Workout – A beauty queen at 18, and a model for most of her life, Gal Gadot has developed a long and lean body. As Wonder Woman, she had to tone up in a strong, but sexy way. The role of Wonder Woman was action packed, so her workout used lots of cardio mixed with weight training.
Diet – The Gal Gadot diet for Wonder Woman grounds itself in three principles: eating meals focused on green veggies and protein; drinking 1 gallon of water each day; and making balanced choices through the realization ‘Your Food is Your Fuel’.
Body – Getting a Wonder Woman body requires an hour a day spent in the gym. However, getting enough sleep and the proper nutrition are vital to your journey. It’s not just about the 1 hour you spend in the gym, but the other 23 hours in a day, that are just as important.
Gal Gadot Wonder Woman WorkoutThe Gal Gadot Wonder Woman workout transformed her into a superhero. Gadot’s workout routine starts with a cardio warmup, before engaging in 6-8 weight training and metabolic exercises. Wonder Woman’s trainers normally put her through a full body workout.
Here’s the Gal Gadot Wonder Woman Workout her trainers showcased in a 2016 issue of Muscle & Fitness: Gal Gadot Workout Routine Featured in 2016 Muscle & Fitness: 1)Rowing – 5 min Warmup 2)Rowing – 5 min of 10 sec sprint/50 sec rest 3)Bear Crawl 30m 4)Burpee Broad Jump 30m 5)Crab Walk 30m 6)Bear Crawl 30m 7)Pull-ups 7 sets x 3 reps 8)Pushups 5 sets x 3 reps. (Note: 30m = ~100 feet).
Barbell WorkoutGetting a sprinter’s body was the primary goal of Gal Gadot’s Wonder Woman Workout. Her trainers also had her train with barbell exercises. The barbell exercises helped Gal Gadot achieve a toned Wonder Woman look. It was important to the director that she build up the muscles Wonder Woman would use in real life. Quick Arms & Abs WorkoutGal Gadot uses quick workouts she can do anywhere. If she’s stuck in a hotel room, she still wants to be able to do something to stay long and lean. When in a hurry, she uses this quick arms & abs circuit. Abs & Arms Circuit: Do 1st exercise, then 2nd. Rest one minute. Repeat 3x more times:
30 sec Push-ups
30 sec Planks
Quick Full Body WorkoutWhen she’s short on time, Gal Gadot says she uses a circuit, full body workout. Quick Full Body Circuit
Med Ball Throws
For the Cardio intervals, Gal Gadot does a 2 minute all-out / 2 minute rest (treadmill, bike or rowing machine). So, go as hard as you can for 2 minutes. Then, go at a slow pace for 2 minutes, or rest entirely in order to get your breathing back. Note: The proper level of activity (during the rest phase) is to continue exercising at a pace where you’re able to carry a conversation easily. Repeat the circuit 2 or 3 times.
Gal Gadot DietGal Gadot’s diet was created by her trainer. He had her focus on meals including green vegetables, as well as, lean proteins. The key to Gal Gadot’s diet was balance, drinking plenty of water, and moderation in everything. Gal Gadot spoke to Harper’s Bazaar about her diet, saying no one is perfect:
She goes on to tell them her diet is about measuring and respecting what you eat.
Balance Gal Gadot relished advice from her trainer when she started working out in NYC. He told her that weight training isn’t just about the hour you put in, while you’re at the gym. It’s just as important to focus on the 23 hours you are in the gym. Twight says he reminded Gal Gadot about something very important (sleep and nutrition), that:
Further, she learned to make balanced choices through the realization that ‘Your Food is Your Fuel’. With this in mind, she focused on a selection of leans and greens to embody the majority of her diet. Leans and GreensTo get a Wonder Woman body, Gal Gadot notes the importance of meal selection. Her trainers taught her to balance each meal with equal parts lean protein and green vegetables. (Mostly leafy greens). Having a balanced approach means getting the most everything you eat. Lean protein gives your body what it needs to tone your muscles. Leafy greens, in particular, have the most nutrition per calorie of any food. Trainer Thomas Bradley told her to avoid what might “appear” healthy. Examples of this includes green juices, which tend to be high in natural sugar. The most popularly marketed green juices use apple, mango and pineapple juice instead of more nutritious sources. A better option is making your own green smoothies. This method allows Gadot to make sure she gets the nutrition she needs. They also make your body look better by reducing bloating. Popular among many female
Green smoothies have become the most popular Hollywood diet, as a method for actresses to consume vegetables without the added sugar. Healthy meals should have plenty of green vegetables, like spinach or kale. These leafy greens are can easily be thrown into a drink without (surprisingly) changing the taste. Gal Gadot says:
Drink WaterGal Gadot’s trainer made sure her diet included drinking 1 gallon of water a day. She would fill up enough water at the start of each day. Then, she would make sure to drink all of it by the end of day.