So You Wanna Look Like A Superhero… (part 2)

In part 1, I talked about why it’s unrealistic and detrimental to your body and mind to compare yourself to anyone or expect perfection, but what can we take away from our actor friends? The obvi answer is that while they might not look like the perfected version we see on screen or in pics, they do still have to get into good enough shape to look fit!  So what’s their secret?! The answers might surprise you….

When asked what she did to get in shape for Black Widow, Scarlett Johannson’s typical reply is, “I workout like a dude.”

To help Anne Hathaway build muscle and learn to ‘move and react like a cat,’ Anne’s trainer put her through ‘grueling’ routines of squats, lunges, strength training, kettlebells, and intensive circuit training, including ‘box jumps, pull-ups and handstand push-ups.’

Jennifer Garner was known for getting up early to get an hour of full body circuit training in before shooting began.

Jessica Biel’s trainer puts her through circuited weight training and they end with high intensity cardio work, like sprints.

superhero women

So let me break down for you what all of these ladies do to get into awesome shape.

They Strength Train.

You’ll notice, in the picture above, they all look great. That’s 4 different body types that all did strength training and none of them look “bulky”. Whether it’s body weight exercises or with weight, all of these ladies are doing one variation or another of the same big movements:

  • Squats
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  • Pushes (push ups, bench press)
  • Pulls (rows, pull ups)
  • Core work (planks)
  • Hinge movements (deadlifts, swings)

I’m gonna give you a trainer secret right here. Take a look at any athlete, actor, model, trainer, or fitness enthusiast’s workout and you’ll usually see a common thread woven through all their workouts. It’s these movements above and it’s because they work.

lifting

Jennifer & Jessica- lifting weights

Sure there’s always accessory stuff as well. Sometimes to zero in on specific areas, sometimes to keep it fresh and keep the body guessing. But the above exercises are the foundation. Get really good at them and you’ll be well on your way to a stronger, leaner, fitter version of yourself.

They Include High Intensity, Explosive Cardio.

Kettlebells, running sprints, metabolic circuits, these are all versions of high intensity, explosive interval training. Interval training is simply alternating between high and low intensity exercises. The idea is to jack up your heart rate with super higher intensity moves (like sprints, swings, or box jumps) for a shorter period of time, then you alternate between rest and really high intensity work. This is the ideal cardio to rev up your metabolism and fat burning potential.

This type of training is a great substitute for long slow cardio. Even though it’s more intense, it’s been shown that more people stick to it because it takes less time and is more effective in burning fat while keeping muscle tone and improving heart health.

Jessica Biel running sprints

Jessica Biel running sprints

 

They Do Full Body Circuits.

Splitting up the muscle groups and working a different one each day is a body building tactic. Since most actresses and women are just looking to get stronger and more toned, full body circuits is the more efficient way to train. Circuits usually consist of 4 to 10 exercises that you do back to back. Each exercise works a different body part and you move quickly from one exercise to the next with little rest.

The reason most trainers use this is because it’s an ideal way to get the heart rate up and improve strength and muscle tone all in a small amount of time. Again this has major fat burning potential by taxing the whole body and the cardiovascular system at the same time.

They Kept Their Nutrition In Check.

Rarely do you hear an actress talk about getting in shape without mentioning a strict nutrition plan. None of these ladies would have gotten the same results without watching what they ate. Now this goes back to what I was saying in part 1 about having a specific end goal. It is always easier to be really strict with your nutrition when there is an end in sight. (When you hear most actresses talk about it, it would seem they eat pretty healthy on a regular basis but they go really strict when preparing for a movie.)

The point is, if you want to look and feel fit, you must take a look at (and most likely change) your eating habits. Start by keeping a food journal. Nowadays that is much easier with all the apps out there like Calorie King or My Fitness Pal. Sure it’s still kind of inconvenient, but you don’t have to do it forever and it will help raise your awareness so that you can start figuring what needs to change. Most women will realize they are eating too many fats or carbohydrates and not nearly enough protein. But try it out for yourself and see!

