It was the time of heroin chic. When legendary supermodel Kate Moss reached the peak of her career in the 1990s, she was often seen at clubs with a cigarette, unlike today's focus on Pilates and matcha lattes.

So when actor Ellie Bamber prepared to portray Moss in the new film Moss and Freud, she faced a real challenge. How could she capture the supermodel look without turning to harmful habits?

She teamed up with trainer Luke Worthington

Bamber, known for Red, White and Royal Blue and William Tell, trained with film and TV coach Luke Worthington to get ready for the part. The process stretched over years because of repeated delays in filming. They began working together in January 2022 and shifted to focused prep in December, expecting to shoot in summer 2023. The schedule later moved to spring and summer 2024. A broken ankle added another hurdle, yet they still achieved a striking resemblance.

Ultimately it was never going to be an exact match, but we aimed to get as close as possible while keeping everything healthy, Bamber told Business Insider. One goal was to feel strong and confident, especially since she appears nude in several scenes.

In 2017 Moss told The Guardian she never ate salads or visited the gym. Ellie was playing someone who was not especially health focused at that stage, yet harming her own well being was never an option, Worthington said.

High intensity strength training

Bamber performed high intensity strength sessions at least three times a week and sometimes five or six. Extra workouts were treated as bonuses. Intensity rose before expected shoot dates and eased back during delays.

Worthington used tri sets that combined an upper body move, a lower body move, and a core exercise performed back to back. This approach moved blood between muscle groups, boosted cardiovascular fitness, and built strength without long gym sessions.

When Bamber broke her ankle in a fall from a horse on another project, training adapted. She arrived on crutches and in a boot, then completed modified exercises for the rest of her body while also seeing a physiotherapist.

Slimming without strict calorie counting

Strength work helped Bamber keep muscle while shaping a lean physique through a gentle calorie deficit. I love pasta and still want to dine out with friends, she said, so a restrictive plan was off the table.

No calorie tracking or scale checks were used. Progress was judged by photos, and the deficit stayed around ten percent without rigid logging. Worthington suggested judging portions with the hand and making slow, steady changes.

She often started the day with smoothies

Nutrition stayed flexible. Bamber aimed for six servings of cruciferous vegetables daily to fill up on low calorie, high volume foods. The focus stayed on adding rather than cutting. Breakfast often came as a smoothie with greens, fruit, protein, and flax seeds. This later shifted to a yogurt bowl with similar ingredients.

During ankle recovery she moved into a short calorie surplus with extra protein to support healing. Later she tried intermittent fasting but kept the schedule adaptable. If early calls required it, she ate sooner to maintain energy. It was about pushing hard while knowing when to ease off, Bamber said.