How to Get a Black Widow Body

Scarlett Johansson says being physically gifted is one of the best parts about working for Marvel. Before playing Black Widow in Avengers franchise, the 34-year-old actress (and now the mother of a young daughter) admits she’s never stepped foot in the gym: “I’m stronger and more capable now than I was 10 years ago. years ago, it was wonderful to be able to say. “

Coach Eric Johnson, who has worked with Johansson since 2009, as they prepared for her Marvel Cinematic Universe debut in Iron Man 2, recalling her first rope climb. “On the way up she threw me in the face and gave me a bloody nose – she was celebrating and I was trying to hold back my tears, spitting out blood,” he said, jokingly, “she was in danger. dangerous even if she’s not in the Black Army Widow Costume!”

Johnson is the co-founder of Homage, a New York-based fitness company he owns with his brother Ryan Johnson; The trainers, who also work with Ryan Gosling and Sebastian Stan, launched their own private dual gym in a building on the Upper East Side in May.

“What can a black widow do? 500 pounds gain,” says Johnson, who strategizes how to get Johansson as close as possible to these imaginary stats, including on Avengers: Endgame. 245-pound, tug-of-war series, one-legged pistol squat and 45-pound plate rep-ups on Johansson’s back. In fact Avengers: Infinity War and Endgame being shot back allows the pair time to hit these breakouts. “We’re trying to create this crazy comic book hero in real life with an ordinary person,” he said.

Neither weight loss nor body fat percentage were of interest to the star – performance and the fit of her outfits were her main concerns. “Scarlett always wants to be within three weeks of her peak condition,” says Johnson. Johansson admits that endurance is her biggest struggle, as is time. “It’s hard to fit everything when you’re trying to balance motherhood, training, and work,” she says, “That balance is a myth!” She does sessions that last from 45 minutes to hours, four to five days a week, starting at 6 a.m., before her daughter Rose wakes up, “cleaning me up so that after work, I can You can prepare dinner and shower and spend the night with her before getting ready for the next day. “Fun but highly focused activity sessions that involve work on measuring important plyometric responses – i.e., sometimes multi-directional jumping using boxes and obstacles to keep her explosive and steady strong. “If you’re doing a running scene, you want to be as fresh and strong in the first shot as you were in your 20s,” Johnson said.

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The trainer also combines Olympic weightlifting and gymnastics, while also giving Johansson classes – hot yoga, combat training or SLT Pilates (the last one was tough for Johansson, he admits) – to warn him of weakness. The duo works in phases lasting three to six weeks, the first of which uses twists from sets and various holdings to promote rapid brain-muscle connections. Phase two focuses on strength, and phase three leans Johansson before firing. “Scarlett hates traditional cardio,” says Johnson. Instead, they practice sprinting, battle ropes, and kettlebells, a favorite tool because “it teaches her to be strong and strong while crafting.” [the exercise] looks elegant and pretty. ” After all, it’s not enough for Johansson to simply go through each step; she has to “do it easily and fluently, be able to own it.”

As a result, Johansson has learned to look calm and composed, regardless of effort or annoyance. “A lot of people have ugly faces when they work out, but ‘Scarlett doesn’t really have a painful face’ unless she’s trying something new and hard,” says Johnson. He added, “We always push her ceiling so anything below is achievable and easier,” such as learning stunt choreography on the fly.

Of course, diet is a big part of the puzzle. Because EndgameJohansson has had success with time-restricted eating to stabilize her energy: If her last meal of the day comes at 9 p.m., she won’t eat until at least 9 a.m. the next morning. In the days leading up to filming, the star reduced carbs to enhance her cuts, “a bit of Hollywood magic,” Johnson said. Core has been a constant focus of Johansson since she had children, with the goal of one day achieving a formidable feat. Rocky move is called dragonfly. The coach adds that Johansson’s competitive spirit has proven to be a powerful motivator. “If I show her something I can do easily, she’ll want to do it,” Johnson said with a laugh. “We finished a lot of sessions with sprints, me versus her, and if I offered to start at five yards, she would be annoyed that I even dared.”

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Click here to download Johansson’s step-by-step (PDF) workout guide.

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MARVEL FOOD PLAN
Eat on a low/low/high-carb cycle with a minimum of 12 hours of fasting between the last meal of the day and the first of the next day.

LOW CARB DAYS: Total intake: 115 g protein, 75 g carbohydrate, 50 g fat

Breakfast before workout: 2 egg whites, 2 all-organic eggs, 1/2 avocado, greens (21 g protein, 0 g carbs, 21 g fat)

Snack (20-40 minutes post-workout): Smoothie: 1 tablespoon Garden of Life protein powder, 1/2 banana, 1 tablespoon peanut butter, a handful of spinach, and water or ice (20 g protein, 14 g carbs, 10 g fat)

Lunch: 4 oz. chicken or 200 g minced turkey, greens, salad or stir-fry, 1/2 avocado or nuts, 100 g rice (39 g protein, 29 g carbs, 16 g fat)

Dinner: 4 oz. wild salmon/fish buffet, greens, salad or stir-fry (30 g protein, 0 g carbs, 14 g fat)

HIGH CARB DAYS: Total intake: 105 g protein, 125 g carbs, 35 g fat

Breakfast before workout: 3 egg whites, 1 all-organic egg, Fruit (e.g. apple), 1/2 cup oatmeal, 1 slice toast or English muffin, 5 g coconut oil, Greens ( 23 g protein, 25 g carbs, 12 g fat)

Snack (20-40 minutes post-workout): Similar to a low-carb smoothie

Lunch: 4 oz. chicken or 200 g minced turkey, greens, salad or stir-fry, 30 g butter or salad dressing, 100 g white rice (30 g protein, 30 g carbs, 10 g fat)

Dinner: 4 oz. chicken or fish breast 100 g steamed rice, greens, salad or stir-fry (30 g protein, 30 g carbs, 0 g fat)

A version of this story first appeared in The Hollywood Reporter April 24. To receive the magazine, click here to subscribe.

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