In short, for best results your workouts should prioritize full body strength training. Shorten your cardio sessions but bump up the intensity. Start that food journal! And if you feel completely lost or feel like you’ve tried these things without any success, hire an expert and do what they tell you to do. (Trainers are another thing the Hollywood types have in common. ;))

There’s still no quick fix, even for the rich and famous. (OK, no natural quick fix.) But if you’re willing to work at it, you can look and feel amazing! Most importantly remember: Start small. Focus on one habit at a time and make it so easy you can’t fail!

Just another example of actresses lifting some legit heavy weights and not getting big or bulky. (Skip to 1:10-2:05 for the good part.)

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    อาจไม่มีใครไม่รู้จักคาสิโนออนไลน์แล้วครับผม ด้วยเหตุว่าเป็นสิ่งที่กำลังเป็นที่นิยมมากมายก่ายกองอีกทั้งผู้ชำนาญมือใหม่ มือสมัครเล่นหรือระดับเซียนต่างทุ่มเทใจให้กับ UFABET คาสิโนออนไลน์เว็บไซต์ถูกพัฒนาอย่างสม่ำเสมอเพื่อผลดีสูงสุดของสมาชิก จ่ายจริง ฝากถอนไม่มีขัันต่ำ

  129. พนันออนไลน์
    พนันออนไลน์ says:

    วันนี้ถ้าหากอยากจะแทงบอล ไม่ว่าจะเป็นบอลผู้เดียว บอลสเต็ป บอลสด ก็สามารถทำได้กล้วยๆโดยไม่ต้องเดินทางไปโต๊ะบอลให้ยุ่งยาก เพียงเข้ามาที่ UFABET คุณก็สามารถร่วมบันเทิงใจกับพวกเราได้โดยทันที ฝากถอนอัตโนมัติไม่ยุ่งยากสะดวกรวดเร็วทันใจไม่มีอันตราย

  130. เว็บแทงบอล
    เว็บแทงบอล says:

    ในปัจจุบันผู้คนต่างแสวงหาความสะดวกสบายแทบทั้งหมด UFABET แทงบอลออนไลน์ที่ตอบโจทย์คนภายในยุคนี้ที่สุด ด้วยเหตุว่าสามารถเดิมพันที่แหน่งใดก็ได้ เวลาใดได้หมด ง่าย สบาย ที่สำคัญที่สุดคือไม่เป็นอันตรายมากๆ

  131. เกมการพนัน
    เกมการพนัน says:

    เกมสล็อตออนไลน์ถือได้ว่าเกมยอดฮิตที่คนอีกจำนวนไม่น้อยหลงรักเลยครับ เพราะเหตุว่าเป็นเกมที่เล่นง่ายไม่สลับซับซ้อนและก็ที่สำคัญคือได้เงินไวเผลอๆร่ำรวยโดยไม่ทันรู้ตัวเลยขอรับ ยิ่ง UFABET ได้เพิ่มโบนัสรวมทั้งแจ็คพอตเข้าไปยิ่งทำให้รางวัลแตกได้อย่างง่ายดายเป็นการเพิ่มอัตราให้สมาชิกได้ร่วมลุ้นกันขอรับ

  132. ดูบอล
    ดูบอล says:

    วันนี้คุณสามารถสร้างรายได้ให้ตัวเองได้อย่างง่ายๆเพียงแต่เข้ามาที่ UFABET แล้วก็ลงทะเบียนสมัครสมาชิกกับเราคุณก็ร่วมแทงบอลออนไลน์ได้โดยทันที เปลี่ยนความชื่นชอบเป็นรายได้ ยุคนี้ต้องเห็นด้วยนะครับว่าเงินหายาก แต่ว่าไม่ใช่ที่ UFABETแทงบอลหลายต้นแบบอีกทั้ง บอลผู้เดียว บอลสเต็ป บอลสด

  133. only fans hack
    only fans hack says:

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  134. ยูฟ่าเบท
    ยูฟ่าเบท says:

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  136. สล๊อต
    สล๊อต says:

