resistance band exercises for triceps

BRIE LARSON WEIGHT LOSS JOURNEY: HOW DID SHE LOSE WEIGHT?

Brie Larson, the American actress has starred in numerous blockbuster films.

Her performance in “Room” earned her an Oscar, and she portrayed Captain Marvel in the Marvel Cinematic Universe. But how did she lose weight and transform her body for these demanding roles? Brie Larson’s inspirational weight loss journey was achieved through a combination of healthy eating and regular exercise. If you’re curious about her weight loss transformation. Scroll down!

WHO IS BRIE LARSON?

Brie Larson, born Brianne Sidonie Desaulniers on October 1, 1989, is an American actress, filmmaker, and singer with a diverse and accomplished career. 

ACTING

  • Accolades: Academy Award winner for Best Actress for her role in “Room” (2015), numerous other nominations and awards.
  • Known for: Powerful performances in both independent films and blockbusters.
  • Early roles: Started as a child actress in sitcoms and comedies like “Raising Dad” and “Sleepover.”
  • Breakthrough: Gained critical acclaim for her performances in independent films like “Short Term 12” (2013) and “Room” (2015).
  • Blockbusters: Played Carol Danvers/Captain Marvel in the Marvel Cinematic Universe films “Captain Marvel” (2019) and “Avengers: Endgame” (2019).
  • Other notable films: “Greenberg” (2010), “Scott Pilgrim vs. the World” (2010), “The Spectacular Now” (2013), “Kong: Skull Island” (2017), “Just Mercy” (2019).

FILMMAKING

  • Directed two short films: “Weighting” (2013) and “The Arm” (2012).
  • Feature film directorial debut: Indie comedy-drama “Unicorn Store” (2017).
  • Directorial episode: Directed an episode of the TV series “Growing Up” (2022).

MUSIC

  • Released an album: “Finally Out of P.E.” (2005) as a teenager.
  • Music for films: Wrote and performed songs for some of her films, like “Sing Street” (2016).

ADDITIONAL FACTS

  • Advocate for environmental and social causes.
  • Founded the production company “The Honest Folk” to support female filmmakers.

HOW MUCH WEIGHT DID BRIE LARSON LOSE?

Brie Larson’s weight loss journey was evident not only in the numbers on the scale but also in her on-screen transformations. Shedding approximately 15 pounds for the role in “Room” and gaining around 10 pounds for “Captain Marvel,” she not only underwent physical changes but also became stronger, more flexible, and more confident. Brie emphasized that her journey to lose weight and achieve fitness encompassed not only the physical aspect but also had profound effects on her mental and emotional well-being. This transformative experience enhanced her understanding of the characters she portrayed, allowing her to depict their emotions more authentically. Additionally, the journey fostered self-love within her, and Brie Larson hopes it serves as an inspiration for others on a similar path towards self-discovery and well-being.

WHY DID SHE LOSE WEIGHT?

As previously mentioned, Brie Larson had to intensify her fitness regimen for the role of Captain Marvel when she was in her early 30s. Upon being cast for the movie, she transitioned from a point where she struggled to walk up a hill without getting out of breath to accomplishing the remarkable feat of performing 400 lbs hip thrusts as a part of her training.

speaking about her weight loss journey, the American actress said, “So, I started this journey thinking I’ll get strong and I had no idea. I went far beyond what I ever believed was possible for my body”.

In the same interview, she talked about some of her achievements during the workout plan. For example, the Marvel star said, “Being able to hip thrust 400 pounds, deadlift 200 pounds, push my trainer’s Jeep, I mean, it’s an incredible experience to realize what’s inside of you is well beyond what you knew was possible”.

BRIE LARSON’S WORKOUT ROUTINE 

Brie Larson’s workout routine is a blend of various training styles, contributing not only to her overall fitness but also maintaining her superhero physique. The diversity in her exercise regimen is evident with the inclusion of various training equipment such as resistance bands, mini trampolines, exercise balls, and free weights. Brie embraces unconventional methods like rock climbing and assault courses to achieve an incredibly fit body.

