Paul Rudd’s Workout and Diet for Ant-Man

If you want to know more about Paul Rudd's incredible transformation, this article will give you an insight into his journey. From his concise biography to his diet and workout routine, we've got you covered! Read on to learn more about how Rudd achieved his superhero physique.

Statistics Overview

Full Name: Paul Rudd
Weight: 78 kg (172 lbs)
Height: 6’2” (187.75 cm)
Age: 53 years
Date of Birth: April 6, 1969
Birthplace: Passaic, New Jersey
Zodiac Sign: Aries

Paul Rudd's Background

Paul Rudd, born in 1969 to English-Jewish parents, pursued theatre at the University of Kansas and the American Academy of Dramatic Arts. He made his acting debut in 1991 with a Super Nintendo commercial and gained popularity with the 1995 comedy movie Clueless. Over the years, he starred in various romantic, comedy, and drama films as well as sitcoms.

In 2015, Paul landed the role of Marvel Superhero Ant-Man after spending almost 25 years in the industry. Despite being an unlikely choice for a superhero character, he did justice to the role by delivering an impressive performance and undergoing physical transformation.

How Paul Rudd Prepared for Ant-Man Role

• Built himself from scratch to achieve necessary body composition required for a superhero role
• Followed a strict diet plan that included high protein intake and low carbs
• Worked out regularly with weights and cardio exercises under the guidance of personal trainers
• Took up martial arts training to enhance flexibility and agility
• Maintained discipline throughout the preparation period to avoid any setbacks or injuries

Paul Rudd's Workout and Diet for Ant-Man

Motivation for Training

Paul Rudd surprised everyone with his ripped physique in the movie Ant-Man. For most of his career, he had been known for playing relatable and funny characters, but transforming into a superhero required him to reinvent himself.

According to an interview with Men's Journal in 2019, Paul Rudd had always wanted results without putting in the work. However, playing Ant-Man gave him the motivation to adopt a serious training routine and diet.

To achieve his transformation, Paul Rudd worked with personal trainers like Brendan Johnston and Richard Louis. Fitting into the role of Ant-Man was one of his main driving forces for this change.

Overall, becoming a superhero required Paul Rudd to put in hard work and dedication to transform his body and adapt a new lifestyle.

Fitness Objectives

Paul Rudd, unlike other actors like Chris Evans or Chris Hemsworth, did not have a muscular background and was not known for his physicality. Therefore, he had to start from scratch to train for his role as Ant-Man.

The character of Ant-Man is a superhero with an advanced suit that shrinks the wearer while increasing their strength, agility, speed, and toughness. As such, Paul Rudd's training focused on becoming more athletic, flexible and fast rather than getting big and imposing.

At 45 years old at the time of filming, Paul Rudd needed to trim down fat and build fuller shoulders, chest and legs to fit the aesthetic of the superhero.

Training Plan

Paul Rudd's daily fitness routine consists of fasted cardio, breakfast, and strength training. He starts his day with 40 minutes of gym cardio that includes treadmill, rowing machine, bike or stepper to speed up the fat burning process before consuming food. Some days he does another round of cardio. Afterward, he has breakfast and engages in a combination of functional and weight training for superhero tasks such as running, jumping, flipping and combat. The strength training includes compound free weight, machine and bodyweight movements that help improve functional strength. Paul Rudd sticks to this routine regardless of his busy schedule and unavoidable commitments.

Paul Rudd's Functional Training Routine

Monday Strength Training Routine

Workout Plan:

• Barbell back squat – 3 sets of 12 reps
• Barbell Romanian deadlift – 3 sets of 12 reps
• Dumbbell bench press – 2 sets of 12 reps
• Wide-grip pull-up – 3 sets of 12 reps
• Jumping push-ups – 3 sets of 15 reps
• Leg raises – 3 sets of 20 reps
• Plank – 3 reps (Holding as long as possible for each rep)

Tuesday Endurance Training

Workout Routine:
Exercise 1: Barbell Shoulder Press – 4 sets of 15 reps
Exercise 2: Rope Pull – 4 sets of 15 reps
Exercise 3: Split Squat – 2 sets of 12 reps per leg
Exercise 4: TRX Bicep Curls – 4 sets of 12 reps
Exercise 5: Triceps Dips – 3 sets of 12 reps
Exercise 6: Calf Raises – 3 sets of 15 reps per leg
Exercise 7: Sit-Ups – 3 sets of 20 reps
Exercise 8: Leg Raises – 3 sets of 20 reps
Exercise: Farmer’s Walk – Take three walks for one minute each.