    เมื่อโลกแปรไปกรรมวิธีหาเงินด้วยการแทงบอลจึงง่ายมากยิ่งขึ้นและสะดวกขึ้นพูดได้ว่าตอบโจทย์การใช้ชีวิตของคนในเดี๋ยวนี้ UFABET ได้รวบๆการพนันบอลทุกต้นแบบเอาไว้ภายในเว็บไว้ทั้งหมด ไม่ว่าจะเป็นบอลสด บอลเดี่ยว บอลสเต็ป รวมทั้งใช้ระบบฝากถอนอัตโนมัติด้วยครับ

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  138. สล๊อต
    สล๊อต says:

    ยุคนี้อะไรที่ง่ายสะดวกสบายและก็ปลอดภัยย่อมดียิ่งกว่าเสมอ พนันบอลก็เหมือนกัน สมัยนี้ ยุคนี้จึงควรพนันบอลออนไลน์เท่านั้น UFABET เว็บไซต์แทงบอลออนไลน์ที่เก็บรวบรวมเกมคาสิโนไว้จำนวนไม่น้อย รับประกันความน่าไว้วางใจ จ่ายจริงจะต้อง UFABET

  139. รับแทงบอลออนไลน์
    รับแทงบอลออนไลน์ says:

    สล็อตออนไลน์คนไหนได้ทดสอบเล่นเป็นควรต้องชอบอกชอบใจ เนื่องจากว่ารูปแบบของเกมง่าย แม้กระนั้นที่สำคัญไปกว่านั้นเป็นทำเงินได้มากถึง 400-500 เท่าของทุนเลย ไม่เพียงเท่านั้น UFABET ยังเพิ่มรางวัล และแจ็คพอตเพื่อเพิ่มจังหวะให้ผู้เล่นได้เงินง่ายดายมากยิ่งกว่าเดิมอีกด้วย

  140. เกมคาสิโน
    เกมคาสิโน says:

    หาพวกเรายอมเปิดใจกับของใหม่ๆก็เสมือนเปิดโลกอีกใบ UFABET ท้าให้คุณสัมผัสโลกใหม่กับบาคาร่าออนไลน์มิติใหม่ที่การเดิมพันที่อีกทั้งสบาย ง่าย ไม่มีอันตราย นอกเหนือจากบาคาร่า เว็บไซต์ของพวกเรายังให้บริการเกมมากดังเช่นว่า พนันบอล สล็อต ยิงปลาย พร้อมโปรโมชั่นจำนวนมากเลยนะครับ

  141. การพนันฟุตบอล
    การพนันฟุตบอล says:

    เเล่นบาคาร่าออนไลน์ได้อย่างไม่ยากเย็นเพียงแค่เข้ามาที่ UFABET กดเข้าหน้าสมัครก็สารมารถทำเงินได้ในทันทีทันใด เราเป็นคาสิโนออนไลน์ที่ดีเยี่ยมที่สุด ระบบใช้งานง่ายเป็นมีคณะทำงานรอให้คำแนะนำแล้วก็แนะนำหากกำเนิดปัญหา บริการคืนดีกันเอง จะเล่นพันออนไลน์ทั้งทีจำเป็นจะต้องUFABET

  142. แทงบอลออนไลน์
    แทงบอลออนไลน์ says:

    รู้เรื่องขอรับว่ากระแสพนันออนไลน์ก็แรงอยู่ แม้กระนั้นตั้งใจจริงๆถ้าเราเล่นแบบมีสติสัมปชัญญะ ตอนนี้นับว่าเป็นวิธีที่ทำเงินรุ่งโรจน์ทีเดียวนะครับ ตอนนี้ผมก็ได้กำไรมา 4 หลัก ยังตื่นเต้นไม่หายเลยค่ะนะครับ เนื่องจากว่าเคยรู้สึกว่ามันน่าสยองยังไง เว็บจ่ายจริงผมเสนอแนะUFABET ครับผม

  143. ฟรีเคดิต
    ฟรีเคดิต says:

    อยากได้เล่นพนันถึงแม้ว่าไปคาสิโนไม่ได้ ปัญหาโลกแตกนี้จะหมดไปขอรับเนื่องจากว่า UFABET ได้ชูคาสิโนมาไว้ให้แล้ว มีเกมมากมายทั้งยังบาคาร่า สล็อต พนันบอล มองบอลสด มีหมดขอรับ เพียงแค่ลงทะเบียนเป็นสมาชิกกับพวกเราก็อย่างกับไปคาสิโนจริงๆเลยครับ