This varied training program plays a crucial role in helping Brie attain strength, muscle definition, leanness, and exceptional athleticism. Her physical appearance is not just aesthetically pleasing but also reflects phenomenal performance. An astonishing feat is Brie’s ability to hip thrust an impressive 180 kg.

Beyond traditional exercises, Brie incorporates boxing and dance into her routine, offering effective full-body workouts while maintaining cardiovascular health. During her preparation for the superhero role of Captain Marvel, Brie’s cardio routine involved intensive fighting choreography training, undertaken four times a week, twice a day. The demands of portraying a strong superhero led Brie to rely on a robust strength training routine, ensuring she looked and performed the part effectively. Let’s delve into the exercises that were integral to her routine:

MONDAY- BACK AND BICEPS

  • Deadlifts- 5 sets of 8, 7, 6, 5, 5 reps
  • Chin-ups- 3 sets of AMRAP
  • Lat pulldowns- 3 sets of 10-12 reps
  • Seated cable rows- 3 sets of 10-12 reps
  • Step-up bicep curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps

TUESDAY- SHOULDERS AND TRAPS

  • Push ups- 3 sets of 15 reps
  • Military press- 5 sets of 12, 10, 8, 5, 3 reps
  • Power cleans- 3 sets of 10-12 reps
  • Front raises- 3 sets of 10-12 reps
  • Dumbbell snatches- 3 sets of 10-12 reps
  • Lateral raises- 3 sets of 12 reps
  • Dumbbell shrugs- 3 sets of 12 reps

WEDNESDAY- LEGS AND GLUTES

  • Air squats- 3 sets of 15 reps
  • Squats- 5 sets of 12, 10, 8, 5, 3 reps
  • Overhead barbell lunges- 3 sets of 10-12 reps
  • Weighted hip thrusts- 3 sets of 10 reps
  • Leg press- 3 sets of 10-12 reps
  • Lying leg curls- 3 sets of 12-15 reps
  • Calf raises- 3 sets of 15 reps

THURSDAY- CHEST AND TRICEPS

  • Push ups- 3 sets of 15 reps
  • Bench press- 5 sets of 12, 10, 8, 5, 3 reps
  • Incline dumbbell press- 3 sets of 10-12 reps
  • Parallel bar dips- 3 sets of AMRAP
  • Dumbbell overhead extensions- 3 sets of 10-12 reps
  • Tricep cable pushdowns- 3 sets of 10-12 reps
  • Weighted push-ups- 3 sets of AMRAP

FRIDAY AND SATURDAY- LIGHT FULL BODY (OPTIONAL)

  • Cardio- 45 minutes
  • Front squats- 3 sets of 10 reps
  • Pull-ups- 3 sets of AMRAP
  • Push-ups- 3 sets of AMRAP
  • Arnold press- 3 sets of 10-12 reps
  • Dumbbell clean and press- 3 sets of 12 reps
  • Burpees- 3 sets of 10-12 reps

SUNDAY- REST

Bodyweight exercises play a significant role in Brie Larson’s workout regimen, providing an intense workout for her core muscles. Beyond traditional pushups and pullups, Brie incorporates variations of these exercises into her routine. In a notable Instagram post, she showcased her strength by effortlessly performing one-arm push-ups and one-arm pull-ups.

BRIE LARSON’S DIET PLAN

Brie Larson adopted diverse diet plans tailored to each role she trained for. During the filming of “Room,” she drastically reduced carb intake to achieve a weight loss effect, creating a portrayal of a character who appeared to be undernourished. To preserve muscle mass, she incorporated a substantial amount of protein and vegetables into her diet.

In preparation for her role as Captain Marvel, Brie took a different approach, opting not to restrict any specific food groups. Instead, she emphasized well-balanced meals containing fiber, protein, fat, and carbs. She allowed herself occasional treats in moderation, such as enjoying a cookie or a donut after intense workouts.

