“Wonder Woman” featured Hollywood heavyweights, elite-level athletes including martial artists, equestrians, a bobsledder, a hepthathlete, and top CrossFit Games athlete Brooke Ence. She play Penthesilea,one of the Amazonian warriors.
Ence sheds light on how the athlete-actors got the battle-ready bods with the broad shoulders, bulging biceps, thunder thighs and built butts. Badass warrior form in short.
Their days got spent training with heavy swords and spears, doing acrobatics while on horses and having high-intensity strength and conditioning CrossFit-style workouts.
Likewise, Ence, when training for a competition, exercises up to five hours a day.
She now shares her other workout and diet rules.
Count Your Macros: This means counting carbs, protein, and fat grams. Ence keeps a high-carb, moderate-protein, low-fat diet that helps her perform and feel her best.
Eat Healthy Carbs: Carbs are your muscle’s primary fuel source. Ence feels strongest on an optimal amount of carbs to fuel her training. Her go-tos: veggies, whole grains, quinoa, and corn tortillas, as well as other high-fiber grains. “I will do toast on rye or wheat dry or with peanut butter. And sometimes I buy gluten-free pasta and gnocchi to add with meats and veggies.”
Power-Up Meals: Ence always includes a high-quality protein as part of her main meals. Breakfast is often egg whites with veggies, bacon, and corn tortillas.
Lunch and dinner is usually a Trifecta meal: chicken or beef with veggies and brown rice, quinoa, or polenta. “Vegetables and meats are the majority of the food on my plate, and sometimes I will add some type of grain.”
Best Body Advice: To get a leaner, more muscular body, Ence says to focus on fundamental strength-training exercises, such as: front and back squats, pull-up progressions, bench presses, and overhead presses.
To rev your metabolism, do CrossFit or other types of intense, interval-based cardio workouts like 6 x 400 meter runs or 4 X 400 meter sprints on the rower.
She likes workouts “with odd objects – picking things up and moving them, like stones or pushing and pulling sleds.”
Splurge from time to time: “I can’t live without crunchy salted dark roasted peanut butter – I love it so much I have to hide it from myself! – and specialty coffee drinks, like cappuccino.”
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