Last updated on March 10th, 2022 at 08:37 am
How do we not have an article about Lupita Nyong’o yet?!
I know, you should be asking me that. But I’m asking myself.
She is absolutely stunning, has been in multiple roles that call for her to get first dibs on SHJ, and every woman would love to sport her bod.
And yet here we are…
Well, to name some of those amazing roles we have: Black Panther, Star Wars, The Jungle Book, 12 Years a Slave, and soon to be Us.
I mean, she literally has a little bit of everything we nerd out over.
Lupita Nyong’o Stats:
Height: 5’5
Weight: (approximate) 115 lbs.
Age: 36 years old
Lupita Nyong’o falls right there in the average height range.
And rocks a very slim and petite physique.
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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Lupita Nyong’o Diet and Nutrition
Lupita Nyong’o has a lot to tell Essence Mag about her diet and nutrition planning.
And I’m sure you guys want the whole scoop!
Here’s part of the interview with Nyong’o herself:
You can’t tell it by looking at her sinewy frame, but Oscar winning actress Lupita Nyong’o loves to eat. Food is such a major part of who the Kenyan native is, that she often mentions it conversationally.
This includes chatting about the specialized diet she relied upon while filming Black Panther. To prepare for her action-packed role as Nakia the Wakandan spy, Nyong’o, 35, had to follow a nutritionist-designed regimen full of lean proteins and healthy carbs.
“It was only once we wrapped that I realized I was on a sugar-free diet,” Nyong’o tells ESSENCE, while highly praising personal chef Brandi Patten, whom Marvel hired. “We could have fruit, which is a good sugar, but no fructose or refined sugar.”
“But we could have carbs, which are good when you work out as much as we did, and we weren’t eating less,” Nyong’o adds. “We actually had to eat smaller meals every three hours. I never got bored. I’ve never worked on a project like this where there is a diet and a workout plan.”
Normally, however, Lupita Nyong’o sticks to a more traditional approach and sticks to food she knows and loves.
As you can see from the first section of the quote, Nyong’o loves to eat!
Women’s Health tells us this about Lupita’s more habitual diet:
To go with her highly zen approach to the first hours of the day, she eats a natural breakfast of plantain, sweet potatoes and blueberries.
When it comes to drinks, her favourite juice is pineapple but if she needs to calm down it’s time for ‘a lemongrass tea in a sunny nook’.
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, Tom Hopper, 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.
Take The Free Workout Placement Quiz and find the best free workout for you.
Lupita Nyong’o Workout Routine Research
Lupita Nyong’o did not just change up her diet, but also her training for her role in Black Panther.
She was training to become a superhero. And she did just that.
She states [in an interview with The Hollywood Reporter]:
“It started off four hours a day, then it was reduced to two when I started bulking up — I remember coming home for Christmas and I couldn’t fit into my clothes,” she said. “We would have warm-ups together, then break off and do our individual techniques. Nakia is a street fighter, so I had jujitsu and capoeira and ring blades.” Talk about a superhero workout!
So sustainability might have been out the window because of the time crunch at first, but Lupita does give us some insider information there nonetheless.
These workouts were said to be not only mixed martial arts style, but also intense boot camps.
If we’re curious how Lupita trains on a more regular basis, we can jump back to some information from Women’s Health.
They quote her and state:
‘I wake up, I read, I meditate, I work out, I face my day.’
If you’re wondering about her workout, she also explained that she’s a big fan of yoga.
They also know you might be curious if that’s ALL she does ALWAYS, so they follow up with:
Not convinced that her toned body comes purely from yoga and mediation? She did also reveal that her favourite gym song is So Special by Mavado and also thinks squash would make an ideal first date!
But it seems the majority of her physique actually does come from yoga, meditation and a clean diet.
You think you’re ready for this?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
Lupita Nyong’o Workout Routine
Training Volume:
3-5+ days per week
Explanation:
I’m going to be giving you 3 bootcamp workouts. You can utilize these upwards of 6 days a week (3 days on, one day off) or you could utilize them 3 days a week and incorporate yoga and meditation like Nyong’o, OR you could just do yoga and meditation and add these in whenever you’d like – as she would likely do on a regular basis. Diet will be key to looking like Lupita.
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.
Lupita Nyong’o Workout Bootcamp Day One: Push
Warm Up:
Stretch
Walk 10 minutes
Workout:
Circuit: 3 Rounds for Time
10 Kettlebell Swings
10 One Arm Dumbbell Snatch
10 Cable Lateral Raises
Circuit Two: 3 Rounds for Time
10 Dumbbell Bench Press on Ball
10 Standing Chest DB Flyes
10 Push Ups (or Knee Ups)
Circuit Three: 3 Rounds for Time:
10 Tricep Cable Pushdowns with Rope
10 Tricep Overhead Extension with Rope
10 Cable Kickbacks
Lupita Nyong’o Workout Bootcamp Day Two: Legs
Warm Up:
Stretch
Walk 10 minutes
Workout:
Circuit: 3 Rounds for Time
10 Goblet Squats w/ KB
10 Lunges w/ DBs
10 Cable Pullthroughs
Circuit Two: 3 Rounds for Time
10 Hamstring Curls
10 Quad Extensions
10 Jump Squats
Circuit Three: 3 Rounds for Time:
10 Leg Press
10 Calf Raises on Leg Press Machine
10 Standing Calf Raises
Lupita Nyong’o Workout Bootcamp Day One: Pull
Warm Up:
Stretch
Walk 10 minutes
Workout:
Circuit: 3 Rounds for Time
10 DB Deadlift
10 One Arm DB Rows
10 Burpees
Circuit Two: 3 Rounds for Time
10 Lateral Pulldowns
10 Chin Ups
10 Machine Rows Light
Circuit Three: 3 Rounds for Time:
10 DB Shrugs
10 Light Lateral DB Raises
10 Face Pulls
Lupita Nyong’o Daily Workout (Regular Training)
On a regular basis Lupita Nyong’o practices meditation and yoga. I recommend doing this within The Academy, or by following many guides that can be found on YouTube.
(And when I say many, I mean there’s many, but hopefully you choose to follow the good ones! :P)
As said above, you can choose to do this 3 days a week, 5+ days a week, or not at all.
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