Chris Hemsworth (Thor): training, nutrition and parameters. Chris Hemsworth's training program and nutrition for the role of Thor What height, weight and biceps did Chris Hemsworth have during the filming of the movie "Thor"
Adam Levine: yoga and vegetarianism
Maroon 5 became the people's choice
The 38-year-old singer, leader of the group Maroon 5, has an ideal figure (in November 2013, he was voted the sexiest man on the planet according to People). He follows a vegetarian diet and maintains his shape through various types of sports activities. “I understood one thing: just get out of the house and work hard,” Men’s Fitness magazine quotes him. “This is more important than tying yourself to a thorough training plan.” Adam Levine works hard - he plays basketball, golf, and most importantly, yoga. More several years ago he practiced yoga every day, but now he diversifies his sports activities, including in the gym - weight lifting plays an important role in his training plan.
Nikolaj Coster-Waldau: mountain biking and protein diet
Nikolaj Coster-Waldau in the film "Shoot into the Void" (2017)
The 47-year-old Danish actor is in excellent shape, thanks to years of training and a high-protein diet. He doesn’t even need exercise equipment for training: the main focus is on various kinds of push-ups, squats and lunges. Outside the gym, the actor continues to lead an active lifestyle and exercise outdoors: if he runs, then in the forest, and not on a treadmill; if he pedals, then on a mountain bike, and not an exercise bike. Plus - cross-country skiing.
Chris Hemsworth: red meat and heavy weights
The actor has played the Scandinavian God Thor three times already and in the period between the first two he also starred in the film “Race”. For the role of racing driver James Hunt, he had to lose 13 kg - and this turned out to be a very difficult task for the actor, who was accustomed to gaining muscle mass rather than getting rid of extra pounds. The most unpleasant thing for him was to give up the strength training that he liked and switch to grueling cardio training - that is, stop lifting weights and take up active sports. But the worst thing was to follow a strict low-calorie diet, which had very little protein and carbohydrates and a lot of vegetables. He also drank a lot of water and said that for those who want to lose weight, it helps create a feeling of fullness, at least for a while. Shortly after "Race", he began to gain muscle mass again for the new "Thor". The trainer, former Navy SEAL Duffy Gaver, developed for him a completely classic, even old-fashioned program, in which the main attention was paid to the arms and shoulders (the actor had to appear topless in the frame). No new equipment or exotic exercises - Duffy Gaver believes that these are all marketing gimmicks. “People see Chris and think he’s on steroids, but he doesn’t touch them,” the coach said about him. “It’s all red meat, heavy weights and some protein powder.” He gave his best in every training session. He just decided to look like Thor."
Idris Elba: Swimming and no beer
Idris Elba warms up for his first fight at London's Repton Club.
Another Scandinavian god from “Thor,” Heimdall—that is, the actor who plays him, 45-year-old Idris Elba—was forced to greatly reconsider his diet before filming and discovered that his body could not tolerate most of the foods that he was used to eating. He had to give up his favorite pasta, rice, and beer, after which he lost a lot of weight, but began to feel more energetic.
He trains every free minute, just like Jason Momoa (Khal Drogo from Game of Thrones) and Matthew McConaughey do. He devotes time to 45-minute runs, push-ups (at least a hundred) and swimming, which, according to him, is good for every muscle. But he does kickboxing only during breaks between filming, because it is dangerous and the producers are afraid that he will break down.
Ryan Gosling: Bananas and Muay Thai
Actor Ryan Gosling
An actor who for a long time could not boast of a sculpted body. In his youth, he was quite fragile, but in 2011 he amazed audiences with his muscles by undressing in the film “This Stupid Love,” giving up sweets (his sweet tooth switched to bananas and protein shakes) and devoting two hours to training, four to five days a week. He focused on complexes on the shoulders, arms and body.
In preparation for his role in Nicolas Winding Refn's Only God Forgives (2013), where he played the owner of a Thai boxing club in Bangkok, the actor went on a diet of fish, rice and vegetables. And he really took up the martial art of Muay Thai. He said about his muscles: “They are like pets because they don’t do anything useful. But they need to be fed, they need to be taken care of. Otherwise they will run away."
Posted by Ryan Gosling Page (@ryangosling_page) Feb 14, 2016 at 11:53 am PST
Height: 190 cm
Weight: 100 kg
In his training program for the role of Thor, Chris Hemsworth combined strength training and high-intensity interval training. For Thor's training, Chris Hemsworth used this powerful combination because he had to get in shape quickly. Lifting heavy weights alternated with Tabata workouts, which he used not only to work on his abs, but also to burn fat in general. After all, no matter how large the muscle mass is, it looks most impressive with a low percentage of subcutaneous fat.
