When Marvel Studios announced Paul Rudd as Ant-Man, it surprised many. Rudd was known for his comedic roles in films like Clueless, Wet Hot American Summer, Anchorman, and Knocked Up. He wasn't the typical actor one would expect to transform into a superhero. Rudd himself joked that his shirtless scenes were usually for comedic effect. However, he embraced the challenge and underwent a remarkable transformation.
The Core Principles of Rudd's Transformation
Rudd's approach to getting in shape for Ant-Man wasn't about complex protocols or unattainable procedures. He emphasized the importance of fundamental elements. When asked about the routine he used to get into his super shape, Rudd didn't respond with a long list of complicated exercise protocols, diet hacks, or next-gen procedures out of reach for normal, everyday guys. He focused on sleep, diet, weightlifting, and cardio, in that order.
Prioritizing Sleep
Rudd considers sleep the most crucial aspect of his training. "People ask me, ‘Can you send me your meal plan? How many times a week do you work out? Do you drink? Do you eat carbs? Do you have a cheat day?’ The most important part of training is sleep," he said. He stressed the importance of getting eight hours of sleep to allow muscles to repair and grow. According to experts, sleep is essential for optimal health, physical recovery, hormone regulation, and energy levels. Without adequate sleep, the body may not recover fully from workouts, potentially leading to decreased performance and increased injury risk.
The Importance of Diet
Rudd made significant dietary changes to achieve his superhero physique. "I didn’t do anything fun for a year. I ate no carbs or sugar. I basically made health and fitness the focus of my day, for a long time,” he said. He focused on a diet rich in protein and vegetables, eating at specific times and avoiding alcohol.
Integrating Cardio and Strength Training
Rudd incorporated both cardio and strength training into his routine. He starts his day with cardio before eating anything. "I get up and I have a cup of coffee, and then I do cardio before I eat anything," Rudd said. He also lifts weights at least three times a week. Johnston noted that Rudd had to move, run, jump, and fight like a superhero. To get even stronger and lean, Rudd started every day with an hour of cardio, then breakfast and weights.
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A Glimpse into Paul Rudd’s Daily Routine
Rudd shared a glimpse into his daily routine, emphasizing consistency and discipline. He wakes up, has a cup of coffee, and does cardio before eating. He then lifts weights, ideally at least three times a week. He also emphasized the importance of understanding how his body reacts to foods and exercise.
Replicating Rudd’s Workout: A Hands-On Experience
One fitness editor replicated one of Rudd’s workouts, which included a fasted run followed by a weightlifting session designed by Andrew Slane, a Sports Conditioning Specialist and instructor at Fiture.
The Workout Structure
The workout was divided into two circuits:
Circuit 1:
- Incline Bench Press: 3 sets x 12 reps
- Renegade Rows: 3 sets x 16 reps (8 per side)
- Dumbbell Hammer Curls: 3 sets x 15 reps
- Side Plank Crunches: 4 sets of 20 reps (each side)
Circuit 2:
- Front Rack Dumbbell Squats: 3 sets x 12 reps
- Dumbbell Lunges: 4 sets x 16 reps (8 per side)
- Dumbbell Deadlifts: 4 sets x 10 reps
- Russian Twists: 3 sets of 16 reps
The fitness editor found the upper body-focused circuit one more challenging than circuit two but felt a full-body workout by the end.
Dietary Adjustments
Rudd's post-workout diet includes eggs, salmon, and protein shakes with just protein and water, avoiding fruit. The fitness editor, a vegetarian who doesn't eat eggs, opted for a protein shake with water but eventually added oat milk and granola.
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Important Considerations and Expert Opinions
Andrew Slane emphasizes that individual fitness needs and goals vary. What works for Paul Rudd may not be suitable for everyone. It’s crucial to tailor a workout routine to one's specific needs. According to the American Council on Exercise, cardio should be done before strength training for endurance goals and after for weight loss and fat burning.
The Mental Aspect
Rudd highlighted the mental benefits of his fitness journey. "I’ve learned so much about how my body reacts to foods, how it reacts to exercise, and where I’m happiest and how much it affects me mentally," he said. He feels better and less like an impostor when he's in shape and playing a superhero.
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