Note: Perform each exercise with proper form and technique to avoid injury.

Rest Day on Wednesday

Thursday's Explosive Training

• Overhead Clean and Press – 3 sets of 12 reps
• Box Jumps – 4 sets of 10 reps
• Walking Lunges – 3 walks of 1 minute stretch
• Jumping Push-ups – 3 sets of 15 reps
• Dumbbell Bench Press – 3 sets of 8 reps
• Bent-over Barbell Row – 3 sets of 8 reps
• Side Planks – 3 reps for each side (Holding as long as possible for each rep)

Friday's Speed and Agility Training

• Timed Sprints – 5 sets of maximum output
• Weighted Lunges (front, side, and reverse) – 3 sets of 15 reps each
• Calf Raises – 3 sets of 12 reps
• Chin-Ups – 3 sets of 12 reps
• Dumbbell Shrugs – 3 sets of 12 reps
• Ab Crunches – 3 sets of 20 reps
• Leg Raises – 3 sets of 20 reps

Saturday: Free Workout Mix

Here is a workout routine:

• Push-Ups – 5 sets of 20 reps
• Squats – 5 sets of 20 reps
• Pull-Ups – 5 sets of 10 reps
• Walking Lunges – 3 sets of 1 minute each leg
• Triceps Dips – 5 sets of 10 reps
• Timed Sprints – 5 sets of maximum output
• Ab Crunches – 3 sets of 20 reps

Rest Day: Sunday

Paul Rudd's Weight Training Routine

Paul Rudd's training routine for his role in Ant-Man included both functional training and weight training. He would start with a functional training session, which focused on exercises that mimicked real-life movements, such as lunges and squats. On some days, he would postpone weight training to the evening.

His weight training routine consisted of various exercises aimed at building strength and muscle mass. The specific exercises he did are not mentioned, but it can be assumed that they varied depending on the day and muscle group being targeted.

It is important to note that this intense training routine was specifically designed for Paul Rudd's role in Ant-Man and is not necessarily reflective of his regular lifestyle or fitness habits.

Monday's Chest and Back Workout for Paul Rudd's Ant-Man Training

Workout Routine:

• Dumbbell Bench Press – 3 sets of 10 reps
• Incline Dumbbell Row – 3 sets of 10 reps
• Dumbbell Shoulder Press – 3 sets of 10 reps
• Incline Dumbbell Fly – 3 sets of 10 reps
• Incline Dumbbell Press – 3 sets of 10 reps
• Wide-Grip Lat Pulldown – 3 sets of 10 reps

Tuesday's Back Workout for Paul Rudd's Ant-Man Training

• Wide-Grip Lat Pulldown – 3 sets of 12 reps
• Close-Grip Lat Pulldown – 3 sets of 8 reps
• Bent-Over Dumbbell Rows – 3 sets of 12 reps
• Barbell Stiff-Legged Deadlifts – 3 sets of 8 reps
• Back Extensions – 3 sets of 8 reps
• Barbell Shrugs – 3 sets of 12 reps

Rest Day: Wednesday

Thursday's Shoulder and Abs Workout for Paul Rudd's Ant-Man Training

Workout Plan:

Barbell Clean and Press – 5 sets of 8 reps
Dumbbell Lateral Raises – 5 sets of 8 reps
Barbell Upright Rows – 3 sets of 10 reps
Barbell Push and Press – 3 sets of 6 reps
Seated Alternating Incline Bench Dumbbell Curls – 5 sets of 8 reps
Lying Dumbbell Tricep Extensions – 5 sets of 8 reps
Seated Palm-Up Wrist Curls – 5 sets of 8 reps
Sit-Ups – 5 sets of 25 reps

Friday Leg Workout for Paul Rudd's Ant-Man Training

• Leg Extensions – 4 sets of 20 reps
• Leg Press – 4 sets of 20 reps
• Walking Lunges – 3 sets of 20 reps
• Romanian Deadlifts – 3 sets of 20 reps
• Lying Leg Curls – 3 sets of 20 reps
• Hack Squats – 4 sets of 12 reps
• Weighted Standing Calf Raises – 3 sets of 20 reps
• Weighted Seated Calf Raises – 3 sets of 20 reps

