Last updated on February 15th, 2021 at 09:54 am

Soon we’re going to have to switch the name of the site to “Superhero Babes”.

It’s just one after another from your requests!

Emmy Rossum is the star of Shameless (which is likely where you know her from if you’re reading this article), but did you know her and Justin Chatwin (Steve) were also Goku and Bulma in Dragonball: Evolution?

I mean, okay, the movie was horrible (in my opinion), but that’s still pretty cool.

Emmy Rossum Stats:

Height: 5’8

Weight: (approximate) 124 lbs.

Age: 32 years old

Emmy Rossum is pretty tall.

Not SUPER tall, but definitely in a taller range.

Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.

But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.

And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.

But, either way, don’t worry.

I write these routines for anyone and everyone.

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Emmy Rossum Diet and Nutrition

There’s a lot of women out there that want to look like Emmy Rossum.

Which is good news, because that also means there’s a good amount of sources for us to utilize!

Starting right off with Self.com we get a TON of information about Rossum’s diet:

“When I was filming Beautiful Creatures, I ate 1,500 calories a day—nutritionist Carrie Wiatt sent me meals from L.A. But I also gave myself two cheat days a week. I’d eat a steak and fries, an ice cream sundae and then go to Pinkberry. Of course, then I’d wake up the next morning and go, ‘Oh, great, I’m eating one poached egg and a green apple. Shoot me in the face.’ But it was totally worth it. Now I can gain back those 6 pounds that I had lost to do the movie.”

She continues with an interesting piece of information about her childhood diet:

“I was raised on a macrobiotic diet, so I was more interested in eating the junk food that other kids were eating, although I’d have to make sure my mom didn’t know. My mom has never owned a saltshaker. Now I have to sneak these contraband little salt packets from take-out restaurants into her house so that I can salt my food.”

Moving onto Shape.com she tells us about her love for carbs:

SHAPE: Is there a food that you just can’t give up?
Rossum: Carbs. I can’t do Atkins. Being gluten free is big enough already. I do brown rice, I do potatoes—I love mashed potatoes. I do quinoa. I just need some kind of carbs in my diet. Otherwise, I just feel hungry!

And, while this might be a surplus of information, we’re going to keep it going with an interview from The Cut:

What I eat for breakfast: Breakfast is my favorite meal. If we go out for breakfast usually I’ll have an egg dish or I’ll make eggs. I love shakshuka, which are eggs with tomatoes and eggplant and kale, or I’ll fry up eggs with sautéed spinach, or I’ll make a smoothie. I work with a nutritionist in California called Kelly LeVeque. She makes a smoothie with almond milk, almond butter, spinach, and vanilla protein powder. It’s actually delicious. You don’t taste the spinach. I will use yogurt or protein powder but I’m not into bee pollen and stuff like that. It’s too much for me.

On nutrition: It’s pretty clean. I am allergic to gluten and I have a sensitivity that causes immediate canker sores. I’ve been off wheat since I was about 13 years old, so almost forever. I went off cow’s milk, not off dairy completely because I still eat dairy and some cheese. But I went off of cow’s milk for my skin and I realized that almost any pimples went away.

But other than that, I eat everything. I eat sugar, I eat carbohydrates, I eat gluten-free breads. Some of my favorites are roasted chicken and roasted vegetables. I love eggs, I love omelets. I love Burrata so much. I want to take a Burrata-making class. I love sushi. I love Indian food.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

We’ve also seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Emmy Rossum Workout Routine Research

We know Emmy Rossum definitely has her diet on point.

The next step is breaking a sweat!

If you follow her on social media she’s all about getting in a workout on the road, at home; wherever she can.

She loves a lot of different classes that can help her get in her workout, such as these that she lists for Self:

“I like Physique 57, Burn 60 and SoulCycle or Flywheel, because I get positive energy from the people around me. You just can’t be the slacker. And I raise my hand like an idiot whenever the instructor asks if anyone is new to the class. I’m, like, ‘Yep, I’m the loser who hasn’t been here before.’ At least I’m not going to screw myself up by doing it wrong!”

She continues by talking about utilizing weightlifting:

“When I want to drop weight quickly, I cut back on my cardio and do a lot of weights instead. It’s counterintuitive, because you would think, I should stay on the treadmill for five hours. I also cut out all fruit and eat a lot of protein and vegetables. My go-to moves are walking lunges, leg raises and my favorite: four sets of 15 ballet pliés, holding 8-pound weights.”

