Ok so now we know that Captain Marvel (the first female superhero movie) will come out July 6th, 2018. While we don’t yet know who will play her, the question is — can we predict what her movie workout will be?
I think we can.
Ok, I gotta admit, as big of a nerd as I am — I’m mostly a comic book movie nerd. Sure I read Sandman and some Image Comics growing up, but I never got into Marvel until the movies.
So I didn’t know a lot about Carol Danvers, as either Ms. Marvel before, or now taking up the mantle of Captain Marvel, from her deceased mentor.
So I read the newest series cover to cover: http://amzn.com/B00NAHL15I
Turns out Captain Marvel is a super badass:
1.) She can fly,
2.) She’s super strong,
3.) Shoots crazy blasts of energy from hands
So, in the Avengers, that puts her on the Hulk/Ironman/Thor side of the continuum:
Crazy super ultra mega strong:
• Captain Marvel
• Captain America
And these guys are on the team also:
• Black Widow
• Nick Fury
Along with that, at different times she’s been a CIA operative, a fighter pilot, editor in chief of a magazine, a superhero on Earth, a superhero in space, she’s been a member of the Avengers and she’s led the Avengers.
Right now she’s the Avenger in space, and she bounces off of The Guardians of the Galaxy from time to time. And Rocket is trying to kill her cat.
So What is Her Workout Going to be Like?
We have a pretty good idea of what superhero workouts look like by now. We’ve seen about a zillion women get in shape for action hero roles, and the workouts all look pretty similar.
Lets take a look at some action hero workouts from the past:
Scarlett Johansson Avengers Workout — Kettlebells, pullups, lunges, pushups, squats, core work
Jessica Biel Blade Workout — Strength training circuits, sprinting, boxing
Olivia Wilde Tron Workout — Rotational lunges, jump lunges, jump squats, pushups, side lunges, combination exercises
Ashley Greene Twighlight Workout — Kettlebell swings, squats, pushups, pushing a weighted sled, lunges
Sienna Miller G.I. Joe Workout — Strength Training and Boxing
Vanessa Hudgens Sucker Punch Workout — Deadlifts, kettlebell push presses, kettlebell carries, squats, lunges
Jenna Malone, Vanessa Hudges, Jamie Chung Sucker Punch — Deadlifting, weapons training, flipping tires, strength training circuits
Here’s what they all have in common:
Bodyweight exercises: Pullups, pushups, lunges, squats, jump squats
Kettlebell exercises: Swings, deadlifts, push presses
Barbell exercies: Deadlifts
Boxing: Because awesome fight scenes, obviously!
Food: Chicken, fish, meat, vegetables, fruit, nuts, brown rice, avocado, olive oil
So you know that she’s going to get strong in the big basic movements (pushing, pulling, squatting, and hip hinging).
She’s going to use bodyweight movements, she’s going to use kettlebells, dumbbells and barbells.
She’s going to change the number of sets and reps every month. She’s also going to have phases of doing high intensity circuits.
She’s going to eat high quality food to get leaner. She’s going to eat more quantity if she needs to gain weight, she’s going to eat less quantity if she needs to lose weight.
Lean and Strong
It’s pretty safe to say that whoever plays Carol Danvers/Captain Marvel is going to have to get lean and strong.
There are two reasons I always write about the superhero workouts for these movies:
1.) I totally love it, and I can’t stop myself.
2.) They’re all the same. I really want you to get that there is a fairly simple formula for what works, workout wise and food wise.
We have a solid idea of what she’s going to do. As far as the how, that’s also a slam dunk — she’s going to have a trainer (for accountability) and she’s going to have a hard deadline (the filming date), and those are both a big part of the magic of getting in action hero shape fast — having external structures to keep her on track.
We have a pretty proven roadmap of the how that works above, and it’s safe to say that the future Captain Marvel will follow the same formula.
