| 1 minute to read

How did Scarlett Johansson get the 'Black Widow' physique?

Marvel fans – mark your calendars! The final trailer of “Black Widow” dropped just a day ago. Summer 2020 has officially begun!

Black Widow has been a huge part of the MCU and fans have been clamouring for a solo film ever since Scarlett Johansson kicked butt in “Iron Man 2” and the first Avengers film. The role is physically demanding, and Scarlett has always trained to stay fighting fit. But now, with everyone’s eyes on her, as she ventures out on her own, the pressure is on and expectations are sky-high. So, how did she get into the best shape yet? Let’s examine. Consistency Matters! Scarlett has been playing Black Widow since 2010. At that time, she said she was totally new to working out and hadn’t exactly been regular at the gym. But in the last 10 years, she’s been going heavy at the gym. You don’t make gains by being sporadic at the gym. It’s a commitment that needs to be honoured every single day. Scarlett acknowledged this in an interview when she said that one of the best parts about working with Marvel was “the gift of fitness”. She says she’s stronger and more capable now than she was 10 years ago. Age Scarlett started lifting when she was 25 years old. We already know that our muscle-building potential is the highest between the ages of 20 and 30. Research also shows that younger people demonstrate a significantly greater increase in 1 RM strength. Starting early has given Scarlett a clear advantage in the gains department. That’s why today, at 35, she still manages to give younger actresses a run for their money. Resistance Training For a high-octane film such as “Black Widow”, it was clear that Scarlett was going to have to pull all stops. It’s a physically demanding role and cardio was just not going to cut it. Her trainer, Eric Johnson, said that they treated the whole process as if she was an athlete training for a competition. Her training regime incorporated a lot of Olympic lifts, including deadlifts and military presses. In addition, Scarlett did a lot of gymnastics, kettlebells, and bodyweight exercises. Yoga and MMA were also added to Scarlett’s routine. Now you know how Black Widow gets those high kicks right each time. Nutrition No training program by itself can get you results. It needs to be combined with correct nutrition. Dubbed the “Marvel Food Plan”, Scarlett’s diet had loads of lean protein, vegetables, carbohydrates such as rice, oats and quinoa and healthy fats, all carefully calculated and measured. At Fittr, we call that “Quantified Nutrition”. Scarlett’s trainer also made her follow Carb Recycling. (Low Carb High Fat days followed by High Carb Low Fat Days, keeping protein constant). Together with Intermittent fasting, this helped maintain her energy levels during those long shoot days. Rest & Recovery An often-overlooked component of growing strong and making gains is your downtime. Scarlett and her trainer made sure she got her beauty sleep. 7 to 8 hours a night is non-negotiable. Plus, your training program needs to provide enough time for your body to recover before you can train again. One thing’s clear: Scarlett Johansson did not create the “Black Widow” look by lifting those tiny pink dumbbells or following the GM Diet or some other fad diet. The techniques she used – Quantified Nutrition, Resistance Training and Being Consistent in both – are the same things that Fittr has been advocating for ages. So, when are you getting started?

Brijnandan patel


Global Community background
This page is best viewed in a web browser!