To play Kate Moss, Ellie Bamber needed a 90s supermodel body without the unhealthy methods. Her trainer Luke Worthington used strength training, a gentle calorie deficit, and flexible nutrition to get her ready.
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Ellie Bamber needed to look like Kate Moss in the 1990s. The supermodel was the face of heroin chic – thin, smoking, a world away from today's Pilates-and-matcha era. Bamber, set to play Moss in the film "Moss & Freud," had to match that physique without wrecking her health.
She worked with film and TV trainer Luke Worthington. They started in January 2022, expecting to shoot in summer 2023. Delays pushed filming to spring 2024. Bamber also broke her ankle on another movie. They still got her ready.
"We wanted to get as close to Kate as we could, but it was really important for both of us that I remained really healthy," Bamber told Business Insider. "I'm nude quite a lot in the film, so I just wanted to feel really in tune with my body."
Worthington said compromising her health was never an option. Moss herself told The Guardian in 2017 that she never ate salads or went to the gym. Bamber was portraying someone who wasn't overly health-conscious, but the trainer would not replicate that through deprivation.
Bamber trained three to six times a week with high-intensity strength work. Worthington used tri-sets – an upper-body move, a lower-body move, and a core move done back-to-back. The blood shunts between areas, boosting cardiovascular demand without extra cardio time. "She's getting free cardio, basically," he said.
When Bamber broke her ankle, she came to the gym on crutches with a boot. Worthington modified exercises for the rest of her body. Strength training helped her keep muscle mass while running a small calorie deficit.
Bamber did not count calories or weigh herself. They used progress photos. The deficit stayed under 10%, loosely measured with hand portions. "Slow and steady wins the race," Worthington said. They tracked her energy, mood, and concentration to spot overtraining. She took weekends off when needed. "The harder it is for someone, the less easy it is for them to stick to it."
Nutrition focused on adding, not subtracting. Bamber ate six portions of cruciferous vegetables a day – broccoli, cauliflower – to fill up on low-calorie, high-volume food. She started the day with a smoothie of greens, fruit, protein, and flax seeds. Later she switched to a yogurt bowl with skyr. While recovering from the ankle fracture, she ate a calorie surplus with extra protein for six weeks to promote healing. Toward filming, she tried intermittent fasting but stayed flexible: if shooting started early, she ate earlier for energy.
"It was about finding a balance of pushing myself as hard as I could, but then also knowing that if I needed to back off, that was OK," Bamber said.
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