Who hasn’t appreciated Scarlett Johansson portrayal of Black Widow for Avengers? The flexibility and toned body made everyone go awe with her physique. Scarlett turned towards her former trainer, Bobby strom who trained her for Iron Man 2. Scarlett had a challenge to find a right balance between losing weight and toning muscles and she had only 6 weeks for this!
Here’s how she got herself to fit into a black lycra catsuit while looking tough at the same time as Black widow :
Circuit training is a mix of strength training and aerobic exercises. You can lose that insolent bad fat and gain muscle mass through this. There are unlimited number of ways to create your a circuit training program. One of the example that Scarlett used which involves upper body, lower body and cardiovascular exercises are:
1. Bike or jog – 5:00 minutes
2. Bench press* or pushups – 5 sets – 8,8,8,5,3 reps
3. Squats – 5 sets – 8,8,8,5,3 reps
4. Pullups or pulldowns – 5 sets – 5 reps
5. Military press – 5 sets – 8,8,8,5,3 reps
6. Lunges – 3 set – 12 reps each leg
7. Bicep curls – 5 sets – 5 reps
8. Tricep extensions.- 5 sets – 5 reps
9. Leg ext – 5 sets – 8 reps (requires leg machines – or repeat squats with weights)
10. Leg curls -5 sets – 8 reps (requires leg machines – or repeat lunges with weights)
11. Situps – 3 sets – 8 reps
12. Crunches – 3 sets – 12 reps
You can use equipments like dumbbells, kettlebells, resistance bands, medicine balls to create your workout. Scarlett performed such circuit workouts every alternate day.
The swiftness and power that Johansson fought with in the movie requires some hand to hand combat time. While she enjoyed to perform almost all of her stunts on her own; she used to engage in weapons training practicing fights like boxing, kicking and Muay Thai, MMA. The more intense the workout, the more resistance and strength you gain. Every alternate day Scarlett took a break from weight training and performed combat training.
The Vegan Diet
While she was training for her role; she went all vegan for the movie. She relied on consuming smaller meals throughout the day, her favorite being oatmeal, fresh fruits and vegetables, salads and lean proteins. Although she preferred taking lean meat in between, she did not drive off her main plant based diet. It’s is a simple diet where you can be flexible with you’re eating habits. We can even call this diet to be ‘flexitarian’.
Although achieving that body requires giving up those mouth watering meals, she agreed that she loved cheese and had to give up the same for her role and health. But that does not mean that you cannot indulge in it like ever. This is why we have cheat days. When you work extremely hard in and out to get in that shape; it becomes more important to treat yourself. So don’t be afraid to indulge yourself in your life saving foods once in a while.
Now-a-days most of us have a growing concern about our body so its worth taking a few notes from Scarlet Johansson commitment and dedication. Because we all know that there is no flower bed and easy road to achieve it you need to put in every bit of your efforts with perseverance.