Scarlett Johansson Workout and Diet
Actress
Born: 1984
Originally from New York City, Scarlett Johansson always wanted to be an actress. She enrolled in the Lee Strasberg Theatre Institute and also at the Professional Children’s School for aspiring child actors. Johansson got her first taste of professional acting at age 7 with a couple of lines in an Off-Broadway play. She moved on to film when she was just 9 in the movie North. In 2003, she won a BAFTA for her role in Lost in Translation. Johansson has received many other awards, including a Tony for A View from the Bridge, and multiple nominations for Oscars and Golden Globes. She is perhaps best known for playing Marvel Universe’s Black Widow. Johansson also sings and has released several albums to mixed reviews. She is regularly given a high beauty ranking by various magazines, and she is also actively involved with charities including cancer research, food insecurity and poverty. Johansson is a global ambassador for Oxfam. She has been on Forbes list of Celebrity 100 multiple times, and is the world’s highest paid actress since 2018. Johansson has been married twice and has 1 child. She avoids social media. She is 5 feet, 3 inches tall and weighs about 125 lbs.
Known For:
Scarlett Johansson‘s Diet
Summary
Johansson watches her intake and eats clean generally, but she has zero aspirations of being a ‘stick insect.’ When training for the role of Black Widow, she sticks to whole foods like eggs, poultry, fish, fresh fruit, vegetables and whole grains like oatmeal and quinoa. Her one indulgence is cheese, which she loves unapologetically. To prepare for movie roles, Johansson works with a trainer, counts macros and follows a special diet cycling high carb and low carb days, as well as intermittent fasting. She stays hydrated with plenty of water.
Estimated Macros
- Low-Medium Carb 20%
- Medium Fat 30%
- Medium-High Protein 60%
Diet Details
Basic Breakfast
On her low-carb days, Johansson will start off with a couple of egg whites and 2 whole eggs along with 1/2 an avocado and another green vegetable. For her high carb day, she’ll add a piece of fruit, a 1/2 cup of oatmeal and a slice of toast, along with 5 g of coconut oil, but switch up the eggs to 3 whites and 1 whole.
Sensible Snacks
Johansson’s mid-morning snack is usually a protein shake made with 1/2 a banana, a handful of spinach and 1 tablespoon of peanut butter.
Light Lunch & Dinner
A midday meal for Johansson is frequently 4 oz. poultry or fish along with low-carb veg or a salad along with some nuts and 100 g of rice. Dinner is similar, minus the rice on her low-carb days.
Intermittent Fasting
Johansson’s minimum requirement for fasting was 12 hours a day, but due to her work schedule, she frequently fasted for longer, 15+ hours. Intermittent fasting offers many benefits including autophagy, which is the process of breaking down old cells and building new.
What to Eat
Whole, natural foods
Egg Whites
Whole Eggs
Avocado
Coconut Oil
Nuts
Fruit
Poultry
Fish
Berries
Leafy Greens
Low-carb Veggies
Rice
Oatmeal
Bread
Protein Powder
Cheese
What to Avoid
Refined Sugar
Processed Foods
‘White’ Carbs
Artificial Ingredients
Chemical Additives
Red Meat
Johansson on her Diet Philosophy
‘I try to stay fit and eat healthily, but I am not anxious to starve myself and become unnaturally thin. I don’t find that look attractive on women and I don’t want to become part of that trend.’
Johansson on the Pressures of Hollywood
‘Everyone is so damn skinny and you constantly feel like you’re not skinny enough. But I have ‘fat days’ and I accept that I’m never going to be rail thin.’
Johansson on her Rumored Weight Loss
‘There was this rumor mill cranking out stories that I had lost 14 pounds. I could never lose 14 pounds. I can’t look at somebody who is 6 feet tall and 120 pounds and say, I’m going to get that body…You have to work with what you’ve got.’
Johansson on Cheese
‘My greatest vice is cheese. Nothing else reigns over my life.’