Thor Monday Workout: Chest/Legs
We all remember the movie "Thor", in which Chris Hemsworth played the main role. However, the entire fitness industry was shocked by the actor’s physical condition. Two questions became very popular: how Thor trained and what he ate.
To play the role of the God of Thunder, Chris gained 10 kg of pure muscle mass. Of course, this was followed by considerable effort, as well as adherence to a diet. The main rule was constant food consumption. Chris himself said about this:
I felt like I was busy, but all I had to do was eat all day. Eating when you're not hungry is exhausting.
Relying only on protein shakes would be wrong. That's why had to consume fruits and vegetables, which provided the body with fiber. As you know, fiber has the ability to strengthen the cardiovascular system, and its antioxidants help muscle recovery. However, the diet accounted for only 1/3 of the entire program.
Everything was built mainly on training and rest. And this formula was repeated every day. Chris Hemsworth's trainers forced him to constantly change weight and speed so that his muscles would not get used to the training. Even minor changes stimulate muscles in new ways.
In fact, no matter what kind of muscle mass you want to gain, variation is the important part. When your daily workouts start to seem easy, they're not doing you any good. just like before.
Now the shooting is finished. Now you can no longer devote so much time to training, but the actor is not going to give up training completely.
Set of exercises
Chris's workout consisted of basic exercises that were aimed at building muscle mass. Compound exercises recruit multiple muscle fibers and force them to work synergistically, as opposed to isolation exercises, which only recruit muscle fibers in certain areas.
Widely used and effective basic exercises: deadlift, squats, lunges, bench press, seated press, push-ups, pull-ups, dumbbell rows, arm curls, dips, close-grip press, etc. Basic exercises give better results and greater functionality, but also require more attention to execution technique and safety.
Basic exercises distributed in this way: 4 days of training, one day of rest.
First workout: chest, shoulders, boxing, abs
- Bench press 1x12, 1x10, 1x8
- Dumbbell flyes 1x12, 1x10, 1x8
- Side dumbbell raises 1x15, 1x12, 1x10
- Bent over side dumbbell raises (rear delta) 1x15, 1x12, 1x12
- “Arnold press” – seated dumbbell press with supination 1x12, 1x10, 1x8
Exercises for the abs:
- Leg raises - 20 reps
Second workout: back, arms, boxing, abs
- Deadlift – 1x10, 1x8, 1x6
- Pull-ups – 1x15, 1x12, 1x10
- Superset – barbell curls and French press – 1x10, 1x8, 1x6
- In the evening, boxing classes are required: punching bag, practicing punches with a partner, dodging punches.
Exercises for the abs:
- Leg raises - 20 reps
- Standing in a stance with support on your toes and arms bent at the elbows – 60 seconds
- Kneeling cable crunches – 20 reps
- Side stand with support on the back of the foot and the arm bent at the elbow – 60 seconds
- Standing cable crunches – 20 reps
Repeat the entire set of abdominal exercises 3 times.
Third workout: cardio (surfing), legs
- Morning– surfing.
- Evening- legs
- Squats – 1x10, 1x8, 1x6
- Superset – leg extensions, leg curls – 1x10, 1x8, 1x6
Fourth workout: cardio, abs
Exercises for the abs:
- Leg raises - 20 reps
- Standing in a stance with support on your toes and arms bent at the elbows – 60 seconds
- Kneeling cable crunches – 20 reps
- Side stand with support on the back of the foot and the arm bent at the elbow – 60 seconds
- Standing cable crunches – 20 reps
Repeat the entire set of abdominal exercises 3 times.
Nutrition
Chris Hemsworth's main diet consisted of proteins and carbohydrates, but the fat and sugar content was very low. The diet included foods such as chicken, fish, rice and vegetables.
- Breakfast: 4 chicken eggs, porridge, fruit
- Morning snack: fruits and a handful of nuts
- Dinner: two chicken breasts, a portion of rice or potatoes, vegetables
- Snack before dinner: a handful of nuts, fruit, some tuna
- Dinner: huge portion of steak or fish, vegetables
- Late dinner: protein cocktail
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Acting work, despite its apparent ease, is sometimes a real test for artists. What celebrities have had to do for various roles: cut their hair bald, dye their hair, grow beards, gain or lose weight... When it comes to filming action films or historical films, actors often need to get into the appropriate shape. One such example is an artist who won the leading role in the films “Thor”, “Thor 2: The Dark World” and “Thor: Ragnarok”. What it was like - Chris Hemsworth's training, what he had to do to achieve the desired result, will be discussed below.
"Thor": a little about the film
In 2011, the first film in the series about Thor was released, telling the story of the god of thunder, expelled from his world and ending up on our planet. The film was based on Marvel comics and became an integral part of the Marvel cinematic universe - all films in this series are united by a common plot. A serious casting was announced for the main role; stars such as Leonardo DiCaprio and Brad Pitt wanted to get her. Acting auditions took place (known for his role as King Arthur in the film "Sword of King Arthur"), Paul Levesque (famous wrestler from WWE), Joel Kinnaman (starred in the films "RoboCop", "Easy Money"). As a result of the selection, the young man was approved for the role, having bypassed his brother Liam Hemsworth at the casting.
