Last updated on February 6th, 2021 at 11:03 am
Marvel and Sherlock Holmes are killing it.
We’ve had Robert Downey Jr., Benedict Cumberbatch, Rachel McAdams, Martin Freeman, and now Jude Law in both Sherlock Holmes series, AND casted in The Marvel Universe.
It doesn’t get any better.
McAdams’ started off as Regina George in Mean Girls, and has only been absolutely incredible since. Movies like The Notebook, Wedding Crashers, The Vow, Southpaw and so much more!
And, the whole while she kept her rockin’ physique – so we’re going to break down just how she does it.
Rachel McAdams Stats:
Height: 5’4
Weight: (approximate) 120 lbs.
Age: 39 years old
McAdams’ 5’4 means she just misses the average mark for women at SHJ, which is 5’5-5’6 and falls in the shorter category of ladies.
The average holds women like Jennifer Aniston, Margot Robbie, Katie Cassidy, Katheryn Winnick, Caity Lotz, and so much more.
McAdams being in the shorter category places her with women like Olivia Munn, Natalie Portman, Emilia Clarke, and even Scarlett Johansson.
But, we obviously don’t forget about our taller ladies like Gal Gadot, Zendaya, Sophie Turner, Jennifer Lawrence, and a bunch of others.
Either way, though, the routines I make are for anyone and everyone to utilize.
So, don’t worry about where you fall!
Take The SHJ Program Quiz and find the perfect program for YOU.
Rachel McAdams Diet and Nutrition
Shape.com has some pretty good information about Rachel McAdams’ diet and nutrition.
They give us a nice quote from her trainer here:
“I have all my clients rid their cabinets of low-fat foods because they tend to overeat it,” Owen says. “I believe everything in moderation. Eat and enjoy red meat, take in plenty of leafy greens and coniferous veggies… just make sure a protein and fat is in every meal. And if you’re going to have complex carbs, it’s better to have them first thing in the morning.”
So, her trainer believes in carb loading in the morning IF you’re going to have complex carbs, but thankfully for us, we utilize intermittent fasting.
That means cutting those carbs out will likely allow us to use cyclical ketosis as well.
Can you say awesome cheat meals?!
I can.
Check out the nutrition pillars on the site, or choose your favorite Nutrition Class (Samurai, Viking, Spartan, Hunter Gatherer, Minimalist, Monk, SuperHuman) in The Academy and implement it all into your regime to shred some fat!
Take The Free Workout Placement Quiz and find the best free workout for you.
Rachel McAdams Workout Routine Research
In the same article from Shape.com I was able to find Rachel McAdams’ “high intensity workout routine” and a ton of information about it.
In a separate article I found a group that tried it ranked it an 8 on the difficulty scaled, but reading through it seems to be pretty awesome!
I might have to try it myself…
In the article, aside from the high intensity routine they mention this:
The 33-year-old actress is passionate about biking and yoga (she has previously said she practices Kundalini nearly every morning)
So, we’ll definitely be including yoga and biking in our McAdams routine as well.
Her trainer says:
“She’s very athletic, moves very fluidly, and never needed a lot of correction in her workouts,” he says. “We found a way to work out every day, even if we had to do it at 4 a.m.”
Every day!
That’s dedication. Sounds a lot like Kevin Hart and Demi Lovato actually.
He also continues by saying:
“Going at a steady rate for an hour isn’t improving your cardiovascular system,” Owen says. “With a shorter, more intense exercise, your body is forced to tap into its fat storage to get a more sustainable energy force. Studies prove this quick, high-intensity method burns more fat.”
High intensity training, and HIIT. Got it!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Rachel McAdams Workout Routine
Training Volume:
5+ days per week
Explanation:
I’m going to be giving you McAdams routine that her trainer gave Shape.com, and also two days of programming that can either include the yoga, biking, or some other HIIT training.
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.
Option One: High Intensity Interval Training
30 minutes of HIIT of one of the options below:
Treadmill:
1 min on:
Run 5.5-9 mph
1 min off:
Walk 2.5-3.5 mph
Bike:
1 min on:
Keep RPMs above 100 with level 7+
1 min off:
Steady RPMs above 50 with level 3-
Option Two: McAdams’ High Intensity Trainer’s Program
You’ll Need: Exercise mat, Kettle Ball, Box
How it Works: Owen’s workout focuses on metabolic conditioning, which works more of your fast twitch muscle fibers. You’ll start with a dynamic and advanced warm-up, a ¼ mile jog, and then 12 rounds of very intense moves done with no rest between sets.
“You’ll work the entire body, burn more fat, increase your heart rate and psychologically…you know you’re going to have to bring your A-game, so it makes it that much more rewarding when you complete this,” Owen says.
STEP 1: DYNAMIC WARMUP: Mark Verstegen’s Movement Prep
-Hip Crossovers (12 reps each side)
-Scorpions (12 reps each side)
-Lateral Lunges (12 reps each leg)
-Sumo Squats (12 reps)
-Forward Lunges (12 reps each leg)
-1/4 Mile Jog
STEP 2: ADVANCED WARMUP: Complete five rounds, back to back
-Squats (12 reps)
-Push Ups (12 reps)
-Jumping Jacks (12 reps)
STEP 3: WORKOUT: Complete 12 rounds with no rest between sets. After every 3rd round, sprint ¼ mile as fast as you can.
-Kettle Ball Swings (5 swings)
-Box Jumps (5 jumps)
-Burpees (5 reps)
Tip: Set a performance goal rather than just an aesthetic one, and time this workout so you can try to do it faster every time.
“Celebrities often focus on how well they can make their body perform instead of focusing on how good it will look,” Owen says. “You’ll always feel more confident in reaching your goals if it’s performance based.”
Option Three: Yoga or Biking
McAdams loves biking and yoga, so if you want to utilize this day towards that, that is completely fine – if not encouraged!
Head out to a cycling class, hop on the bike outside, do some yoga, head to a class, or even utilize The Jedi Path within The Academy.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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