Margot Robbie’s personal trainer reveals how he got Barbie in shape

1. Don’t kill yourself with intense workouts

While high-intensity or HIIT workouts may be all the rage right now, David shared Healthy that the “quick, instant, kill yourself type of workouts” aren’t always the answer.

“It’s all about creating longevity and a pain-free, happy life rather than just a quick fix,” he told the publication.

Instead, David’s Hollywood Body Plan — which he has turned into a recent book — teaches clients to enjoy exercise rather than dread it.

David encourages “mindful training” – such as leg lifts, the “cat” stretch (bending the back on all fours, then lowering the back down), and crunches.

“It’s about building yourself from the inside out,” he said. “I’ve focused more on what you can do than what you can’t,” he previously told Daily Mail Australia.

2. Take ego out of your workouts

The second thing David said is the key to a Hollywood body is getting your ego out of your workouts.

“If you want to improve your fitness, which many of us are, we have to learn and regain some elemental strength that we’ve lost over the years or even decades, after not moving in the way our bodies are designed,” David told Healthista.

His plan aims to close the gap between how you move now and how you should move.

David recommends that you do both bodyweight exercises, Pilates, and more intense workouts, but don’t go too hard too soon.

This is a forever plan, not just a quick fix.

3. Intermittent fasting is the easiest way to control your diet

The Melbourne-born PT is a big fan of intermittent fasting – which he says he’s been following for years with great results.

“The reason I’ve always been a big proponent of intermittent fasting is because it’s not one of those exclusion diets where you can’t eat, that’s bad for you, you shouldn’t eat that.”

Instead, he likes it because you can allow yourself a little bit of everything in moderation.

In an earlier conversation with Daily Mail Australia, David said he’s doing everything he can to find the eating plan that works for you – but he’s a fan of the 16:8 approach – eating just eight hours and fasting for 16 hours a day.

“Give your body some rest,” he said. “Often eating is a habit we do to pass the time. We don’t actually need to eat every few hours. It helps to reset things a bit.’

David endorses eight food rules (described below), including eating the rainbow, cutting back on sugary and processed foods, and eating more slowly.

“It’s a great place to stay away from all things bread,” he said.

‘I’m not talking about a good bread with seeds, but more processed cafe food.

4. Learn how to take care of yourself

You might think you know yourself and your body, but in reality many of us neglect one of the three core aspects of overall wellness.

“Fitness, nutrition and self-care should not be segmented and all aspects should be equally important and seen as a whole – we need all three for a healthy lifestyle,” David told Healthista.

Be sure to pay attention to all three, especially when one suffers more than the other.

5. Focus on your core and glutes

While your whole body is clearly the main focus of a workout, according to David, the core and glutes are by far the most important parts.

David said he likes Reformer Pilates for the way it tackles core strength and glute activation, and Margot Robbie is also a huge fan.

Incorporate some Pilates into your weekly workout routine and your body will soon see the difference.

6. Save only 21 minutes

You might think that to get a Hollywood body, you have to toil away for hours at the gym.

But David said 21 minutes is all you need to get tightened and toned.

“It only takes 21 minutes a day to do the exercises, but it will get you back on track physically,” he told Daily Mail Australia.

Everyone has 21 minutes to spare – whether they’re watching TV or heading home from work.

The most important thing is to be consistent.

7. Realistically manage what you can take on board

David’s seventh tip is to be realistic about what you can take with you.

He said he’s seen so many people give up because they take on “too much too soon” and that leads to injuries.

Set goals, but make them achievable – and reward yourself (not with food) every time you meet them.

8. The day is not a write off after one mistake

In the same vein, if you fall off the wagon and end up eating ice cream, it doesn’t mean you have to write all day off.

Making a mistake isn’t the end of the world as long as that little mistake doesn’t land you in McDonalds. The day is not over with one mistake,” he told Healthista.

Just reset – and go back to the way you were.

9. Aesthetics are a bonus

It’s obviously a bonus to look great, but the Hollywood PT said his plan is as much about feeling good as it is about looking a million bucks.

“My last chapter in the book – The Forever Fix – will teach you things you can do for yourself, to help yourself,” he told FEMAIL.

For example, if you have pain in your chest and shoulders, you can remedy this yourself.

You can also take care of your hips with a foam roller sequence or help a struggling back.

This, David said, is what will benefit you in the long run.