Mindful eating was a crucial aspect of Brie’s approach, listening to her body’s signals of hunger and fullness. She did not adhere to specific food restrictions or strict rules, choosing to eat when hungry and stopping when full. Staying hydrated and active, Brie Larson consumed a significant amount of water throughout her journey.

DID SHE LOSE WEIGHT FOR “LESSONS IN CHEMISTRY”?

While Brie Larson hasn’t officially confirmed intentional weight loss, her on-screen appearance in Lessons in Chemistry indicates a noticeable transformation from her Captain Marvel days. The change in her jawline, cheekbones, and reduced facial puffiness can be attributed to her demanding work schedule during the August 2022 filming and the physical demands of her roles. In this series, Larson’s character not only transitions from a chemist to a cooking show host but also takes on the physical challenge of being a part-time rower. Opting out of a stunt double, Larson committed to intense rowing training, as mentioned by the show’s director Sara Adina Smith. This dedication to authenticity likely played a role in the observed changes in Larson’s physique.

CONCLUSION

Brie Larson, a successful actress, has demonstrated exceptional dedication to her craft in various roles, showcasing discipline and determination by undergoing significant weight loss to meet the physical requirements for specific characters. To achieve her fitness goals, she adheres to strict workout habits and maintains a healthy eating plan. Sharing her secrets and advice with friends and followers, Brie aims to inspire artists like Emilia Clarke, Missy Elliott, and others to embark on a journey towards improving their health and happiness.

FAQS

  1. How is Brie Larson net worth?

Brie Larson’s net worth is estimated to be in the range of $25 million to $40 million.

  1. Who is Brie Larson’s husband?

Brie Larson does not have a husband.

  1. What is  Brie Larson height and weight?

Brie Larson’s height is reported to be 5 feet 7 inches (170 cm)

HOW TO LIFT WEIGHTS: GUIDE FOR BEGINNERS

The weightlifting journey is an advanced step to increase strength, stamina, and overall health. If you’re new to the world of weightlifting, navigating the gym and understanding where to start can be a little overwhelming. Do not be afraid! This article is a complete beginner’s guide with the essential knowledge and practical tips to start your weightlifting journey with confidence. If you are in the process of changing your appearance, this article is for you.

WHAT DO YOU NEED TO START WEIGHT TRAINING?

If you’re new to weightlifting, it’s advisable to begin under the guidance of a certified personal trainer. They can instruct you on the correct form for specific exercises and create a personalized strength training program to suit your individual needs.

Many gyms and fitness centers offer introductory training sessions at minimal or no cost, and they often have trainers available to answer any questions you may have. Additionally, numerous personal trainers provide online coaching through video platforms.

While most gyms have a variety of resistance machines and free weights like dumbbells and barbells, you can also achieve a thorough weight training workout at home with basic equipment.

EQUIPMENT OPTIONS

You can effectively build lean muscle mass and tone your body without necessarily using weights. For instance, exercises like push ups or lunges utilize your body weight as resistance.

If you want to diversify your at-home workout, you can incorporate dumbbells. A beginner’s set of adjustable weight dumbbells typically starts at around $50, with the cost increasing as you add more weight.

Kettlebells, which are balls with handles, present another popular option. Many kettlebell exercises engage multiple muscle groups simultaneously, offering an efficient full-body workout, especially if you’re short on time.

Adding resistance bands to your workout equipment can also be beneficial. These color-coded elastic bands provide different levels of resistance when stretched and pulled.

A set of resistance bands is available for $10 to $60. Since they are lightweight and portable, you can easily take them with you when you travel.

WEIGHT LIFTING TIPS FOR BEGINNERS

WARM-UP ROUTINE

Before diving into your weight training session, it’s crucial to warm up your body. Engage in some aerobic activities such as a brisk 5-minute jog, a lively walk, or opt for activities like skipping rope or jumping jacks. These activities enhance blood flow to your muscles, preparing them for an effective workout.