And the importance of just getting it in:

“If I’ve had a meh workout the day before, and I’m still not feeling it, then I’ll do another meh one that day, too. I think you should just do something every day.”

So she really is quite versitle when it comes to her routine, but makes sure to get moving.

Let’s keep that in mind.

She repeats some of this and gives us a bit more in the interview with Shape:

SHAPE: What do you do to stay in shape?
Rossum: I take a lot of dance classes. I grew up doing ballet. I love Physique 57. Generally, I take spinning and I try to do things in groups. I don’t like a one-on-one trainer—too much pressure. And I hate push-ups, I hate them with a passion.

SHAPE: So can you do pushups?
Rossum: I can do about 8 with proper form, and then I’ve got to go on my knees. It’s pathetic! And I’m shaking at 8—dying!

Do you think you’re ready?

I know I am.

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The Emmy Rossum Workout Routine

Training Volume:

5-6 days per week

Explanation:

We’re going to be doing a mix of weightlifting and fun classes.  I’ll program you 3 days of weightlifting mixed with 3 days of class options for you to choose from.  If you can’t make it to a class, you can sub it for some of the cardio I will list.

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.

Video Link:SHJ YouTube Workout Guide

Emmy Rossum Workout Day One: Push Day

Warm Up:

Stretch

Bike 15 minutes

Workout:

Dumbbell Bench Press

3×10

Kettlebell Swings

3×10

Battle Ropes

3×30 seconds

Tricep Kickbacks (Cable or DB)

3×10 each arm

Arnold Presses (Standing or Seated)

3×10

Chest Flys (Cable, DB or Machine)

3×10

Abs and Obliques:

Hanging Leg Raises

3×10

Russian Twists

3×10

Cable Crunches

3×10

Emmy Rossum Workout Day Two: Classes or Cardio

Emmy Rossum says:

“I like Physique 57, Burn 60 and SoulCycle or Flywheel”

Take advantage of one of these, or a class that’s similar.

If you can’t, that’s okay.  Do your best to get some varied cardio in for 45-60 minutes.

For example:

15-20 min treadmill incline walk or jog

15-20 min bike

15-20 min elliptical

15-20 min stairmaster

Are all great options!

Emmy Rossum Workout Day Three: Pull Day

Warm Up:

Stretch

Bike 15 minutes

Workout:

Dumbbell Deadlift

3×10

Dumbbell Bent Over Rows

3×10

Lateral Pulldowns

3×10

Cable Face Pulls

3×10

Bicep Curl Step Ups w/ DB

3×10 each leg/arm

Assisted Chin Ups

3×10

Abs and Obliques:

Lying Leg Raises

3×10

Side Planks

3×30 second each side

Sit Ups

3×10

Emmy Rossum Workout Day Four: Classes or Cardio

Emmy Rossum says:

“I like Physique 57, Burn 60 and SoulCycle or Flywheel”

Take advantage of one of these, or a class that’s similar.

If you can’t, that’s okay.  Do your best to get some varied cardio in for 45-60 minutes.

For example:

15-20 min treadmill incline walk or jog

15-20 min bike

15-20 min elliptical

15-20 min stairmaster

Are all great options!

Emmy Rossum Workout Day Five: Leg

Warm Up:

Stretch

Bike 15 minutes

Workout:

Squat (Goblet, Back or Landmine)

3×10

Leg Press

3×10

Hamstring Curls

3×10

Cable Pull Throughs

3×10

Weighted Glute Bridges

3×10

Weighted Lunges

3×10

Abs and Obliques:

Hanging Knee Raises w/ Twist

3×10

Plank

3×60 seconds

Crunches

3×25

Emmy Rossum Workout Day Six: Classes or Cardio

Emmy Rossum says:

“I like Physique 57, Burn 60 and SoulCycle or Flywheel”

Take advantage of one of these, or a class that’s similar.

If you can’t, that’s okay.  Do your best to get some varied cardio in for 45-60 minutes.

For example:

15-20 min treadmill incline walk or jog

15-20 min bike

15-20 min elliptical

15-20 min stairmaster

Are all great options!

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.