By Josh Hillis
Author of Fat Loss Happens on Monday: Habit Based Diet and Workout Hacks
From On Target Publications, upcoming release: November 28th, 2014
I know there’s a lot of talk about photoshop and what stars really do or don’t look like. So I’m always curious, what does fit look like in real life?
Was stoked to find those pictures of ScarJo from last year while filming Winter Solider. Check them out!
Usually, you’ll notice, that in real life stars do look fit, they do have a flat stomach, they do look like rockstars.
They just might not have the unnaturally small waist that you only get with photoshop.
So, with paparazzi photos, it’s cool to see what lean and fit looks like in real life.
And, those shots from last year during shooting show that ScarJo was every bit as lean and fit as we thought!
How She Got That Fit:
You can check out last week’s article about her Captain America: Winter Solider workout and diet.
Or this older article about her Iron Man 2 workout and diet.
by Josh Hillis
Being interviewed about her workouts to get in shape for Captain America: The Winter Solider, Scarjo has repeatedly said variations on three things ideas:
- I workout like a dude
- It’s boring to wake up at 5 AM and workout all the time
- It’s boring to eat chicken and vegetables
Playing Natasha Romanov, aka “The Black Widow”, Scarjo needs to absolultey rock a cat-suit. It’s about the least forgiving thing you could wear, and she manages to look bangin’ each time we’ve seen her: Ironman, The Avengers, and now for Winter Solider and Avengers: Age of Ultron.
What’s totally amazing is that she breaks down literally all of the secrets to looking hot and getting the body you want, in the three points above.
Scarlett Johanssen “Like A Dude” Workout
Scarlett told French ELLE magazine. “I’m not a fan of cardio, I like lifting weights. To be honest I work out like a guy!” A couple other interviews she’s said ‘dude’, so I went with that.
While she hasn’t mentioned any details this time around, we know her workouts for Avengers and Ironman 2 included (according to her trainer for those movies, Bobby Strom):
- Olympic Style Lifts
And we know she used:
- Suspension Trainers (like TRX or Jungle Gym XT)
For long time readers of the blog, none of that should be surprising. Big movements. Getting stronger. That’s how women workout to look hot.
Wakeup At 5AM And Do Boring Workouts
It’s not the coolest most ass kicking workout ever. It’s not the workout that’s going to give you a cool picture to post on Instagram. It isn’t the magic fifty moves to a perfect butt on the Pinterest meme. It isn’t any of the things that late night commercials try to sell you.
It’s the every day.
It’s the going in and working out even when you don’t want to. Even when it doesn’t seem exciting. It’s just about getting in there and doing it.
It has more to do with consistancy than anything else.
Eat Like A Rabbit
“It’s boring 5am work-outs and salad and chicken and nothing else, pretty much. It’s that old tried and true ‘work-out-like-a-dude-and-eat-like-a-rabbit’ (plan).” She’s also told it like ““You have to eat a really clean diet, a lot of kale and salmon.”
So basically, when she’s got a movie coming up – protein and vegetables make up most of her diet.
She’s wrote in her article on HuffPost about how it really just comes down to eating a balance of protein, vegetables, and fruit. She seems to be a stand for (check this out!) eating foods we can pretty much all agree are healthy, and that there’s no secret.
She’s even said that she combines the not-so-good foods she craves, once in a while, with an all around balanced and clean diet most of the time.
And she’s been saying these totally normal, smart, and common sense answers to food for so long and for so often, that even when reporters try to re-quote it or sensationalize it, it gets drowned out by the overwhelming smartness and normalcy of her food attitude.
In Season/Off Season
Then the last part, and probably the best part of it all – is that she has clear in-season and off-season plans.
Dan John calls it “Park Bench vs Bus Bench” workouts, or “Reasonable vs Unreasonable” workouts and diet. And probably no one has influenced me more on how effective this is for long term fitness. And this became a cornerstone of my and Dan’s book, Fat Loss Happens on Monday.
