There's no denying just how kickass Scarlett Johansson looks, and acts, in "Avengers: Endgame." So just how did the actress pull off her superhero physique?
Well, according to her trainer, Eric Johnson, it took a lot of hard work and dedication.
"We're trying to create this crazy comic book hero in real life with somebody who's normal," he told the Hollywood Reporter in a recent interview in which he shared the star's "Avengers" fitness routine, including just how much she deadlifted and what she ate.
So looking to achieve a Marvel-ous body like Johansson's? Here's what you need to know.
Her Training Schedule
"We treated the process like an athlete preparing for competition,” Johnson told Harper's Bazaar. “By placing more emphasis on her performance, her physique just followed.”
That meant committing to 45-minute to hourlong sessions, four to five days a week, which included a slew of different fitness modules, like plyometric movements, yoga, Olympic weight lifting, kettlebells and gymnastics "to reach peak levels of performance.”
By consistently switching up your workout routine, you're not only beating workout boredom (doing the same thing over and over will get you yawning) but it also busts through any weight-loss plateau, blasts fat more effectively, and will help you build and strengthen different muscle groups.
She Focused on Strength Training
According to Johnson, one key phase of Johansson's training focused on strength training. The trainer told Harper Bazaar that some of Johansson’s favorite moves included deadlifts, pull-ups, military presses, pistol squats and kettlebell swings.
If you're looking to lose weight, one of the biggest benefits of strength training is its ability to turn your body int a lean mean calorie-burning machine.
A muscle requires energy – a.k.a calories – to maintain itself, which means as you get stronger, even at rest your body is burning calories. Plus, as a bonus, the more you train your muscles, the more your body gets toned.
She Did Cardio to Lean Out
Johnson revealed to the Hollywood Reporter that the third integral part of Johansson's training was cardio, which she did just before shooting to "lean out."
Sharing that the actress hates traditional cardio, instead, she would do sprint work, battle ropes, and kettlebells, a favorite tool because, as Johnson says, "it teaches her to be powerful and strong while making [the exercise] look elegant and pretty."
After all, Black Widow is strong yet slinky.
Cardio is vital when it comes to weight loss because it's responsible for burning and reducing overall body fat. Additionally, it helps to improve your cardiovascular health, reduces stress, and helps give you a better night’s sleep. Which is important if you're staying up all night fighting Thanos.
She Ate Both Carbs and Protein
Johnson told Harper's Bazaar that the star "cycled through days of high carbohydrates and low-fat consumption, versus low carbohydrates and higher fat while maintaining protein intake."
Carb cycling is simply an intentional variation of carbohydrate intake. So if you intentionally eat lower carb on some days, and higher carbs on others, you are carb cycling. Carbs are our body’s quickest energy food, so we do need some, especially if you're working out hard like Johansson, but excess carbs get stored as fat, which is why you want to be mindful on just how much you eat.
She also did intermittent fasting with a minimum 12-hour fasting window every day. “That was a general guideline,” Johnson told the magazine. “At moments we pushed beyond that to 14-to-15 hours depending on the filming schedule.”
Typical foods for the star, according to the Hollywood Reporter, included egg whites, avocados, lean protein, like salmon or turkey, and lots of greens.
A diet consisting of lean protein, like fish and chicken, along with fibrous vegetables as the primary source of carbohydrates is not only filled with essential nutrients, but it’s also key to getting and staying lean. While the healthy monounsaturated fats found in avocados will help you feel full, so you’ll be less tempted by the office cookie jar.
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