Scarlett Johansson‘s Workout Routine
Weekly Routine
Get Into a Routine
Johansson says she has used the same fitness routine for the various films Black Widow appears in because it works.
Work It
Johansson isn’t afraid to sweat it up at the gym. She likes to work her whole body hard.
Core Concentration
Johansson spends a lot of time on her core, especially after having her baby.
Get Help
Johansson has been working with celebrity trainer Eric Johnson since 2009. They focus on all aspects of fitness, including strength, stability, and endurance.
Stay Sharp
Even when she’s not actively training for a film, Johansson prefers to maintain her fitness at a fairly high level. She never likes to need more than a few weeks to get back to her peak.
Daily Dose
Johansson works out 4-5 days a week all the time, for 45 minutes to an hour. She gets up early to squeeze it in before the rest of her busy days starts.
Mix It Up
Johansson isn’t afraid to try new things, like MMA. She also does gymnastics and weightlifting.
Pass on the Pilates
Johansson says she’s tried slower, gentler exercises, but they don’t excite her. She also hates traditional cardio. She prefers things like sprints, kettlebells, plyometrics (jumping), multidirectional jumps, and she also uses boxes and hurdles to practice explosiveness and looking cool under pressure.
Exercise Style
Day 1
To improve reaction time:
Rotational M slams with pushup to down dog: 10 reps x 2 sets
Single-arm farmer’s walk: 30 steps x 2 sets
Three-way bounds: 20 reps x 2 sets
Spiderman lunges: 5/side x 2 sets. 60 sec rest between sets.
Strength training:
Deadlifts: 5 reps x 4 sets. 15 sec rest between sets.
Barbell hip thrusts: 8 reps x 4 sets. 15 sec rest between sets.
Kettlebell swings: 15 reps x 4 sets. 15 sec rest between sets.
Density: Do as many sets as possible in 5-8 min
Standing dumbbell overhead laterals: 10-20
Bent-over dumbbell rear delta: 10-20
Dumbbell overhead press: 10-20
Hanging leg raises: 10-15 reps x 3 sets. 30 sec rest between sets.
Ab wheel rollouts: 10-15 reps x 3 sets. 60 sec rest between sets.
Day 2
To improve reaction time:
Plyometric push-ups: 5 reps x 2 sets
Ice cream makers: 5 reps x 2 sets
3-way hops: 5/each side x 2 sets
Barbell overhead squats: 5 reps x 2 sets
Strength training:
Incline dumbbell press: 8 reps x 4 sets
Neutral grip chin-ups: 5-7 reps x 4 sets
Sumo deadlifts: 5-7 reps x 4 sets. Hold for 2 sec.
Feet-up push-ups: Max reps x 3 sets. Add 10-25 lbs. on back.
Chest-supported triceps kickbacks: 20-15-10 reps x 3 sets
Spider curls: 10-15-20 reps x 2 sets
Rower repeats: 150 meters x 3-6 sets
Day 3: Rest
Day 4
To improve reaction time:
Medicine ball side toss: 8/side x 2 sets
Forward & backward bear crawls: 30 ft x 2 sets
Alternating step-up jumps: 20 reps x 2 sets
Farmer’s walks: 30 ft x 3 sets
Strength training:
Prone leg curls: 12-10-8 reps x 3 sets. 45 sec rest between sets.
Goblet squat: 6 reps x 4 sets. 15 sec rest between sets.
Bulgarian split squat: 8/side x 4 sets. 15 sec rest between sets.
Leg press, no lockout: 15-20 reps x 4 sets. 15 sec rest between sets.
Dumbbell lateral raise: 10 reps x 3 sets. 15 sec rest between sets.
Dumbbell lateral raise partials: 20 reps x 3 sets
Day 5
Core circuit:
Stability ball dead bugs: 10/side x 3 sets
Stability ball stir the pot in plank on forearms: 20 reps x 3 sets
Stability ball pikes: 10 reps x 3 sets
Explosive kettlebell swings: 75
Push-ups: 50
Strength training:
Single-arm dumbbell rows: 6-8 reps x 4 sets. 15 sec rest be-tween sets.