Scarlett, most of the time:
- Does strength training 2 days per week
- Eats pretty well and balanced
When she has a role coming up like Black Widow:
- Kicks it up to six days per week of working out
- Makes her diet a little stricter in the short term
This is drastically different from crash dieting or New Years resolution style crash-working-out. She maintains most of the time through reasonable workouts and a healthy diet. Then, when she needs to, she kicks both up to the next level.
By maintaining really good most of the time, she’s always within striking distance of the Black Widow catsuit body when she needs it. But that doesn’t mean she’s in catsuit shape year round. Sometimes she is, sometimes she’s just within striking distance.
Smart, Smart, Smart
Everything about what Scarlett Johansson is doing, fitness and diet wise, is just smart. It’s smart, and it has a very long term view of health and fitness.
It’s every bit as inspiring to see her get in shape to play Black Widow this time as it was the last two times. And it’s just as inspiring that she’s maintained pretty awesome shape even between action roles.
On top of that, it’s also really inspring that you can tell she has to work for it. All of this is really well thought out, and she definitely is putting in the work – both in the gym and on her food plan.
I think if you borrow her ideas, it’ll change the context of your workouts and eating, and give you both amazing results, but also a lot of freedom in your fitness:
- Get stronger, big movements
- Working and diet is about consistency over the long term
- Consistency is boring
- Eat protein, veggies, and fruit, most of the time
- Kick up your workouts and diet for big events
by Josh Hillis
Ok, the upcoming Avengers Movie is a full on celebrity fitness nerdgasm.
It's like all of my favorite celebrity workouts, all at the same time!
But first, I just have to point out the absurdity of pairing these characters together. There are two groups:
Thor/Chris Hemsworth – Is the God of Thunder, has a super strength hammer, controls lightning
Hulk/Not Ed Norton - Nearly unkillable, ten times the size of a normal man, and super strong
Captain America/Chris Evans – US Government's ultimate genetically modified supersoldier
Iron Man/Robert Downey Jr. - Bulletproof flying supersuit, billionaire, genius
Black Widow/Scarlett Johansson – Is super hot
Nick Fury/Samuel L. Jackson – Played "Shaft" in another movie
Hawkeye/The guy from "The Town" – Has a bow and arrow
Now, is it just me, or is there some disparity between these two groups of characters? How are they all going to even halfway make any sense together?
Fortunately, that's not my department. My department is how awesome all of their workouts are. Let us begin:
Circuit training: Kettlebells, jump lunges, pushups, pullups
The Iron Man workout is oldschool and simple: Kettlebells, tire flipping, sledge hammers, battling ropes.
Circuit training or cardio daily: Kettlebell swings, burpees, pullups, TRX rows and pushups, barbell overhead squats.
Then a bodypart split:
M: Back and arms: Deadlifts and curls
W: Legs: Lots of heavy, heavy squats
TH: Chest and shoulders: Presses at multiple angles and grips
S: Posture Work: Rear Delts/Rhomboids ect.
By the end they were adding weight to all of his bodyweight exercises also. He was doing 3 sets of 12 pullups with a 35lb plate, and dips for the same sets and reps with between 45-60lbs.
Nearly identical plan to Chris Evans – circuits to keep him lean, and barbell bodypart splits to add muscle.
And I think that's is going to be a huge trend that's coming in 2012:
1.) Circuits for Fat Loss
2.) Barbell Bodypart Splits for Muscle Gain
This may seem like an unlikely combination, kettlebell and bodyweight circuits with essentially old-school bodybuilding, but I think we're going to see a lot more of this.
There are a lot of trainers/gurus that are invested in kettlebell/battling ropes/tires/TRX being the only way, and a lot of trainers/gurus that are investedin bodybuilding/gym workouts being the only way – but that's going to have to change. We're moving towards a fitness world that's a lot less either/or. We're going to be seeing people take what works from multiple sources and combine it in new and powerful ways.
