she sticks to it. "I think it's probably best to work out in the morning to get it out of the way," Lily said. "My ultimate top tip is to drag yourself, even if you have to roll yourself out of your bed and into a sit-up – it's really not that bad once you start." Lily said she just keeps telling herself “you can do it.” It’s really when you push yourself that the real change happens in your mind and body.

2. She’s Tough and Disciplined

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She really dials in, maintaining a strict diet with herself. "I had to be really strict with myself, I knew if I cheated myself with chocolate and wine then it wouldn't work", Lily said referring to her diet for Fast Girls. "I had to give up everything I love. We couldn't drink, eat chocolate, have sweets or desserts. But you know what, I got well into it... It's amazing to see how much better you feel and to see the change in your body."

3. Cardio is Key

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Sweat sessions really prepared Lily‘s body for her big roles. "I worked with this amazing trainer, Matt Bevan, who worked with Daisy Ridley as well,” Lily explained. ”He worked me so hard and I got really fit." Her trainer used boxing and running for her cardio. "I felt really athletic, which I hadn’t done for a long time and there was great confidence that came from that... I feel less self-conscious on a beach now. It was really wonderful to feel like that, to feel so in my own body."

4. She’s Consistent With Her Workouts

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Lilly really stresses that consistency is key. She explained to Cosmo that preparing for her role in Fast Girls was really intense, teaching her quickly that hard work pays off. "It was very intense – we had about six weeks of training before the film even started," Lily explains. They trained five times a week with regimens including strength training, running, circuit training, and more.

5. She Walks and Bikes Everywhere

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“I also just started cycling again,” Lily explained to Shape. “I cycled everywhere when I moved to London, until my bike got stolen. Then I started taking Ubers. Recently, I got my bike back, and that’s been such a gift. It’s my bit of freedom to ride without having any direction stuck in my mind. It helps me stop overthinking and just connect myself to the present.” She informed British Vogue that walking does wonders for her, too.

Lily James has become a household name, dazzling audiences with her performances in blockbuster hits like Disney’s live-action Cinderella and the Hulu miniseries Pam & Tommy, where she portrayed Pamela Anderson with incredible finesse. Whether she’s singing her heart out in Mamma Mia 2: Here We Go Again or taking on more intense roles in films like The Iron Claw, James always leaves a lasting impression. Recently, she gave fans a glimpse of her downtime by sharing a cozy selfie in a black baseball cap on her Instagram story. But beyond the glitz and glamour, James is dedicated to staying fit and radiant. Here’s a look at how she maintains her health and wellness, both on and off the screen.

1. She Worked With A Trainer

James shared how she got in shape for Pam & Tommy with Entertainment Weekly. She says that she worked with a personal trainer. "I worked with this amazing trainer, Matt Bevan, who worked with Daisy Ridley as well. He worked me so hard and I got really fit. I lost a tonne of weight. I've put it all back on again though, unfortunately. But I felt really athletic, which I hadn't done for a long time and there was great confidence that came from that. I feel less self-conscious on a beach now. It was really wonderful to feel like that, to feel so in my own body. It was really tough though, but it was rewarding."

2. She Boxes

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James also tells Entertainment Weekly that she likes to box to keep herself in shape. “I did boxing with a really cool guy in LA, which I love too, being physically strong like I could literally beat someone up.” Boxing has a lot of health benefits. “Boxing combines punching drills and conditioning exercises that can improve your heart health, strength, endurance, balance and coordination,” Physical therapist James Edwards, DPT, said to The Cleveland Clinic. “It can also reduce stress, anxiety and depression and improve your confidence and overall well-being.”

3. She Works Out In The Morning

James shared some of her workout tips with Cosmopolitan. She says that she makes sure to work out in the mornings. "I think it's probably best to work out in the morning to get it out of the way. My ultimate top tip is to drag yourself, even if you have to roll yourself out of your bed and into a sit-up – it's really not that bad once you start. Just be like 'you can do it' and when you get to the point of breaking, that's when you get fitter. You have to keep a positive mind, you need to push through the pain."

4. She Does Sit-Ups

James tells Cosmopolitan that she likes to do sit-ups to stay in shape. She says that she did them while on the set of Fast Girls. "I got really obsessed with sit-ups! Whenever the Director shouted 'cut!' I was there on the floor pounding them out", she recalled. "We had to do like 600 different types of sit-ups a day so my stomach changed the most, you just end up looking healthier and stronger."

5. She Takes Care Of Her Skin

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James has amazing skin, and she makes sure to take care of it. She shared her tips with Allure. "I always cleanse, tone, and moisturize — no matter how late it is or how much I've had to drink. It's really good, particularly in England, to wash with cold water [because] my skin is quite dry. I use this amazing Dr. Barbara Sturm Hyaluronic Serum to keep the liquid in my skin."

Lily James is an extremely successful actress. She rose to prominence in 2015, when she appeared in Disney’s live-action version of Cinderella. She then appeared in Mamma Mia: Here We Go Again in 2018. James’ most notable role was as Pamela Anderson in Hulu’s Pam & Tommy. James recently enjoyed a beach day, and shared some photos on Instagram. In them, she swam in the ocean in a pale yellow swimsuit. She captioned the post, “Summer lovin’.” How does she stay so fit? Read on to see 5 ways Lily James stays in shape and the photos that prove they work.

1. She Learned New Exercises

To prep for her role in Pam & Tommy, James enlisted trainer, Matt Bevan, to get in shape. He shared her fitness secrets with Harper’s Bazaar. “The first phase of training was based around getting Lily comfortable with key exercises; these helped her to move more efficiently, and meant I knew she was using the correct muscles and had good technique so she would remain injury-free,” Bevan explains. “The exercises were all pretty new to Lily. She had trained a little in the past, and her background in dance meant she was very well coordinated which made training online a lot easier. I would show her an exercise and she would nail it straight away, which I can tell you is not always the case.”