  144. SAGAMING
    SAGAMING says:

    UFABET คาสิโนออนไลน์ซึ่งสามารถเข้าเล่นเมื่อไรก็ได้นั่นด้วยเหตุว่าช่วงแปรไป ยิ่งง่ายเท่าไหร่ ยิ่งสบายเท่าไหร่รวมทั้งยิ่งสะดวกมากเท่าไหร่ยิ่งตอบปัญหาการใช้ชีวิตของคนภายในยุคนี้ เว็บไซต์ของพวกเราได้รวมรวมเกมพนันออนไลน์ไว้ทั้งหมดไม่ว่าจะเป็นพนันบอล บาคาร่า สล็อต ยิงปลานะครับ

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  150. แทงบอลออนไลน์
    แทงบอลออนไลน์ says:

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  151. สล็อต
    สล็อต says:

    แทงบอลยังไงให้ได้เงิน แทงบอลชนะยังไงผิดทุจริต UFABET จ่ายจริงจ่ายไม่ยั้งระบบเข้าใจง่าย แค่เพียงคลิกสมัครก็ทำเงินได้อย่างง่ายๆกับคาสิโนออนไลน์ สบายสุดๆชีวิตชิวๆชีวิตคลูๆทำเงิน สร้างผลกำไรสบายๆจำเป็นต้องที่ UFABET

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  153. UFABET
    UFABET says:

    ทีแรกที่เข้ามาที่ UFABET สารภาพเลยนะครับว่าเสียวๆฮ่าๆแต่ว่าพอเพียงซักพักเริ่มพึงใจครับผมด้วยเหตุว่าเค้าจ่ายจริง ไม่มีทุจริตครับผมที่สำคัญที่ผมถูกใจเป็นระบบเค้าดีนะครับ เข้าใจง่ายด้วย ยิ่งระบบฝากถอนใช้แบบอัตโนมัติ ผมว่าสะดวกมากมายๆฝากถอนแบบไม่มีอย่างน้อย ไม่ต้องผ่านตัวแทน ทำเองได้เลย

  154. แม่น้ำหนึ่ง88
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  159. แทงบอลออนไลน์
    แทงบอลออนไลน์ says:

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  160. UFABET
    UFABET says:

    เกมสล็อตออนไลน์นับได้ว่าเป็นเกมยอดฮิตที่ใครหลายๆคนหลงใหลเลยนะครับ เนื่องจากว่าเป็นเกมที่เล่นง่ายไม่ซับซ้อนและที่สำคัญเป็นได้เงินไวเผลอๆรวยโดยไม่ทันรู้ตัวเลยครับ ยิ่ง UFABET ได้เพิ่มโบนัสรวมทั้งแจ็คพอตเข้าไปยิ่งทำให้รางวัลแตกได้ไม่ยากเป็นการเพิ่มอัตราให้สมาชิกได้ร่วมลุ้นกันขอรับ

  161. การพนันสด
    การพนันสด says:

    สมัยที่ใครๆก็มุ่งหมายความสะดวกสบาย บาคาร่าออนไลน์ก็เลยเป็นตัวเลือกที่โคตรดีสำหรับท่าน UFABET มีบาคาร่าให้เลือกเล่นเยอะมากเราเป็นคาสิโนที่จ่ายจริง ทำเงินได้จริง สมัครง่าย ระบบฝากถอนอัตโนมัติแล้วพบกันขอรับ

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    คราวก่อนกล้าๆกลัวๆแต่เพียงพอมาทดลองเล่นที่ UFABETแล้วถูกใจเลยขอรับ สำหรับผมไม่ย้ำมั่งคั่ง แม้ว่าย้ำอยู่ได้ มานั่งคิดๆมอง เหมือนปฏิบัติงานรายวันเลยนะครับ ด้วยเหตุว่าผมทำเงินได้ทุกๆวันวันละ 3-4 ร้อย บางครั้งอาจจะไม่มากไม่น้อยเลยทีเดียวแม้กระนั้นครบเดือนก็เท่ากับค่าตอบแทนรายเดือนเลยขอรับ

