Scarlett Johansson, renowned for her roles in the entertainment industry and particularly her portrayal of Black Widow in the Marvel Cinematic Universe, has captivated audiences with her talent and impressive physique. Even at 39, her commitment to fitness serves as an inspiration. This article delves into Scarlett Johansson's workout routine and dietary habits, exploring how she maintains her toned appearance and embodies the athleticism required for her action-packed roles.
Who Is Scarlett Johansson?
Scarlett Johansson began her acting career as a child, debuting in the fantasy comedy film "North" in 1994. She garnered recognition for her roles in "Manny & Lo," "The Horse Whisperer," and "Ghost World," receiving numerous accolades throughout the years. Her role as Black Widow in "Iron Man 2" catapulted her to global stardom, praised for both her performance and her dedication to achieving an impressive physique. She also has two children, a daughter Rose Dorothy with her ex-husband Romain Dauriac, and a son Cosmo with her husband Colin Jost.
Scarlett Johansson's Fitness Journey
Before "Iron Man 2," Johansson had never been to a gym. She credits her transformation to Eric Johnson, her personal trainer of 12 years, who helped her get into superhero shape. Johnson customized her training to meet the demands of her roles.
Consistency is Key
According to Johnson, Scarlett was very consistent with her fitness routine. He adjusted her exercising game as per the requirements of her roles. In an interview, he revealed that her workouts used to go anywhere from two to three days or up to five to six days a week. He also mentioned that Johansson was extremely dedicated and her work ethic was unmatched. Research states that regular physical activities reduce the risk of multiple chronic health conditions such as type 2 diabetes and cardiovascular disease. Plus, it also helps in weight management.
Variety in Workouts
Scarlett's workout routine typically incorporates a mix of athletic performance, foundational strength training, functional hypertrophy, and metabolic workouts. She integrates various qualities from Olympic weight lighting, powerlifting, kettlebells, bodybuilding, yoga, and conditioning workouts.
Read also: Fame, Health, and Recovery: Scarlett Pomers
Full-Body Workouts
Johansson enjoys workouts that keep her entire body moving. She has expressed her love for Pilates and yoga, but often returns to athletic, full-body workouts. Research suggests that a combination of Pilates and yoga enhances health-promoting behaviors, with direct benefits on physical well-being, including weight control, improved posture, cardiovascular function, and flexibility. It also lowers the risks of sports-related injuries.
Strength Training
To prepare for her action sequences as Black Widow, Eric prioritized strength training, treating the process like an athlete preparing for a competition. He incorporated integrated foundational strength training into her routine, featuring movements from plyometrics, yoga, kettlebells, Olympic weight lifting, and gymnastics. Research also states that strength training leads to an increase in muscle strength and power.
Once the mobility work was completed, she performed a primer circuit that included integrative core work, dynamic mobility moves like bear crawls, medicine ball throws, and lower body plyometrics moves like jumping. The trainer also revealed that Scarlett’s go-to exercises were military presses, pistol squats, pull-ups, and deadlifts. Deadlift is a compound, multiple-joint lower-body exercise. It is a premier exercise that enhances the back, hips, and hamstring muscles. He ensured that she was strong enough so that everything else was easy for her when it came to her stunt training, learning a new sport like tennis, and skill acquisition.
Performance-Based Goals
Her fitness goals were performance-based rather than aesthetic-based. The Captain America: Civil War star, along with her trainer, had found performance goals to be the key to repeated victory. Though their training approach was dynamic, Eric ensured that it tuned with her state of being.
Monitoring Stress Levels and Sleep Quality
According to Eric, stress levels and sleep quality, both are equally important to maintain one’s health. Sleep quality is also extremely important and can’t be overstated. Whether it is incorporating massage, going on a leisurely stroll, breathwork, sauna, or cold exposure, he believes that one can easily maintain a balance between the two. The research concludes that there is a relationship between improvements in sleep quality and subsequent mental health. Sleep promotes mental health and improves aspects of physical health, including fatigue and chronic pain. In another interview, the star revealed that exercise has kept her mentally sane.