BEGIN WITH LIGHT WEIGHTS

Initiate your weightlifting routine with lighter weights. Choose a weight that you can comfortably lift 10 to 15 times with proper form. Start with 1 or 2 sets of 10 to 15 repetitions, gradually progressing to 3 sets or more as your strength improves.

GRADUAL WEIGHT INCREASE

As you become adept at completing the recommended sets and repetitions with ease, consider increasing the weight by 5 to 10 percent. Ensure the new weight is suitable for you before incorporating it into your entire workout routine.

STRATEGIC REST INTERVALS

Allow at least 60 seconds of rest between sets. This deliberate rest period helps prevent muscle fatigue, a crucial consideration especially for those starting out with weight training.

TIME MANAGEMENT

Keep your workout duration in check, limiting it to no longer than 45 minutes. Research suggests that an effective workout can be accomplished within this timeframe. Extended sessions may not yield better results and can increase the risk of burnout and muscle fatigue.

STRATEGIC REST DAYS

Factor in a day or two of rest between your weight training sessions. This downtime is essential as it provides your muscles with the opportunity to recover and replenish energy stores before your next workout. Prioritizing rest is key to ensuring the sustainability and effectiveness of your weight training routine.

EXERCISES FOR BEGINNERS

DUMBBELL CHEST PRESS

Targeted area: Focused on your chest muscles.

How to do:

  • Begin by lying flat on a bench, holding a dumbbell in each hand with your palms facing forward.
  • Gradually lift the dumbbells upward until your arms are directly over your shoulders, taking care not to lock your elbows.
  • Lower the dumbbells slowly to the initial position, ensuring your elbows remain slightly below your shoulders.

BODYWEIGHT SQUATS

Targeted area: Body

How to do: 

  • Stand with your feet shoulder-width apart.
  • Lower your body by bending your knees and pushing your hips back, as if sitting in a chair.
  • Keep your back straight and chest up.
  • Lower down until your thighs are parallel to the ground.
  • Push through your heels to return to the starting position.
  • Repeat for 10-15 reps.

BENT-OVER ROWS

Targeted area: Arms

How to do: 

  • Hold a dumbbell in each hand with your palms facing your body.
  • Bend at your hips, keeping your back straight, and let your arms hang in front of you.
  • Pull the dumbbells towards your chest, squeezing your shoulder blades together.
  • Lower the dumbbells back down.
  • Repeat for 10-15 reps.

OVERHEAD DUMBBELL PRESS

Targeted area: Arms, shoulder

How to do:

  • Hold a dumbbell in each hand at shoulder height.
  • Press the dumbbells overhead, extending your arms fully.
  • Lower the dumbbells back to shoulder height.
  • Repeat for 10-15 reps.

DUMBBELL LUNGES

Targeted area: Hip, leg

How to do:

  • Hold a dumbbell in each hand by your sides.
  • Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle.
  • Push through your front heel to return to the starting position.
  • Switch legs and repeat for 10-15 reps on each side.

PLANK

Target area: Your entire body

How to do:

  • Begin in a quadruped position, aligning your hands beneath your shoulders and knees beneath your hips.
  • Extend your legs backward, maintaining a hip-width distance between your feet. Engage your core muscles.
  • Maintain this position for 10 to 30 seconds.
  • Gradually progress by extending the duration, aiming for one minute or more as your strength improves.

CALF RAISES

Target area: Your calf muscles (back of your lower leg)

How to do:

  • Stand on the brink of a step, aligning your feet parallel to each other.
  • Lift your heels gradually, raising them a few inches above the step, and sustain the position for a few seconds.
  • Lower your heels slowly below the step’s edge, holding the position for a few seconds. Experience a stretch in your calves.
  • Intensify the exercise by incorporating resistance—hold a lightweight dumbbell in each hand, positioned down by your sides.

