Step 1
Lift weights 3-4 times a week. Focus on complex movements that target multiple muscle groups at once, like squats, deadlifts, bench presses, and pull-ups. If your goal is to put on muscle mass, try doing 10-15 repetitions per set of each exercise. For a more power-based approach, it’s better to keep your reps in the 3-5 range.

If it’s your first-time giving weightlifting a shot, start with just the bar or the lightest set of dumbbells and gradually add resistance until it becomes a challenge.

Step 2
Perform calisthenics or bodyweight training regularly. It’s possible to get a good workout in even when you’re not allowed in gyms right now. Exercises like pushups, pull ups, and dips are perfect for building upper body strength, while squats, lunges, wall-sits, and box jumps will condition your legs. To get that superheroic six-pack peeking through, end your workouts with core like sit ups, crunches, V-sits, and hanging leg lifts.

You’ll be able to do more of each exercise since you’ll only be using your body weight. Try to build up to 20 or more reps at a time, or simply see how many you can do before you tire out.

Less intense bodyweight movements may also be more suitable for beginners and those who are suffering from past injuries.

Step 3
Do some cardio. Cardiovascular exercise gets your blood pumping, your muscles warm, and your lungs working overtime. Pick an activity and move until you work up a sweat. Try to add a few minutes to your workout each session. By challenging yourself gradually, you’ll find your stamina getting better and better.Running is one of the simplest ways to your amp up your fitness level, but you have many options available to you, from swimming and cycling to kickboxing and rowing.

The key is to keep your heart rate elevated without overdoing it. If you’re gasping for breath or find it difficult to carry on a conversation, you might be pushing yourself too hard.

Step 4
Hit a punching bag. Kickboxing is not only a great total body workout, it’s also a good opportunity to practice your superhero punches and kicks. Start by working on basic punches like your jab, cross, and hook, then move onto front, side, and roundhouse kicks. In the second half of the workout, you can mix it up and begin putting together your own unique combinations.

Go for 1-2 minute rounds, then take a couple minutes to catch your breath. It may help to use a stop watch to keep track of your time.

Wear training gloves to protect your fists. Your hands are full of small bones that can easily be sprained if you land a punch wrong.

Step 5
Even superheros need to rest. If you want to train like a superhero, you also need to incorporate rest into your fitness routine. Sweating and straining will only get you so far. The harder you work, the more important it is to give yourself time to recover. When you’re first starting out, try exercising for 2 days in a row, then take the third day off. As your physical condition improves, you can begin spacing out your rest days more, or staggering your activities so that you’re alternating between strength training and cardio.Even advanced athletes should schedule at least 1 or 2 days off every week. Without proper recovery, you’ll just be breaking down your muscle fibers more and more and never giving them time to build themselves back up.

Step 8
Eat a balanced diet. I’m sure superheros eat their veggies too! In order to train like a superhero, you also need to take a look at your nutrition. Make sure all the major food groups are represented on your plate at each meal. You’ll need lean protein, fresh fruits and veggies, complex carbohydrates, fiber, and healthy fats like Omega-3s and 6s to build a strong, capable body. Aim to eat 3-4 small meals a day, and snack on healthy offerings like yogurt and nuts in between if your stomach starts rumbling.A good rule of thumb is to consume between ½-1g of protein for each pound of body weight daily in order to build and maintain muscle. If you weigh 130lbs, for instance, you should be taking in anywhere from 65-130g.

Keep sweets, salty or deep-fried items, and other junk food to a minimum as much as possible.

Check out some healthy recipes here.

Step 9
Drink at least 8 glasses of water a day. Most people need about 2 liters, or half a gallon, to stay hydrated and keep their bodies functioning properly. If you’re particularly active, you may require more. Gulp down 1-2 glasses when you first roll out of bed in the morning to kickstart digestion, then make an effort to take regular water breaks throughout the day. While you train like a superhero, make sure to stay hydrated all day.

A good way to tell if you’re adequately hydrated is to check the color of your urine when you go to the bathroom. Clear urine means your fluid levels are normal, while a dark or cloudy color could be a sign that you’re running dry.
If you have trouble getting enough water, try carrying a water bottle around with you. That way, you’ll have something to sip on whenever you get thirsty rather than turning to less beneficial beverages like soda.

Step 10
Get plenty of sleep. Aim for a solid 7-8 hours per night whenever possible. Don’t underestimate the importance of a little shut-eye—most of your body’s healing and growth takes place while you’re fast asleep. A good night’s rest also keeps your brain operating a top capacity, which means you’ll be able to think clearer, react faster, and make difficult decisions more easily.Turning off your digital devices half an hour before bedtime may help you drift off easier.

Take short naps (no longer than about 20-30 minutes at a time) to recharge when you’re unable to get a full night’s sleep.
Want to train like a superhero at home?

• Since most gyms are not open for business just yet, investing in a set of free weights will be handy when working out in the privacy of your own home.
• If you have a limited amount of time to train throughout the week, look for ways to consolidate your different training to fit your busy schedule. For instance, a martial arts class could serve as cardio, or a rock climbing session could fill in for an hour in the weight room.
• YouTube can be a great resource for finding free tutorials on basic workouts, circuit training, yoga classes, acrobatics techniques, and pretty much any other type of workout you desire.
• Read comic books or watch superhero movies to inspire yourself and stay motivated when you’re feeling burned out.
• Be persistent. It’s not possible to totally transform your body overnight. With enough discipline, however, even your most fantastic fitness goals are within reach.

Warnings

Work out with a friend or keep a cell phone nearby at all times while training so you’ll be able to call for help in the event of an injury or accident.

Remember, you’re only training like a superhero, not trying to be one. Never attempt to use your newly-developed abilities to interfere with actual crimes. These are best left to the authorities!

Want to learn more? Check out some ways of how to train like a superhero here.