Anyone who’s watched this gorgeous model and actress as Mikaela Banes, April O’Neil in Teenage Mutant Ninja Turtles, or another sexy woman character in blockbuster movies can’t deny that her perfect physique (even post-baby) has caught their attention.
I follow Megan Fox online (a little too much that I’d like to admit), and from what I’ve seen on her social media, especially when she’s preparing for a role, she does a lot of HIITs and core training.
Here’s an overview of Megan Fox workout routine, five-factor diet, and a bit more.
Her Stats
- Height: 5ft4in (162cm)
- Weight: around 115lbs (52kg)
- Born: 16 May 1986
Accolades [1]:
- Teen Choice Awards (2009 - Choice Hottie and Choice Summer Movie Star, 2010 - Jennifer’s Body)
- Scream Awards (2007, 2009 - Transformers)
- Golden Schmoes Award Winner (2007 - Transformers)
- Spike Video Game Awards (2009 - Transformers)
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Megan Fox's Workout Routine
Megan Fox workout routine includes lots of:
- High-repetition HIIT circuits on a stationary bike, etc.
- Long fat-burning cardio sessions
- Dancing
- Running
- Spinning
- Core circuits particularly targeting her upper body, lower body, and abs to get them ripped at all the layers (front, obliques, and back)
- Yoga
- Pilates
- Resistance training
- Lifting heavy weights
She incorporates a range of workouts into her routine to avoid boredom and work different muscle groups and body parts every day.
Fox puts a lot of effort into making her muscles strong and toned and maintaining that killer supermodel body shape, especially after giving birth to three kids and becoming a busy mom.
Megan Fox trains five days a week, doing 45/60-minute programmed circuits 3 times a week and spending the other two days on cardio sessions, spin classes, cycling, yoga, or pilates workouts.
Here’s more detailed information on the weekly workout program Fox follows.
Her Weekly Workout Plan
She starts every workout with a warm-up and finishes it with a cool down and stretch to release the toxins from her body.
Monday: Circuit Training
Circuit One
Three sets of:
- Burpees (10 reps)
- Knee push-ups (20 reps)
- Alternating knee crunches (20 reps)
Circuit Two
One round of:
- Jump ropes (60 reps)
- Air squats (50 reps)
- Lunges (40 reps)
- Box jumps (30 reps)
- V-Ups (20 reps)
- Alternating one-legged squats (10 reps)
Circuit Three
Eight-minute Tabata with 20-second intervals of doing jumping jacks and mountain climbers, followed by a 10-second break after each exercise.
Tuesday: Cycling, Pilates, Cardio Training
The second day of Megan Fox’s workout is typically dedicated to pilates or cycling class, long jogs, or elliptical cardio workout for an hour.
Wednesday: Circuit Training
Circuit One
Three sets of:
- Jump squats (10 reps)
- Jumping lunges (20 reps)
- Jump squats (10 reps)
- Mountain climbers (20 reps)
- Jump squats (10 reps)
Circuit Two
One round of:
- 60-calorie jog
- 30-second plank
- Lunges (50 reps)
- Burpees (40 reps)
- Sit-ups (20 reps)
- Wall climbs (10 reps)
Circuit Three
Eight-minute Tabata training with 20-second intervals of doing knee push-ups and V-ups, followed by a 10-second break after each exercise.
Thursday: Cycling, Pilates, Cardio Training
Another cardio, cycling, or pilates workout routine.
Friday: Circuit Training
Circuit One
Circuit One
Three rounds of:
- Inchworms (10 reps)
- Knee push-ups (15 reps)
- Sit-ups (20 reps)
- Knee push-ups (15 reps)
- Inchworms (10 reps)
Circuit Two
One set of:
- 30-second plank
- Leg raises (50 reps)
- Mountain climbers (40 reps)
- Air squats (30 reps)
- Box jumps (20 reps)
- Burpees (10 reps)
Circuit Three
Eight-minute Tabata training with 20-second intervals of doing alternating knee crunches and box jumps, followed by a 10-second break after each exercise.
Saturday and Sunday
Rest.
Megan Fox’s Diet and Nutrition
Megan Fox diet is a combo of the Paleo and 5-Factor diet a personal trainer Harley Pasternak created for her, Halle Berry, and many other Hollywood celebs [2].
It means she has to eat 5 small meals a day (3 main plus 2 snacks), healthy and delicious, made with five simple, natural ingredients, mainly with a low glycemic index (GI). Plus, they take no more than 5 minutes to make.
Essentially, she follows a low-carb diet that’s high in protein and fiber and moderate in healthy fats from olive oil, avocado, seeds, and nuts rich in Magnesium, Vitamin E, and other nutrients while trying to get all her carbs from veggies and fruits.
Research from Harvard Health backs up low-carb diets as being effective [3].
Megan Fox’s diet includes:
- Whole grains
- Egg whites
- Fish
- Chicken
- Avocado
- Vegetables
- Fruit
- Nuts
- Nut milk
- Apple cider vinegar
- Coffee
Fox stays away from:
- Processed foods (crackers, potato chips, and others)
- Dairy products
- White bread
- Refined sugar
- Hydrogenated oils
- Additives
- Artificial ingredients
Here’s a basic selection of meals Megan Fox includes in her healthy diet plan.
Breakfast
- Oatmeal/blueberry oatmeal pancakes
- Eggs
- Almonds
- Fresh fruit
Lunch
- Salmon with rice
- Vegetarian lasagna
- Japanese food
Dinner
- Chicken breast with quinoa
- French toast with ricotta
Snack
- Protein shake with vitamins
- Apple pie
- Baked apple/pear
- Fruit salads
What Supplements Does She Take?
Besides adding protein to her smoothies, Megan Fox takes:
- Vitamins,
- Minerals,
- fish oil (omega-3 fatty acids), and
- Silica supplements
The role of such supplement selection is to improve her brain function, support the health and strength of her muscles, bones, and connective tissues, make her skin, hair, and nails healthier and more beautiful, plus inflammation and depression at bay.
Her Approach to Mental Wellness and Stress Management
In the realm of fitness, mental wellness, and stress management are pivotal yet often overlooked.
Megan Fox's regimen might extend beyond physical workouts to include practices like meditation or yoga, crucial for holistic health.
As a personal trainer, I can say from experience that meditation is a great way to keep your mind focused on fitness.
Exploring how she integrates these techniques could offer a fresh perspective, highlighting the importance of mental equilibrium in conjunction with physical fitness.
References:
- https://www.imdb.com/name/nm1083271/awards?ref_=nm_awd
- https://www.harleypasternak.com/
- https://www.hsph.harvard.edu/nutritionsource/carbohydrates/low-carbohydrate-diets/
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