2. She Works Out At Home

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Bevan tells Harper’s Bazaar that he had James make a home-gym, so she could continue her workouts. “We slowly amassed a little gym in Lily’s living room and then took that to where she stayed in LA. Long bands, handle bands, mini bands, a couple of pairs of dumbbells, three kettlebells, a Swiss ball and some sliders.”

3. She Takes Care Of Her Skin

James has amazing skin, and she makes sure to take care of it. She shared some of her tips in an interview with Harper’s Bazaar. “I cleanse, tone, moisturise every day and night,” she says. “And I love, love long baths – with as much bath salts and bubbles and oils as possible.”

4. She Boxes

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James shared some more of her workouts with Marie Claire. “I did boxing with a really cool guy in LA, which I love too, being physically strong like I could literally beat someone up.” Health Plus Magazine reports that boxing has a lot of benefits. “When you consider the amount of focus required to succeed in boxing, even in boxing training, the fact that it can literally make your brain stronger shouldn’t be surprising. But what’s even deeper than its mental benefits is the aforementioned spiritual engagement and personal enhancement that result from boxing training, both of which can begin before you even throw a punch.”

5. She Runs

James tells Marie Claire that Bevan told her to do a lot of running, usually while she would practice her lines for Pam & Tommy. "He would make me do all my work and reading my script on a running machine.” Valley Oaks Health states, “The positive impacts of a run extend beyond the finish line and into bedtime. Studies show that aerobic exercise such as running can significantly improve the quality of sleep, even for those suffering from insomnia. Running has also been linked to a reduction in daytime drowsiness, meaning you’ll have more energy for your day and less fatigue to fight through.”

Rose Ayling-Ellis, the EastEnders star and winner of 2021’s Strictly Come Dancing (not to mention its first deaf contestant), knows how to relax. She and a group of TV personality pals— Sara Davies, John Whaite, Rhys Stephenson, Maisie Smith and Tilly Ramsay—visited the luxury Skuna Boats at West India Quay dock in London, and documented their time on Instagram—”on the hot tub boat,” as they captioned one image. How does she stay so together? Read on to see 5 ways Rose Ayling-Ellis stays in shape and the photos that prove they work—and to get beach-ready yourself, don't miss these essential 30 Best-Ever Celebrity Bathing Suit Photos!

1. She Hits the Spa

Rose Ayling-Ellis/Instagram

The spa boat is not the first time Ayling-Ellis has been pampered. "Just what I needed," she captioned another post after winning Strictly, at a spa. Consider getting a massage yourself. “​​Massage is generally considered part of integrative medicine,” says the Mayo Clinic. “Medical centers are offering it more and more as a treatment along with standard treatment. It may be used for a wide range of medical conditions.

Studies of massage benefits have found massage can:

• Help reduce stress
• Lessen pain and muscle tension
• Increase relaxation
• Improve immune function.”

2. She Has Weight Trained, Sort Of

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In order to stay in shape for Strictly, Ayling-Ellis had to exercise. "Pre-show warm-up is very important," wrote one of the show’s producers, sharing an image of her dance partner, Giovanni Pernice, holding her up high. "Even our weights are glamorous," he joked. "I'm just a human weight,” Ayling-Ellis added, when reporting the image.

3. Her Dancing Was Cardio

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“It’s a lot of jumping off the ground, I’m going to be so out of breath!” she told the Guardian about Strictly. High intensity workouts like that are great for you. Rapid-fire workouts supercharge your body in countless ways. Unlike doing “steady-state” cardio, in which you head out for a leisurely jog or casually climb a Stairmaster, high-intense workouts ignite your body’s stress response. Everything from your blood pressure to your heart rate spikes. Your immune system and central nervous system kick into high gear. You start inhaling more and more oxygen to spread to your cells. Blood starts flowing to your muscles and your body instantly start burning up all of that glucose in your blood—meaning you’ll stave off weight-gain and bring your endocrine system back into the balance. Physically speaking, it’s the closest thing you can do to running into a phone booth and emerging afterwards with a cape and giant “S” on your chest.

4. She May Have Been Able to Feel the Music

“How is it possible that a person who is deaf can dance to music they can’t actually hear? To learn how to dance, the brain views the actions of others moving to music and combines this with careful counting,” write researchers Helen E. Nuttall and Kate Slade about Ayling-Ellis. “Many people without hearing loss also do this when learning a dance – the steps are taught to beats or counts, which are then practised before being put to music. For someone with hearing loss, while the appreciation of the music differs, the learning through observation and counting is similar. In addition, the tactile information provided through music is very helpful for people with hearing loss. Instead of listening to music, a person who is deaf may feel the music, literally sensing the vibrations through their body.”

5. The Pandemic Has Been Hard

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Ayling-Ellis is used to reading lips. Now: "Everyone is wearing masks, everyone is social distanced. So, before people wouldn't wear their masks and they would come up close to me so I can see their face and lip read. But now everyone is wearing masks and staying well away, so I can't understand everyone. So it's quite hard.” During filming of Strictly, “luckily everyone here is very, very nice, and they adapt to what I need. I have an interpreter with me at all times, so they translate anything. But sometimes when she's not there, the cast take their masks off and keep their distance from me….And now they're picking up signing and learning some bits. They're becoming a bit more dextrous, more expression. And that's really, really helped a lot. Everyone is really nice and opened minded and trying their hardest. It helps a lot.”