Last updated on April 14th, 2020 at 05:31 pm
We’re breaking into the Pop Star realm.
In many cases SuperSTARS are also SuperHumans, and we’ll be seeing a bit of a transition to all celeb culture to adhere to popular demand.
So, here’s to you Rihanna for being one of the first to break us into that transition.
And, yeah yeah, I know we’ve seen people like Zac Efron, and Jennifer Aniston and a bunch of others that aren’t “Superheroes” or “Nerdy”, but now I’m telling you it’s an official transition.
Duh.
That all being said, Rihanna has been in some films and movies that would actually fit a premise, but that’s besides the point I’m trying to make. She’s a superstar singer, and her work has been in Star Trek, The Hangover, and more – while she’s appeared in things like Battleship, Bates Motels and some other titles as well.
Rihanna Stats:
Height: 5’8
Weight: (approximate) 140 lbs.
Age: 29
Rihanna is actually above average height for the women that we’ve seen at SHJ.
She’s not quite as tall as ladies like Gal Gadot, Sophie Turner and Zendaya, but she’s pretty close and right around that range with Jennifer Lawrence.
The average is more around the 5’5-5’6 range for ladies, with women like Margot Robbie, Katie Cassidy, Evangeline Lilly, Alicia Vikander and many more.
At the shorter height range we have women like Scarlett Johansson, Emilia Clarke, Natalie Portman and a handful of others.
Rihanna Diet and Nutrition
You guys would be amazed at how much Rihanna eats.
I was able to find a TON of information about her diet, and I’m going to lead by telling you this: there’s nothing specific about her dietary guidelines. She loves to eat!
Here’s a quote from Elle.com:
Some stars go the Goop route—fruit, kale, granola—with the snacks they ask for in their dressing rooms. Rihanna does the opposite. Her rider, Ellen DeGeneres revealed today, is basically your college diet: regular Cheetos, hot Cheetos, Oreos, Golden Grahams cereal, Cup Noodles, red and white wine, vodka, soda, Frappuccinos, and garlic olives. “I just like to be prepared,” Rihanna explained. “You never know what mood you’re going to be in.” And the Cheetos are the most important: “I don’t eat the Oreos that much. Golden Grahams I haven’t eaten in two years, but Hot Cheetos definitely happening, regular Cheetos when I’m tired of the Hot Cheetos, crunchy always [for texture].”
And, she also told Vanity Fair this about her diet and workout routine:
“Legit, I have been in the gym every day this week because I am not willing to give up my food. But I will sacrifice an hour in the gym.”
I also found that Rihanna has a personal chef named Debbie Solomon that I was able to pull a bunch of information from.
A quote from Dr. Oz tells us:
Solomon has been cooking up a storm for the star for four years — ever since Rihanna anonymously called her up and asked for a few test meals. Her trial dishes included curried chicken with rice, peas, and plantains, lamb shank, and pasta carbonara.
Which expands into this:
While the pop star is far from a picky eater, Solomon does call her a “moody eater,” which has drastically changed her cooking and meal-prep process.
“[With previous clients] I would send in a menu on a Sunday or Monday and they would pick for the week, and then I’d be able to shop and prep, but this is nothing like that,” she said. “We don’t know what we’re gonna want to eat tomorrow, so why even pick today?”
She Makes Sure Certain Meal Staples Are Always Available
After spending two world tours with the singer, Solomon knows which ingredients always need to be in her kitchen pantry. “Every protein that you can think of, [Rihanna] eats,” Solomon said.
Also, veggies, rice, and pasta are clear daily favorites for the star. Whenever traveling, Solomon brings a “case of spices” that includes maggi cubes, curry, cumin seeds, adobo, and five-spice.
And no meal is complete without Scotch Bonnet hot sauce. (“It’s good on curry.”) Solomon explained on The Doctors that her job “literally depends on” having at least one bottle with her wherever she is.
She Believes Delicious Food Comes First
When making meals, it’s all about pleasure for the chef. She told Bon Appetit that she advises eating “everything rich and delicious”— in moderation, of course.
“There shouldn’t be shame in eating food,” she said. “I won’t waste my calories on bullsh*t. If I take a bite of something and it’s sh*tty to me, I’m not just going to eat it because I’m hungry. I’m going to stop eating that sh*tty thing.”
