“The most important thing is to be physically active,” Varon says. “Taking the stairs rather than the elevator certainly has some value. But if you want a real transformation, you need a structured fitness regimen.”

“Soda pop is a huge no- no” Varon insists, “I've seen people who consume large amounts of soda make dramatic transformations from only eliminating soda. Even diet soda negatively impacts one's fitness goals. The artificial sweeteners in diet soda increase the body's insulin levels. And sugared sodas make it nearly impossible to become fit. It takes 45 minutes of cardio to reverse the damage on your metabolism that one 12 ounce sugared soda does to you. When I sweeten beverages like coffee, I use Stevia.”

Wonder Woman

"Wonder Woman demands respect," Thurman says. “Not because she can squeeze into that tight costume,” he says, “but because she has an intimidating, powerful, womanly build.”

Nutrition: Good amounts of high quality calories, including healthy carbs and a lot of protein to build and maintain muscle; take in healthy fats and don’t skimp on the veggies.

Training: Weight lifting 3-4 times a week focusing on compound movements such as squats, presses, and weighted lunges with reps of 8-15. Light cardio 2-3 times a week for about 30 minutes including light cardio after weight training to keep fat percentage down.

Lara Croft, Tomb Raider

"Lara Croft is known for her strong arms and legs" Thurman says, "so she can raid tombs and kick some major butt."

Nutrition: Clean andwell-balanced diet of “foods from nature,” Thurman says, which means unprocessed foods with no preservatives such as fresh fruits, vegetables and meats. “Eat like a caveman,” he says. You’ll need a lot of proteins, too, along with healthy carbs and fats.

Training: Hit the gym 2 to 4 days a week, focusing on a split routine of upper body and lower body with focus on “show” parts, including arms and legs. Squat with weights; do dead lifts, hamstring curls and bicep curls. Do an overall body resistance training program that includes push-ups, planks, rows and lunges. Just make sure to work all the major muscle groups: arms, legs, chest and back. And throw in one intense ab workout a week. Get short intense cardio by playing sports.

“I'm not somebody who only eats alfalfa sprouts and carrots.” Varon admits, “I like a good hamburger. I feel like if I workout hard, I should be able to eat foods I like IN MODERATION. I do try to steer toward hormone free meats. My view is that hormones are introduced into cattle to make them bigger. When I ingest the cattle - and the hormones in the cattle - I think it will have the same effect on me. Aside from the health implications, I think it's easier to stay lean on hormone free meats.”

Supergirl

Supergirl has a body type that would be similar to a female fitness model,” Warren says, “she is thin, strong, but not bony.”

Nutrition:  Watch your calories and don’t take in any processed food. And definitely limit your carbs. Eat lots of fruits and vegetables for energy, and proteins like fish and chicken to keep a lean physique.

Training: Hit the weights with the best of them, lifting 2-3 times a week focusing on a full body resistance training with lots of bodyweight exercises like squats, lunges, pullups, pushups, planks, and dips for reps of 12-20.  Be active with cardio 2-4 times a week, with longer sessions of 30-45 minutes and some short intense exercises like sprints outdoors, jumping rope, or even doing laps in the pool.

“The hardest part of a workout is getting to the gym.” Varon says. “90% of the battle is walking through the doors. I don't mean the first time. I mean every time. If you can get to the gym for your workout, 90% of the battle is over.”

LEARN MORE ABOUT GETTING FIT BY VISITING THE MORPH PERSONAL TRAINING WEB SITE AND FACEBOOK PAGE

FOLLOW JOEY THURMAN AND MARCUS WARREN ON TWITTER

FOLLOW LISA MARIE VARON ON TWITTER AND VISIT HER WEBSITE