Everything we know about Sandra Bullock’s Diet and Exercise Routine.

Sandra Bullock's Diet and Exercise Routine

If you've seen "The Lost City," or even just the trailer, you already know Sandra Bullock is stunning. Something about the way she sprints across the screen at 57, in an undeniably athletic manner, all while wearing purple sequins, is simply inspiring.

From "Miss Congeniality" to "The Proposal" to "The Blind Side," Bullock always appears polished and in perfect shape. We even got a sense of her physicality in "Ocean's Eight," when she played a heist ringleader. But her latest blockbuster, which Bullock claims is her last for a while, appears to have demanded a new level of fitness.


Along with heartthrob Channing Tatum, Bullock went to great lengths to prepare for her role as an author-turned-adventurer. Her washboard abs drew a lot of attention during the film's press tour. How did she stay in such good shape? We did a deep dive into Sandra’s diet and fitness routine, and this is everything we know about how she keeps herself in such great shape. 

1. She practices portion control. 

At 57, Sandra Bullock needs to do more than just exercise to stay in shape. She also needs to eat well. Bullock follows a balanced Meal Plan that is optimized for fat loss and weight management by ensuring her portion sizes keep her feeling full and satisfied but that also ensure that she is not overeating at every meal. She admits to being very careful with portion control at mealtimes and makes every effort not to overeat, even when it's tempting. Sandra says she tries to keep her metabolism active by eating smaller portions of her healthy meals, and she continues to graze on fruits and nuts when cravings strike.
The actress eats throughout the day to keep her metabolism running smoothly.


Bottom line. Most of us overeat calories at almost every meal. This doesn’t have to be a lot of calories - overeating a few times per day can add up quickly and result in compounding weight gain. By following a Meal Plan that balances out her portion sizes, Bullock eats enough food to satisfy her and support her energy requirements and protecting herself from the type of creeping weight gain that comes from consistently overeating. 

2. She uses a cheat day to keep herself in check.

Of course, not every day is filled with healthy eating and dedicated workout routines. Sandra Bullock may be a celebrity, but she's just as 'human' as the rest of us, and she admits to occasionally falling off the waggon and accepting it as a normal part of life. She maintains a healthy balance in her life by devoting one day a week to eating her favourite foods. She usually gives herself more leeway with food on Friday night and into Saturday night. Bullock devotes these splurges to her favourite foods. "I love sweets, like pastry, raw cookie dough, or a nice bowl of Lucky Charms with milk that I eat in bed while watching SNL; that's heaven right there," she says. "I start Friday night and finish Saturday night," she told InStyle. This allows her to eat whatever she wants for 24 hours, including "dark chocolate with bacon in it."


Bottom line. Sandra understands that by following her Meal Plan 80% of the time, it allows for her to open up cheat day space for her to continue to enjoy her favourite foods and treats. Being consistent 80% of the time means that she doesn’t expect or desire perfection from her fitness and diet routine. 

3. She exercises as much as she can.

Bullock’s first step in staying fit is her awareness and mindset that it takes time, effort, and dedication. Sandra Bullock has worked hard to prioritise her fitness routine, devoting time to it five or six times a week. Even when her filming schedule is hectic, Bullock fits in her workout by doing it before she arrives on set. Several times during the Bird Box shoot, she arrived on-set still dressed in her workout gear, in an effort to fit it all in. "If I can work out every day, I will," she said.

Sandra weight trains on a regular basis. In a workout format almost identical to our Beginner Bootcamp workout series, her routine alternates between 10-15 minute intervals of HIIT and strength-training moves that target the full body, including focusing on a strong, tight core. 


Bottom line. It’s not a coincidence that Bullock’s workout design incorporates the two most scientifically proven forms of exercise for fat loss, weight management and general athletic conditioning. Sandra does not waste her time with steady-state cardio, because she understands that not all exercise is created equal. To keep herself in tip top shape, she only does workouts that best support her fitness goals. This type of training is not just for the rich and famous, but it can be extremely difficult to find a program that brings this format together at a level of intensity that is accessible to people just starting out. Thats why we created the Beginner Bootcamp - it delivers a fresh daily workout that brings Bullocks’s HIIT and strength training together in a daily full body routine that takes just 10-15 minutes per day. If you are sceptical about wether 10-15 minutes per day is enough, here is an article outlining why 10-15 minutes per day of this training style is enough to get you in the best shape of your life. 