Read also: The Hoxsey Diet
Sample Black Widow-Inspired Workout Program
The "Black Widow" workout, often linked to Scarlett Johansson’s training for her Marvel movie role, is a comprehensive program that combines various forms of exercise.
- Warm-up: Begin with light cardio and dynamic stretching to prepare the muscles for exercise.
- Strength Training: Incorporate exercises like deadlifts, squats, bench presses and military presses to build strength and muscle.
- Circuit Training: Perform a series of exercises with minimal rest in between to increase heart rate and challenge the body in different ways.
- Flexibility: Practice yoga regularly, focusing on poses that stretch and strengthen her muscles.
- MMA Training: Train in mixed martial arts (MMA), learning techniques from various combat sports, such as boxing, kickboxing, and Brazilian jiu-jitsu.
- Cool-down: End with static stretching to improve flexibility and reduce muscle soreness.
Scarlett Johansson's Diet Plan
Scarlett Johansson's diet emphasizes whole, unprocessed foods, including fruits, vegetables, lean proteins, and whole grains. She follows a flexible diet that allows her to enjoy her favorite foods in moderation, without feeling deprived or guilty.
Carb Cycling and Time-Restricted Eating
For Avengers: Endgame, Scarlett’s personal trainer suggested following a time-restricted eating. the following day. At times, she also used to fast for 14 to 15 hours. On the other hand, he made her practice carb-cycling. It meant she had to cycle through days of high carbohydrates and low fat consumption, versus low carbohydrates and higher fat while maintaining her overall protein intake. In simpler words, the term carbohydrate cycling involves alternating between low and high carbohydrate intake days.
Nutrition is Key
Johnson kept a check on what Scarlett consumed. He typically made sure that she consumed enough protein and sources of fats and carbohydrates. He believes that nutrition is very important for recovery. Research acclaims that proteins are essential macronutrients for the human body, allowing both maintenance and growth. Due to a hectic filming schedule and life as an entrepreneur and mother, there has been a ton of stress on the overall body system. Hence, nutrition was the best way to make sure that she recovered quickly from everything on her plate.
A Typical Day of Eating
- Breakfast: Oatmeal with fresh fruits and nuts, or scrambled eggs with avocado toast.
- Lunch: Soups, salads, or stir-fries.
- Dinner: Balanced meals of lean protein, vegetables, and whole grains.
Supplements
In addition to her balanced diet, Scarlett uses supplements to support her health and performance, such as multivitamins, omega-3 fatty acids, and protein powders.
Read also: Walnut Keto Guide
Intermittent Fasting
This strategy involves cycling between periods of eating and fasting. For Scarlett, this typically means fasting for about 12 to 15 hours a day. For those considering intermittent fasting, listen to your body and choose a fasting window that suits your lifestyle.
Practical Tips for Incorporating Scarlett's Approach
Here are some actionable tips for incorporating elements of Scarlett Johansson's diet and exercise routine into your own lifestyle:
- Focus on Functional Movements: Incorporate exercises that mimic real-life actions. At SOLE, we're proud to offer the best exercise equipment for your home or gym. SOLE SRVO: Starting at $2,099.99, SOLE SRVO trainer products such as folding bench, triceps rope, short bar, etc.
- Prioritize Whole Foods: Center your diet around whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Aim to fill half your plate with fruits and vegetables at each meal.
- Strength Training: Start with basic strength training exercises like push-ups, squats, and lunges. Focus on form and gradually increase intensity as you become more comfortable.
- Stay Active: Even on rest days, engage in activities like yoga, SMR (self-myofascial release), or other forms of stretching and mobility work.
- Track Progress: The SOLE+ App is great for staying on top of your fitness goals. Ready to take the first step towards a new and improved physique?
- Be Flexible: Remember that everyone is different, and what works for Scarlett may not work for you. Be flexible and open to change as your body and goals evolve.