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    เกมที่ทำเงินได้ไวต้องยกให้บาคาร่าเลยครับ แต่ละเกมใช้เวลาน้อยหลายท่านก็เลยเลือกให้เป็นอุปกรณ์ทำเงินเพราะนอกจากทำเงินไวยังใช้ทุนน้อยด้วยด้วย UFABETก็เลยตามใจสมาชิกโดยรวมบาคาร่าทุกค่อยมาไว้ให้เล่นได้แบบจุใจไม่น่าเบื่อเลยขอรับ

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    ยุคนี้สมัยปัจจุบันการพนันจำต้องคาสิโนออนไลน์เพียงแค่นั้น เพราะปลอดภัยเล่นง่าย ทำเงินได้จริง ชีวิตดีๆมิได้มีเพียงแค่ในนิยาย UFABET เว็บไซต์คาสิโนออนไลน์ได้เก็บรวบรวมเกมพนันเอาไว้อย่างสมบูรณ์ มาที่ตรงนี้ไม่ผิดหวังแน่ๆจ่ายจริง จ่ายเต็ม จ่ายไม่ยั้ง จ่ายไม่ยั้ง เจอกันที่ UFABET ขอรับ

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    สล็อตออนไลน์ใครได้ทดลองเล่นเป็นควรต้องชอบอกชอบใจ ด้วยเหตุว่าลักษณะของเกมง่าย แต่ว่าที่สำคัญไปกว่านั้นเป็นทำเงินได้มากถึง 400-500 เท่าของทุนเลย ไม่เพียงเท่านั้น UFABET ยังเพิ่มรางวัล รวมทั้งแจ็คพอตเพื่อเพิ่มจังหวะให้ผู้เล่นได้เงินง่ายดายมากยิ่งกว่าเดิมอีกด้วย

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    สมัยที่ใครๆก็ประสงค์ความสะดวกสบาย บาคาร่าออนไลน์ก็เลยเป็นตัวเลือกที่โคตรดีสำหรับท่าน UFABET มีบาคาร่าให้เลือกเล่นเยอะเราเป็นคาสิโนที่จ่ายจริง ทำเงินได้จริง สมัครง่าย ระบบฝากถอนอัตโนมัติแล้วเจอกันขอรับ

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    UFABET เว็บไซต์พนันบอลออนไล์ที่สามารถเรียกได้เลยว่าแจ๋วสุดในช่วงเวลานี้เลยก็ได้เพราะเหตุว่าเป็นเว็บที่ถูกเอ๋ยถึงมากมายบนโลกอินเตอร์เน็ต ในด้านการเงินได้รับการยอมรับแล้วว่ามีความมั่นคงยั่งยืนสูง และยังมีการปรับปรุงระบบอยู่สม่ำเสมอเพื่อให้สมาชิกได้เข้าใช้งานอย่างไม่มีสะดุดเลยครับผม

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    ถ้าจะถามหาเกมออนไลน์ที่เล่นง่ายและทำเงินได้ง่ายที่สุดคุงหนีไม่พ้นบาคาร่าออนไลน์ UFABET จึงเอาอกเอาใจสมาชิกโดยการรวมรวมเกมบาคาร่าออนไลน์ไว้มากมายก่ายกองเพื่อสามาชิกได้เลือกเล่นอย่างเต็มที่นอกจากนั้นยังมีเกมอื่นๆอีกมากมาย

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    จริงๆเล่นมาหลายเว็บไซต์เลยคะครับ ส่วนใหญ่ก็จ่ายจริงครับ แม้กระนั้นที่ต่างเป็นบางเว็บไซต์เวลาฝาก-ถอนควรต้องผ่านผู้แทนครับ จึงควรแคปจอส่งให้บุคลากร ผมว่าป่วยไข้เลย มี UFABET นี่แหละนะครับ ผมว่าระบบดีสุดเลย ฝากถอนอัตโนมัติทำเองได้เลยขอรับ

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