And, all of this generally points to the same exact result. Rihanna loves food, trains hard, and doesn’t want to give up what she loves.
That’s pretty much a premise of The Academy’s Nutrition Classes (Vikings, Hunter Gatherers, Monks, Samurais, Spartans, Minimalists) as well – as we know sustainability is absolutely crucial.
Countering basically EVERYTHING else that I was able to find was a quote or two from a trainer Rihanna worked with. One thing she had to say was:
A typical meal for the newly crowned queen of the digital universe? “Fish with a salad or veggies,” Nuñez says.
But, we’ll more than likely believe the 99%.
Rihanna Workout Routine Research
Both Shape and Hollywood Reporter had a lot of good information about Rihanna’s workout routine.
One thing Hollywood Reporter immediately tells us is this:
According to the fitness guru, she does “everything from power lifting to plyometrics” with Riri.
“We do cycling, hiking, paddling — we try to mix it up,” said Granger, who’s been tapped as Puma’s new brand ambassador, of how she keeps the singer in shape. “Someone like that who’s working out almost everyday, we need to keep it fresh and exciting.”
That’s what we like to hear!!!
Rihanna has worked with multiple trainers so it’s fun to get a different offering of perspectives.
Shape.com actually gives us a full day worth of training which I’ll share with you within the workout routine as an option for one of the days that I program.
As we know, Rihanna has a crazy schedule being a Hip-Hop Star, so her training definitely fluctuates, and the quote above tells us that it does A LOT!
One thing that stands out on many of these sites is how much Rihanna focuses on core. She struts a six pack physique, and her training allows for it!
Check out The Superhero Academy and start unleashing your inner Hollywood Physique.
Rihanna Workout
Training Volume:
5 days per week
Explanation:
Rihanna’s training jumps around to a ton of different styles. She’s extremely busy, but makes sure to try and get to the gym 5 days a week. I will be programming you a bunch of days based on her regime, and it’s your job to utilize them to get in 5 days of training each week.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Day One: Powerlifting Hip-Hop Style
Warm Up:
Stretch
400m jog
Workout:
Bench Press
3×5
Back Squats
5×10,8,5,5,5
Weighted Step Ups
3×10
Straight Leg Deadlift
3×10
Military Press
3×10
Plank Holds
3×60 seconds
Front Hold Lunges (Barbell)
3×10
Day Two: Activity Day Rihanna Style
We know Rihanna gets active and does classes to stay in shape as well.
This day is your day to utilize your fitness.
You can go hiking, cycling (even take a spin class), do pilates – or anything that gets you moving and burning!
Get your Rihanna on! We’ve seen other celebs even do Hip-Hop fitness classes as well.
Day Three: Powerlifting Hip Hop Style Version Two
Warm Up:
Stretch
Jog 400m
Workout:
Deadlift
4×10,8,5,5
Jumping Lunges
3×20
Military Press
3×10
Mountain Climbers
3×20
Jump Squats
3×20
Plank Holds
3×60 seconds
Leg Press
3×10
Day Four: Shape.com Core Programming
Warm Up:
Stretch
Run 800m
Workout:
You’ll Need: An exercise mat, some hot Rihanna tunes, and major girl power!
Full-Range Sit-Up
Start with your back on the floor with your heels secure, shoulder width apart. Leading with your chest up towards the ceiling, use the spine as it is in neutral position. Drive all the way up with your chest and once you reach your knees, extend your arms up and straight overhead. Your shoulders should be directly over your hips.Complete 32 reps.
Sit-Ups with Torso Rotations:
Lie on your back with your right ankle resting on your left knee. Your right arm is placed on the floor out to the side. Keeping the right shoulder down, curl the left shoulder up to the right knee. Repeat with opposite limbs.Complete 32 reps on each side.
Holding Plank:
Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor.Hold this position for 32 seconds, repeat 3 times.
Active Plank:
From plank position, take your right hand, lift it from the floor and drive it into yourself (forward and back) like you’re tapping the floor. Think about the elbow striking something behind you.Complete 32 reps on each side. Believe us, you will be exhausted.
Roman Rotator
Stand in a horse straddle, with your feet parallel in a wide squat position with your back flat. Take your arms and lift your elbows to shoulder height. Rotate left to right, right to left.
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