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Fitness in Hollywood is usually just a lot of smoke and mirrors. You see an actor looking shredded in a superhero suit and think it's just magic lighting or maybe a really expensive personal chef. But then you look at someone like Emily Bett Rickards. Honestly, she’s in a different league entirely. Most fans first fell for her as the quirky, tech-genius Felicity Smoak on Arrow, where she spent most of her time behind a desk. But if you were paying attention during those rare gym scenes or her red carpet appearances, you knew. The girl is an absolute powerhouse.
The internet has been obsessed with the emily bett rickards booty and her overall toned physique for years, and it isn't just about genetics. It's about a level of discipline that would make a professional athlete sweat.
The Heavy Lifting Behind the Scenes
Most people think "toned" means doing a bunch of light cardio and maybe lifting a pink dumbbell once in a while. Emily proves that's total nonsense. When she was prepping for her recent role as the legendary wrestler Mildred Burke in Queen of the Ring, she didn't just "get in shape." She transformed.
Basically, she had to build a body that looked like it could actually survive a 1930s wrestling ring. To do that, she teamed up with trainer Thomas Taylor and nutritionist Dr. Diego Botezelli. We're talking heavy, slow, soul-crushing lifts.
I'm not kidding about the "soul-crushing" part.
Her routine involved lifting six or seven days a week. She focused on eccentric movements—that’s the part of the lift where you lower the weight. For her favorite move, the barbell squat, she would take a full five seconds to go down. Five seconds! Try doing that with a heavy bar on your back and see how your glutes feel the next morning. It’s that specific time-under-tension that built the emily bett rickards booty into what it is today.
No Cardio? No Problem
Here’s the part that usually shocks people: she actually cut out cardio during her heavy muscle-building phases.
Usually, the "Hollywood diet" is all about running on a treadmill until you see stars and eating nothing but kale. Emily did the opposite. She was eating more than ever—piles of chicken breast, complex carbs, and healthy fats. She realized that to build muscle, you have to fuel it. If you’re just burning everything off on a Peloton, those glutes aren't going to grow. It’s a lesson in body composition that a lot of people still get wrong.
Breaking Down the Workout Philosophy
Emily's approach is kinda refreshing because it’s so grounded in science rather than just "vanity" goals. She treats her body like a machine.
- Muscle Isolation: She didn't just do full-body sweeps; she had days dedicated to specific muscle groups to ensure nothing was lagging.
- The "Pump" Secret: On the set of Queen of the Ring, she literally had a wagon of weights following her around. Before a take, she’d do "quick pumps" to get the blood flowing to her muscles. It’s a classic bodybuilding trick, but it shows her dedication to the craft.
- Matcha over Coffee: She ditched coffee years ago because it was wrecking her cortisol levels. Now, she’s a matcha fanatic (she even started her own brand, Paradise Matcha). Steady energy instead of the caffeine-induced jitters.
Why Everyone Is Still Talking About It
Let's be real. The reason people search for things like the emily bett rickards booty isn't just because they’re fans of Arrow. It’s because her physique represents a shift in what "beautiful" looks like for women in media. She isn't just thin. She’s strong.
She has spoken openly about the pressure of social media and the "highlight reel" culture. Even someone as fit as her struggles with body image. She’s mentioned that some days she feels great, and other days she feels the "self-disgust" that diet culture pushes on everyone. That honesty makes her physical achievements feel more earned. It’s not a "flawless" journey; it’s a grind.
How to Get Results Like Emily
If you're looking to build that kind of functional strength and aesthetic, you've gotta change your mindset.
Stop being afraid of the squat rack. Emily’s physique is a direct result of moving heavy iron. You also have to look at your recovery. She’s a huge advocate for cold plunges to manage inflammation. It sounds miserable, but it works.
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Actionable Takeaways for Your Routine
If you want to emulate her progress, start here:
- Prioritize Protein: You can't build a backside on salad alone. You need the building blocks.
- Slow Down Your Reps: Instead of banging out 20 fast squats, do 8 slow ones. Feel the burn on the way down.
- Find Your "Matcha": Figure out what’s spiking your stress hormones and cut it out. For Emily, it was coffee. For you, it might be late-night scrolling or lack of sleep.
- Consistency is King: She worked out 6-7 days a week during her transformation. You don't have to go that hard, but you can't be a weekend warrior and expect Hollywood results.
Emily Bett Rickards has proven that she's way more than just a girl in glasses behind a computer screen. She's an athlete who put in the work, ate the chicken breasts, and lifted the heavy bars. Whether she’s in a wrestling ring or on a red carpet, that strength shows. It’s about power, not just looks.
Focus on heavy compound movements like barbell squats and deadlifts to target the posterior chain effectively. Track your macros to ensure you're in a slight caloric surplus if you're trying to build muscle mass. Consistency over six months will yield better results than any "30-day challenge" ever could.