Different Trainers, Same Plan
I think it's totally amazing that they all had different celebrity trainers, and that they all did essentially the same things.
They all did the same kinds of bodyweight/kettlebell circuits for fat loss. If this isn't the undisputed ultimate fat loss workout by now, I don't know what is.
On top of that, the guys that needed to get big did bodypart splits for muscle gain.
What works is what works is what works.
Check out the shout out about www.losestubbornfat.com and the Scarlett Johansson article at 1:25!
Dragon Door is the company that brought kettlebells back to the United States, and offers the RKC Instructor Certification: The most challenging, intense, and comprehensive kettlebell certification in existence. (I’ve been RKC Certified since 2004, and a Level 2 RKC since 2005)
So I was really stoked to get featured on DragonDoor.tv!
The RKC system of kettlebell training is distinct from other kettlebell certifications in a few important ways:
3 Important Kettlebell Training Lessons from the RKC System of Kettlebell Training:
1.) Safety is part of performance
2.) Do less things, and do them better
3.) Maximize power
Safety is Part of Performance
This is my beef with about half of the CrossFit gyms out there – They repeatedly run people into the ground. Everything goes to failure and absolute muscle exhaustion.
In the movement world (Z-Health especially) we call this “startle” or “threat”. You’ll notice when people take a set to failure they start to get tension in the wrong places (like their neck) their form starts to deteriorate (shoulders come up, back rounds), and the look on their face starts to resemble the look someone would have right before getting into a car accident.
Those are just a few of the ways form breaks down when you are pushing a set to the limit, but they all lead to weakness, inefficient movement, and possibly injury.
If your program drives you to failure all of the time, you are practicing bad movement. When you get really good at bad movement, you get pain and or injury. It’s only a matter of time.
In the RKC System, we tend to use volume (lots of sets and reps) instead of maximum intensity and absolute failure. By doing lots of sets and reps, we can keep each set perfect – in essence, practicing perfect movement a lot.
When you practice good movement a lot, then good movement becomes automatic.
Do Less Things, and Do Them Better
Some people are more entertained by doing lots of things at a mediocre level. The RKC way is to pick a couple things, and get really good at them.
In the fat loss world, I’m fairly unique in that I have my clients do four movements per workout. We do a push, a pull, a squat, and a hip extension (like a kettlebell swing or a deadlift).
I can’t really wrap my head around it, but I guess normal trainers have their clients do 20 or 30 different things in a workout.
The major upside of simplified workouts is that you always know exactly what to do, AND you know if you are making progress.
For example, if last month you could only do 3 pullups, and this month you can do 4 pullups, you know you are making progress.
If you do completely random different things all of the time, you never really know.
You can run around doing a bunch of random things and get fat loss results for a couple months. But to really make long term progress, you’re actually going to need to get stronger, and get better at moving.
Let me repeat that girls and guys: To make long term progress in fat loss – you need to get stronger, and you need to get better at moving.
Maximize Force Production
There are two schools of kettlebell lifting – Kettlebell Sport and Hard-Style.
Kettlebell Sport is sort of the marathon running of kettlebell training: It’s about maximum efficiency for long periods of time.
Hard-Style is exactly the opposite: RKC Hard Style training is the sprinting of kettlebell training: It’s about power and force production.
I’m a fan of Hard-Style training because it’s essentially getting as much work done as possible, in the shortest possible amount of time. In fact, I don’t think that there exists a more powerful fat loss work out than Hard Style kettlebell training.
By Josh Hillis,
RKC II, ZMIS, CPT, PES
“I ripoff Josh Hillis’ workouts to use with my clients on a regular basis.”
-Dave Whitley, Master RKC Instructor, and owner of Nashville Kettlebell
Scarlett Johansson rocks the catsuit in Iron Man 2 as Black Widow. First she wrote about how all of the workout routines attributed to her were b.s. and the only thing we knew about her workout was that she said “lunges suck and chinups are impossible.”