Inverted rows: 10-12 reps x 4 sets. 15 sec rest between sets.
Cable seated rows: 12-15 reps x 4 sets. 60 sec rest between sets.
Close grip bench press: 10 reps x 3 sets
Triceps pushdowns 20 reps x 3 sets. 60 sec rest between sets.
Day 6
Complex: Complete each exercise without rest or setting down weights.
Bent-over rows: 75 reps x 3-6 sets
Romanian deadlift: 3-6 sets
Hang clean: 3-6 sets
Front squat: 3-6 sets
Push press: 50 reps x 3-6 sets 90 sec rest between sets.
Finisher
pick one:
Bodyweight squats: 20
Alternating lunges or lunge jumps: 10/side
Squat jumps: 20
Day 7: Rest
Johansson on her Body
‘I am stronger and more capable now than I was 10 years ago, which is so awesome to be able to say.’
Johansson on her Body, Take II
‘I don’t need to be skinny to be sexy.’
Johansson on Her Exercise Plan
‘I do the same fitness routine as my big muscle-man trainer. A lot of it is endurance, stability and strength training.’
Johansson on Working Out
‘I like to work up a sweat. I’ve tried Pilates and yoga and all that, and I like to dabble in different things, but I always come back to a good, old-fashioned athletic, full-body workout.’’
Scarlett Johansson‘s Supplements
Plant Protein
While preparing for the role of Black Widow, Johansson would have a shake made with organic plant protein every morning. Besides protein, it also contains vitamins, minerals and probiot-ics. It helps fill you up, build muscle, recover faster and burn fat.
multivitamin
Johansson isn’t dishing about other supplements she may take, but a daily multivitamin is always a safe bet when you’re watch-ing your intake.
omega-3s
Get it here
pre-workout
Scarlett Johansson‘s Lifestyle
Tender Beginnings
Johansson says she wanted to be Judy Garland in Meet Me in St. Louis, would practice acting by staring at herself in a mirror until she made herself cry.
All In
Johansson dyed her hair red and took up weight lifting to convince the film producers she was the right one for the role of Black Widow.
A Family Affair
Johansson’s mother worked as a producer and was her manager, her grandfather was a screenwriter and film director, and her older sister Vanessa is also an actress. Johansson also has a twin brother (who is not an actor).
Nine Lives
Nix the Nickname
Johansson is not a fan of the media’s nickname for her: ScarJo, which she thinks is lazy and ugly.
Go Gently
Johansson on Social Media
‘I can’t think of anything I’d rather do less than have to continuously share details of my everyday life.’
Johansson on Starting Out her Career in Commercials
‘I didn’t want to promote Wonder Bread.’
Johansson on Hollywood Life
‘It can be very, very lonely and it can eat you up if you don’t take care of yourself.’
Johansson on Aging
‘It’s a great thing to get older and learn. I don’t feel bound in any way by how many years I’ve lived. I identify just as much with my 86-year-old grandmother as I do with my sister.’
Johansson on People
‘What I respect most in people is naturalness and authenticity. I like to be able to see into their soul. I aspire to be a truthful person.’
Johansson on an Alternate Life
‘Whose job would I like to step into for the day? The president’s. I could probably get some things done in the Oval Office.’
Recommended Products
References
https://www.instyle.com/celebrity/celebrities-who-dont-use-social-media
https://www.hollywoodreporter.com/sites/default/files/custom2/Embeds/ScarlettJohanssonsBlackWidowWorkout.pdf
https://www.huffpost.com/entry/scarlett-johansson-twin-brother-hunter_n_6185484
https://www.muscleandstrength.com/workouts/scarlett-johansson-workout-program
https://www.womenshealthmag.com/beauty/a30795401/scarlett-johansson-skincare-routine/