LUNGE

Target area: our leg muscles, including your quadriceps, hamstrings, and calves, as well as your glutes (buttocks). If you include a dumbbell, you’ll work your biceps

How to do: 

  • Maintain an upright stance with your feet at shoulder-width apart (utilize a dumbbell in each hand for increased difficulty).
  • Initiate a substantial step forward with your left leg, ensuring your heel makes contact with the ground first.
  • Descend your body, bringing your left thigh parallel to the floor.
  • Pause briefly (if you’re more advanced, execute a curl with the dumbbells towards your chest, then lower them back to the starting position).
  • Propel yourself off your left heel to return to the initial stance.
  • Repeat the sequence, this time leading with your right leg.

RESISTANCE BAND PULL APART

Target area: The muscles in your back, shoulders, and arms.

How to do:

  • Stand with your arms extended in front of you at chest height.
  • Securely grip a resistance band parallel to the ground with both hands.
  • Maintain straight arms as you draw the band towards your chest, extending your arms outward from your body. Initiate this movement with your mid-back.
  • Ensure a straight spine as you contract your shoulder blades together and downward, then gradually return to the initial position.

TRICEPS EXTENSIONS

Target area: Your triceps

How to do:

  • Perform this exercise either seated on a bench or standing with your feet approximately shoulder-width apart.
  • Grasp the dumbbell handle with both hands.
  • Elevate the dumbbell above your head, ensuring your arms are fully extended.
  • Maintain elbows close to your ears as you bend them to a 90-degree angle, lowering the dumbbell behind your head.
  • Gradually extend your arms, returning the dumbbell to the overhead position.

WEIGHT TRAINING SCHEDULE

For those aiming primarily to enhance strength, three weekly weight training sessions are likely sufficient to achieve desired results. Engaging in a weight training routine three times a week proves to be equally effective for strength development as more frequent workouts.

On the other hand, if your objective is to increase muscle mass, incorporating higher repetitions and more frequent workout sessions becomes necessary.

During a single workout session, you can target all your muscle groups, starting with 1 or 2 sets per exercise and gradually progressing to more sets or heavier weights as the exercises become more manageable. Alternatively, you may opt to concentrate on specific muscle groups on designated days.

WHAT YOU SHOULD NOT DO WHILE WEIGHT TRAINING

Follow these guidelines to avoid common mistakes during your weight training sessions:

Take your time: Avoid rushing through your workout. Move the weights in a deliberate, controlled manner. This approach helps target specific muscles and prevents reliance on momentum. Allow approximately one minute of rest between each exercise.

Moderation is key: Most individuals find that completing one set of exercises to the point of fatigue is sufficient. Doing additional sets may extend your workout time and increase the risk of overload injuries. Adjust the number of sets based on your fitness goals.

Listen to your body: Never ignore pain during exercises. If a particular movement causes discomfort, stop immediately. Consider revisiting the exercise in a few days or try it with less weight.

Footwear matters: Don’t overlook the importance of proper footwear. Choose shoes that offer foot protection and good traction to prevent slipping or injuries while lifting weights.

FAQ

1. Is it OK to lift every day?

No. Lifting weights every day is not essential, and doing so raises the likelihood of overuse injuries and overtraining syndrome.

2. How much weight should I lift as a beginner?

Initially, start lifting 2 to 5 kilograms, adjusting the weight based on the specific muscle group. Over time, you can gradually increase the weight as your strength improves.

3. How much weight should a 70 kg man lift?

A person weighing 70 kilograms, bench-pressing 100 kilograms, can lift 1.42 times their body weight.

4. How long should a beginner lift for?

Begin by incorporating brief workouts, lasting 30 minutes or less.

5. Is 1 hour enough for lifting?

Yes. Commencing with one hour of weight lifting per day can serve as a beneficial starting point for muscle building.

CONCLUSION

By emphasizing proper techniques, gradual progression, and strategic planning, beginners can embark on a journey that not only enhances physical strength but also contributes to overall well-being. Remember, the key lies in consistency, listening to your body, and progressively challenging yourself. As you integrate these principles into your weightlifting routine, you’ll not only witness physical transformations but also cultivate a sustainable and rewarding fitness journey. So, grab those weights, start lifting, and enjoy the empowering benefits of weight training on your path to a healthier and stronger you.