Saturday's Arms and Abs Workout

• Seated Alternating Incline Bench Dumbbell Curls – 3 sets of 15 reps
• Tricep Rope Pushdowns – 3 sets of 15 reps
• Barbell Curls – 3 sets of 15 reps
• Plank Leg Lifts – 3 sets of 50 reps
• Seated Tricep Press – 3 sets of 15 reps
• Barbell Pullovers – 3 sets of 15 reps
• Swiss Ball Leg Curl – 3 sets of 15 reps
• Swiss Ball Crunches – 3 sets of 15 reps

The workout routine consists of eight exercises to be done in three sets each. The exercises are Seated Alternating Incline Bench Dumbbell Curls, Tricep Rope Pushdowns, Barbell Curls, Plank Leg Lifts, Seated Tricep Press, Barbell Pullovers, Swiss Ball Leg Curl and Swiss Ball Crunches. Each set should have fifteen repetitions except for Plank Leg Lifts which requires fifty repetitions per set.

Rest Day: Sunday

Stretching and Dynamic Warm-up for Paul Rudd's Ant-Man Workout

Paul Rudd was already in his mid-40s when he accepted the challenge to transform his physique for the role of Ant-Man. To avoid injuries and stay on track with filming, a good warm-up and stretching routine is crucial. This routine can reduce susceptibility to training-related injuries, especially as one grows older. Additionally, including stretching exercises in the routine can improve flexibility and range of motion necessary for performing superhero tasks in the movie.

Paul Rudd's Stretching Routine for Ant-Man Training

Pre-Workout Stretching Exercises

Hip Circles

• Stand while holding a wall/pole or similar support.
• Lift one leg slightly without bending the knee.
• Rotate the lifted leg in small circles clockwise and anti-clockwise.
• Do 20 circles per leg.

Arm Circles

• Stand straight with legs at shoulder width apart.
• Spread arms out at shoulder height and draw circles with them.
• Perform 20 circles clockwise and anti-clockwise.

Leg Pendulum

• Stand while holding a wall/pole or similar support.
• Lift one leg slightly without bending the knee.
• Swing the leg back and forth five to ten times.
• Repeat with other leg.

Jog to Quad Stretch

• Jog in place for a few seconds.

  Paul Rudd's Diet for Ant-Man Training

  Paul Rudd had to follow a strict diet plan for one year to prepare for his role in Ant-Man. His nutritionist, Carlton Colker, introduced him to fitness trainer Richard Louis.

  The goal of Paul Rudd’s diet was to make his body more fat adaptive by reducing dependence on carbohydrates. The diet had to be sustainable and not too restrictive to ensure that the actor could stick to it without fatigue.

  • Eggs and lean meats provided protein
  • Nuts served as a good source of healthy fats
  • Good portions of vegetables for vitamins and fiber
  • Alternated between rice and sweet potato for carbohydrates on most days
  • Dietary supplements were used to meet daily nutritional requirements

  The focus was on cutting down on bad carbs while adding plenty of protein and good fats. According to Louis, “This was about making a lifestyle for Paul, so we didn’t want to do anything too extreme with his diet.”

  Paul Rudd's Daily Diet for Ant-Man Training

  Breakfast
  - 3 eggs
  - Oatmeal
  - Coffee

  Snacks
  - Protein shake
  - Handful of almonds

  Lunch
  - Salad
  - 6oz protein
  - 4oz sweet potato or rice (alternating every other day)

  Snacks
  - Protein shakes
  - Handful of walnuts

  Dinner
  - 8oz protein
  - Vegetables (unlimited)

  Supplements
  - Whey Protein
  - Branched-Chain Amino Acids (BCAA)
  - Multivitamins
  - Creatine Monohydrate

  Paul Rudd's Background and Personal Life

  Paul Rudd has a stable family life, unlike many other Hollywood celebrities. He has been married to Julie Yaeger since 2003 and they have two children, a son named Jack Sullivan (born 2006) and a daughter named Darby (born 2010). The family resides in Rhinebeck, located in Dutchess County, New York.