How To Get In Superhero Shape!

How To Get In Superhero Shape!

How To Get In Superhero Shape!

This July another superhero from the pages of Marvel Comics will be gracing our screens. The 20th instalment in the Marvel Cinematic Universe will be Ant-Man and the Wasp starring Paul Rudd and Evangeline Lilly.

Lilly has applied an exceptional training regime to get into shape for her character Hope Van Dyne a.k.a the Wasp.

Before even beginning to attempt a strenuous workout routine, Lilly notes the importance of eating a healthy balanced diet. On Instagram she gave us 3 useful tips:

Tip #1

Let yourself be hungry before you sit down for a meal — that means no snacking to alleviate boredom. Snacking can be best avoided if you are prepared for your next meal — it will be much more tempting to buy unnecessary food items when you don’t have a plan of action, so write a list and stick to it!

#waspworkout #hunger Part 2: So, if you're looking to drop pounds, or clear your mental fog, or eat healthier, or increase your sense of wellbeing, perhaps you could try this simple, but surprisingly rare and sometimes difficult, little tool that I use a lot. Try being hungry. If tackling this at every meal feels too difficult for you at first, try just doing it for lunch. Or dinner. It's a great start. And, if you're going to try intentionally adding more hunger to your life, my #1 tip is: always be prepared with your next meal! The danger of feeling hungry is making poor choices when you finally do eat. I always say "don't shop for groceries when you're hungry" because you'll pick up all the junk! So when I know I'm gonna wait for that little tummy grumble before eating again, I try to prepare, or at least PLAN, my next meal. I will eat a well-balanced meal and watch my taste buds dance, my energy soar and my waistline trim down. What do I consider a well-balanced meal? We'll talk about in depth in these #waspworkout posts. #hunger #hungry #diet #food #health

A post shared by Evangeline Lilly (@evangelinelillyofficial) on

Tip #2

Count ingredients NOT calories — overly complex and processed foods are more addictive and less satisfying.

#waspworkout ??‍♀️ #ingredients I have never in my life counted calories, but I do watch ingredients very carefully. Here's my theory: 1. If I can't pronounce it, likely I don't want to be ingesting it. (I make an exception for citric acid, which I can pronounce but sounds suspiciously chemical. Turns out it is a relatively NATURALLY derived preservative.) 2. Less is more. If there are 17 ingredients in a pack of chips I would bet my life they are not as good for me as the ones made with potatoes, oil, salt and pepper. (Yes, those simple, natural packaged foods do exist.) See, the trick to making processed food addictive is the perfect blend of what this laylady will call "flavour chemicals". The scientists paid to create these "flavour chemicals" want the end result to be so delicious that you want to over-indulge, but leave you with a lingering LACK of satisfaction, so you keep coming back for the delicious. It's not a malicious strategy, they're not actually TRYING to use science to make us fat, it's a greedy one, they just want to sell more product. But, I don't like to get played, so I try to avoid those carefully designed, food-like substances. 'Cause, I'm no super hero…I'm not immune to that irresistible blend of delicious and NOT satisfying. Just like you, once I pop, sometimes I just can't stop. When I get full on REAL FOOD, I want to STOP EATING. BUT! When I get full on a bag of Doritos, or frozen pizza, or wheat thins, or processed beef jerky…I often just want more. So, not only will I be putting toxic mystery chemicals into my body ?, but I'll put WAY too many calories in with them. So, I read the ingredients in the foods I buy. Sometimes I eat the addictive chemical food. And I make sure to enjoy it when I do. But, mostly, I try to stay away from that junk and keep it real…literally. If I can recognize an ingredient as a real food that comes from nature, I'm in. Truth be told, I've been doing that for so long now, that a LOT of that chemical shit just tastes bad to me. Having cleared my system of most of that nonsense, I actually PREFER the taste of real food now and, get this…I actually get SATISFIED when I eat (gasp! ?)

A post shared by Evangeline Lilly (@evangelinelillyofficial) on

Tip #3

Add more vegetables to every meal.

#Regrann from evangelinelillyofficial – #waspworkout ??‍♀️ #veggies! I don't "diet". I strongly dislike the notions of total deprivation that it connotes. I'm a believer in discipline and indulgence in equal measure. So, when I want to trim down, one of my tricks is to ADD food to my daily intake. I carry on eating the things I want to eat, in moderation, and simply ADD vegetables…to every meal. That's right EVERY: breakfast, lunch and dinner. I'm not talking about ONE leaf of lettuce on a mayo, chicken, aioli, cheese sandwich. I mean a full portion of vegetables kept relatively clean and not cooked to within an inch of recognition. Real veggies. Lightly stir fried veggies. Steamed veggies. LIGHTLY dressed raw veggies. Or, gasp! Raw, bare veggies . Happy veggies ☺️. But I DON'T eat them IN PLACE if the naughty foods, I eat them along WITH the naughty foods. And this keeps ME happy. Not only will the vegetables fill my belly with fiber, thus making it too full to stuff in the same quantities of bread and chocolate, but also the vegetables satiate my biological cravings for nutrients, helping to prevent "munchies" that are nutritionally driven and, as such, insatiable by a pack of Red Vines. Also, there's the added benefit of the fiber stimulating my metabolism and helping me to digest that bowl of mesquite bbq chips more efficiently. The vegetables help to give me energy, the get-up-and-go I need to get on with a busy day, and that busy "doing" helps to keep me distracted from potential "boredom munchies". And eating veggies satiates my hand-to-mouth fixation, giving me something to stuff in my gob over and over that won't chalk on the pounds. By adding vegetables to every meal I will, inevitably, eat LESS of the other, more indulgent foods that I enjoy without consciously trying to abstain. As if all of that isn't fantastic enough, there's also the added bonus that, as I get in the habit of eating more veggies, my palette starts to change and…lo and behold! Veggies actually start to become a very appealing option. I genuinely come to love them. Imagine…????