4. She adores green tea.


At the end of the day, it is sometimes the simplest habits that can solidify a diet and exercise routine. For Bullock, it all comes back to green tea. She "adores" the drink, referring to it as her preferred beverage over coffee. Green tea has been touted with having a number of positive health benefits, as well as helping to reduce stubborn belly fat. Sandra is also a big fan of healthy smoothies - sometimes substituting in a smoothie when she needs a filling snack.

Bottom line. Most of us have our favourite go-to drinks during the day, and if you are drinking pop, soda, coffees with cream and flavour shots, sports drinks etc, you are likely consuming hundreds of empty calories (not to mention the sugar count) that are going straight to your waist line and making you fatter. Sandra’s Plan contains numerous healthy drink options, of which green tea is her go-to favourite. Moving to healthier, low-calorie drinks can lead to fast weight loss, especially if you are someone who always has a canned drink on the go. 

5. She has her own Wellness philosophy. 

The star has a balanced outlook on life, once saying, "I never did anything according to what anyone else wanted." That's why I believe I'm content. I give everything my all, even my dumbest mistakes. I know when I'm about to mess up, I'm going to go all out." She also believes in spontaneity, saying, "I now know that anything sweet, really sweet, that I have was nothing that I planned."


Bottom line. Sandra doesn’t have her diet and fitness regime imposed on her. This is a very successful woman, who chooses her path. She puts her heart into everything that she does, and makes it work for her. 

6. She uses a versatile resistance band and weighted vest.


Sandra Bullock appears perfectly toned when wearing designer strapless gowns on the red carpet, and that level of fitness is achieved through a variety of targeted exercises. Bullock uses this versatile resistance band (the exact same design as the one Halle Berry uses too) to keep her arms in shape and tone her muscles without the use of heavy equipment. This is especially useful when Bullock is on the road and unable to visit a gym to use their equipment. Resistance bands are an easy way for her to sneak in a workout without making a fuss. Bullock also uses a weighted vest to boost her workouts, especially when strength training and doing HIIT. 

Bottom line. Sandra trains largely at home or on the road, with very basic, inexpensive gear that she can take anywhere. 

7. She eats clean.



In addition to controlling her food portions, Sandra takes special care to ensure that her diet is as clean and healthy as possible. She prefers fresh foods and, whenever possible, opts for lean chicken or turkey for her protein. Keeping her meal choices as healthy as possible entails selecting chicken and turkey meals from her Meal Plan that are low in sugar. Sandra tries to stick to her healthy eating plan as much as possible in order to reinforce all of the hard work she puts in to working out in order to stay fit.

Bottom line. Sandra’s meal plan steers her away from processed foods, and foods that are loaded with added sugars. These foods tend to be empty calories, and because they have been stripped of nutrients and fibre, they don’t allow you to feel full or satisfied. By sticking to real food - also referred to as ‘clean’ food, Bullock gets the energy her body needs and minimizes her chances of overeating. That means that Bullock is eating all of the same types of foods that are readily available at any supermarket. Despite her being a multi-millionaire, her food menu, recipes, portion control and everything else in her plan is readily available to you. 

Some of you might be wondering why we are doing these celebrity fitness posts, given that their lifestyles are so far beyond the reality that most of us wake up to each day. The point of sharing these posts is to demonstrate that the strategies that these ultra-wealthy celebrities use to get into Hollywood level shape are in fact available to each of us. High level fitness is available to everyone, and it doesn’t take an army of support staff and personal trainers. We even created a full workout series that mirrors the exact way that these celebs train, at a level that is accessible for beginners - even if it’s been years since you last exercised. Sandra Bullock is an inspiration at 57, but her methods are available to anyone who has the desire to get into the best shape of their lives.




If you want to train with us in our Beginner Bootcamp (or any of the dozens of other full programs that we have on BodyRockPlus.com), we are offering a full year of unlimited access for just $69 with exclusive code: NY22. If you are inspired by Sandra and want to give her style of workout a shot, come and take the Beginner Bootcamp - we’d love to have you as part of our fitfam. 


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