But now we have the actual details from her trainer, Bobby Strom. Bobby Strom is also well known for getting Scarlett’s boyfriend, Ryan Reynolds, the superhero body he had in Blade and Wolverine.
Strom told SELF Magazine: “I was having her do a lot of balance, coordination, and core work, but what she really loved was the strength training–things like pullups and kettlebells–and the idea of feeling and looking strong.”
Leading up to the movie, Scarlett worked out 7 days per week. Strom said they would have worked out 8 days per week if they could have. Now it’s just become part of Scarlett’s lifestyle, and she works out three days per week.
Workout are around 90 minutes, and including multiple bursts of cardio-strength-training circuits.
Scarlett’s workout was mostly based around bodyweight strength movements: Lots of variations of lunges, pushups and chinups. Strom is a fan of mixing squat jumps and jump lunges into circuits of squats and split squats to really jack up the intensity.
Three Things You Should Take From Scarlett’s Workout Program:
1.) Circuit Training – The foundation of fat loss workouts – circuit training just works for fat loss. A few years ago this would be news, by now everyone knows that circuits of strength training movements is THE way to build an effective fat loss workout.
2.) Bodyewight strength training: Squats, lunges, split squats, chinups – Intense full body movements are fat loss workout staples.
3.) Explosive movements: Kettlebell training, jump lunges, jump squats – For intermediate and advanced workout girls, these explosive movements take your workouts to the next level.
Scarlett’s Iron Man 2 / Black Widow Diet:
Ultimately though, if you have aspirations of fitting in to a skin tight black catsuit, you’re going to have to have a skin tight black catsuit diet to go with it. Scarlett said:
“I was eating really, really clean.
But you can’t deprive yourself. That’s when you really get in trouble because you have like low energy and feel deprived.
I was constantly eating, but it was all super clean food, a lot of veggies and protein, that kind of thing. It makes you feel good, especially when you are exercising.
I felt really strong, efficient and athletic, all of those things. It helped me to feel confident about my physicality. It was one less thing to worry about.”
Turns out a lot of people have been writing about her workouts for Iron Man 2.
The problem is that most of it is just straight made up.
In fact, now there is a whole cottage industry around celebrity workouts, and a lot of people are just feeding you straight B.S.
In Scarlett Johansson’s case, it wasn’t even just random bloggers making stuff up, magazines totally fabricated her workout also.
Here is the truth (from a letter Scarlett wrote to the Huffington Post):
While training for an upcoming film, I’ve come to this conclusion: chin ups are near impossible and lunges suck.
There is no magic wand to wave over oneself to look good in a latex catsuit.
Eating healthy and getting fit is about commitment, determination, consistency and the dedication to self-preservation.
While I’ve never been considered a gym rat, I have, in fact, worked up a sweat in the name of cardio before, and although I enjoy a grilled cheese as much as the next person, I combine the not-so-good foods I crave with an all-around balanced diet.
People come in all shapes and sizes and everyone has the capability to meet their maximum potential.
Once filming is completed, I’ll no longer need to rehash the 50 ways to lift a dumbbell, but I’ll commit to working out at least 30 minutes a day and eating a balanced diet of fruit, vegetables and lean proteins.
Pull ups, crunches, lunges, squats, jumping jacks, planks, walking, jogging and push ups are all exercises that can be performed without fancy trainers or gym memberships.
I’ve realized through this process that no matter how busy my life may be, I feel better when I take a little time to focus on staying active. We can all pledge to have healthy bodies no matter how diverse our lifestyles may be.
Everything Scarlett says is dead on and I couldn’t have said it any better.
So while I don’t have any commentary, I did bold a few parts, and I added the picture from Entertainment Weekly.
You can read the rest of the article here: http://www.huffingtonpost.com/scarlett-johansson/the-skinny_b_186233.html
She really digs in fitness basics, body image, media, and the lunacy of miracle quick fix diet plans.
She’s my new favorite celebrity!