A post shared by Ant-Man and the Wasp ig (@ilove_antwasp) on

While healthy eating is a necessity, it will only get you so far. Under the hashtag #waspworkout Lilly has posted a wealth of useful content on how to achieve your ideal fitness goals.

Tip #1

You don’t need to spend hours lifting weights to get muscle definition, instead focus on trying to reduce your body fat. Reducing your alcohol, starch and sugar intake will go far. Lilly is a firm believer in the idea that “losing weight is 30% exercise and 70% what you eat.”

#waspworkout ??‍♀️ #muscledefinition #bodyfat . For those of you who have been on this Wasp Workout journey with me, working to build some more muscle, but don't feel like you're seeing the results, let's talk about body fat. The key to muscle definition is body fat. Most rock stars and super models don't spend hours pumping iron, but many have very visible muscle definition, even if they don't have enormous muscles. Whether your muscles are large or small, the key to seeing them them is reducing your body fat (hopefully not so far as rock-stars and super models ?.) . When I want to drop a quick few pounds to enhance my muscle definition I have a few, go-to habits I incorporate that are predictable and simple, but very effective. 1. REDUCE MY SUGAR/BOOZE INTAKE. I don't go cold-turkey. I like moderation. But I do cut it back significantly, aiming for at least two-days a week with NO sugar other than the little bit of honey I put in my tea in the morning, and the other days with very small amounts of sugar. (Watch out for hidden sugar! Check your ingredients! It's in everything these days!). When I do eat my little square of dark chocolate or that cookie with my tea, I remember to ENJOY IT. If I worry about it and feel guilty while eating it, I'll miss all the pleasure and just crave another. 2. REDUCE MY PORTION SIZES. One of the hardest things to get in the habit of is only eating until you're satisfied and no more. It takes concerted practice because so much of our eating is unconscious. But slowing down and really paying attention so that I don't eat beyond satisfied, and I don't eat when I'm not hungry, is huge for body fat reduction. 3. ONE MEAL A DAY WITH NO STARCH. 4. INCREASE VEGGIE INTAKE. Without drowning them in sauces, oils and dressing. Again, I use those yummy things, but in moderation. (See #waspworkout #veggies.) . I've heard experts say that losing weight is 30% exercise and %70 what you eat. In my life I've seen that to be true. . So if you've been working hard for a while building up your strength, it might be well worth it to work hard for a while to clean up your food intake and watch your results pop out!

A post shared by Evangeline Lilly (@evangelinelillyofficial) on

Tip #2

Stretch! By stretching you will get “more definition, greater reach, increased agility, more fluid movement and sharper reflexes.”

#waspworkout ??‍♀️ #stretchandstrength! I'm a fan of strength. I come from a family of strong individuals. We build muscle easily and pride ourselves in working harder than the next guy. I'm the gal that likes to compete with men in push-up contests and drinking contests alike. But over the years I have come to learn that I don't want strength without flexibility. Both in body and in mind, it is a limber muscle that will give me more definition, greater reach, increased agility, more fluid movement and sharper reflexes. In the past five years I have devoted about 30-50% of my exercise time to stretching. I have found that no other activity can offer me the same bounty of results. If I'm traveling and have nowhere to exercise, I stretch. If I'm bloated and feel like my digestion has slowed, I stretch. To clear a persistent mental fog, I stretch. To release my stresses from a day of work or motherhood, I stretch. Crazy thing is, I used to HATE stretching. That is until I realized that it doesn't have to be a static discipline, but can be…well…flexible; an almost musical expression of whatever it is I'm in need of. No two stretching sessions of mine will ever look the same. I just go with the flow. Whatever my body feels like doing, I do it. Sometimes my stretching is slow and meditative. Sometimes it's wild and inventive. Sometimes my stretching will resemble dancing more than yoga. Sometimes my stretching is weak and uninspired. But no matter what the expression, I always try to honour my mood and I always come away with results. Stretching builds my strength, my stamina, my circulation, my heart, my lungs, my digestion, my discipline, my attitude, my outlook and my mood. And…maybe most importantly ?…it keeps me SLIM. ???. (That's a joke. It does keep me slim. But come on…slim's not everything. Right??) (PS – For full 18min vid, see link in bio.)

A post shared by Evangeline Lilly (@evangelinelillyofficial) on

Tip #3

Do small ‘blasts’ of exercise to increase your strength. Lilly demonstrates how to do a quick and easy exercise called ‘the funnel.’ These are great because you can do them anywhere and you don’t need a gym membership.

Stay tuned for more fitness tips on Beauty News

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