Want to be Ant-Man? Check Out Paul Rudd's Fitness, Diet Plan

While “Ant-Man” certainly didn't have a main protagonist as muscular as Captain America or Wolverine, it did have a very fit hero in the form of Scott Lang who was able to do a lot of jumping, running and rolling around. Interested in how you can get fit without getting beefed up? Then get to know Paul Rudd's fitness routine.

"My day was centered around fitness and health, and that was kind of a first," Rudd told People of his fitness routine in preparation for the role. "I'd never exercised harder than this for an extended amount of time.”

Rudd, who was already 46-years old at the time, had a fitness training plan devised by Brendan Johnston of CrossFit BMF (while aided by New York-based trainer Richard Louis), Muscle and Fitness reported. This is the same training facility that helped other actors, such as Chris Hemsworth and Scarlett Johansson, prepare for their roles in Marvel's films.

“His work ethic is relentless,” Johnston said of Rudd. “He sets his mind to something and doesn’t stop till the job is done. From strict diet, to supplementation, to working out at 5 a.m. He never complained. He only worked.”

The Ant-Man Workout

Fitness trainer Louis told Marvel in an interview that Rudd had to go through a year of training, which started with improving his cardio. When Rudd's conditioning improved, he was able to train harder and better.

According to Louis, here are some of the exercise steps that Rudd did:

- Eight-count body builders: a combination of a burpee and a pushup;
- Sit-ups followed by flutter kicks, done with sandbag weights to add to the intensity;
- Planks, to tighten the waist;
- Pullups, to help create the “V” shape that superheroes have;
- Overhead presses, to give big shoulders; and
- Some arm work in between exercises.

Additionally, Rudd said that his workout included a lot of “flips and rolls and all that kind of stuff.” However, he didn't get to train for parkour, although if you've watched “Ant-Man” you've probably seen him jump up Hank Pym's house.

CrossFit BMF also revealed that Rudd's workout included V-ups, double unders, medicine ball slams and oblique crunches. These workouts targeted the chest and back.

The Ant-Man diet

"I didn't drink any alcohol [and] I had no carbs," Rudd said. He strictly followed this for a year, although he admitted that it was “almost kind of impossible to sustain.” Well, if he did that, others will be able too.

Want to be fit? Try Paul Rudd's “Ant-Man” fitness regime. Have fun!