In 2013, fans of the Marvel sagas flocked to cinemas for the sequel of the film, called Thor 2: The Dark World. In addition to Hemsworth, the film stars such Hollywood stars as Natalie Portman, Anthony Hopkins, and others.
Four years later, fans of the comic book series were stunned by the release of the sequel, Thor: Ragnarok. Cate Blanchett, Mark Ruffalo, Tessa Thompson joined the magnificent cast. The cinematic work received mostly positive reviews from both viewers and critics.
Chris Hemsworth: diet and training
When the roles were approved, the actor who was supposed to play Thor experienced some difficulties in the pre-production process. He had to play an image that presupposed the presence of an ideal athletic physique, for which he needed to play sports for a long time and persistently. Chris Hemsworth's training required enormous effort on the part of the man and overcoming himself.
Being an athlete, the actor, however, was not in such physical shape that would provide him with an external resemblance to God. The fact is that the artist was surfing as his main sporting hobby. He developed his agility and agility through boxing and Muay Thai training sessions that he periodically attended. For a change, the future Thor also did shuttle running. The types of training that the actor preferred at that time developed agility, speed, and endurance. This is quite good for a person in principle, but not exactly what was required for the new role. Chris was very dry, wiry and completely different from the character he was supposed to play.
Chris Hemsworth's workout involved building up. To develop the training program and nutrition plan, prominent experts in the industry were brought in. Steve Walsh and Duffy Gaver took on the job with the typical enthusiasm, zeal and results-oriented nature of coaches. By the way, Gaver helped such celebrities as Brad Pitt and Angelina Jolie bring their bodies into the required shape, and had many years of experience in this matter.
Chris Hemsworth's training allowed him to gain ten kilograms, and not just weight, but lean muscle mass. Such an amazing result was achieved thanks to the great zeal of the actor and the work of a team of professionals. Focused on results, they did what at first seemed almost impossible.
Chris Hemsworth: training program
So, what did the hero need? A beautiful body and skills that will allow you to look impressive on camera. Since the film involved a large number of fight scenes, the actor needed the ability to move correctly and sufficient strength to swing a heavy sword.
Boxing and Muay Thai came in handy for Chris. He continued to practice these sports two to three times a week.
The main emphasis of the program was on building muscle mass, for which a training plan using weights was developed. Exercise machines, barbells, dumbbells and your own weight are what Chris Hemsworth used in his workouts. Thor's training really brought results: ten kilograms of lean muscle mass, excellent endurance and strength, as well as the actor's magnificent appearance on camera. All this was achieved in about nine months of hard work.
Weight training was carried out four times a week, alternating one muscle group or another on each day.
Day 1 (upper workout): arms, chest, abs
On the first of the weekly training days, the actor performed exercises to work the upper body, namely the arms, pectoral muscles and abdominal muscles.
In the first half of the day, as part of the impact on the shoulders and chest, the training involved the following exercises:
- Reduction of dumbbells in a lying position.
- Barbell chest press from a lying position.
- Bent-over dumbbell flyes from a sitting position.
- Arnold press.
During the day there was a break, and in the evening there were classes in the boxing gym. The actor boxed with a punching bag, practiced punches with a trainer on his paws, and also practiced jumping rope.
Next came a set of abdominal exercises. Circuit training worked the target muscles perfectly. Hemsworth performed overhead crunches, side crunches, forearm planks, and hanging leg raises on the bar.
Day two: back, abs, arms
The morning of the second training day began with Chris working on the muscles of his back and arms. As part of this, the following was carried out:
- Barbell curls for biceps.
- French bench press.
- Deadlift.
- Pull-ups on the horizontal bar.
The above exercises involved using a barbell as weights.
In the evening, abdominal and boxing exercises similar to the previous day were repeated.
Day three: bottom training
The next training day involved working on the legs and gluteal muscles.
The morning began with a run or other high-intensity cardio exercise.
In the evening, Hemsworth performed the following circuit training:
- Deep squat with a barbell in the Smith machine.
- Leg bending in the simulator.
- Leg extension in the simulator.
- Barbell deadlift.
Day four: cardio and abdominal work
On the morning of the fourth day of the program, the actor performed exercises to pump up his abdominal muscles:
- Straight and side planks.
- Raising the legs while resting on the elbows.
- Oblique twists.
- Straight crunches with a block.
In the evening, they were allowed to do any cardio exercise of their choice for one hour.
There were four main training days a week in preparation for the film; on the remaining days, the future Thor did not allow himself to relax and surfed whenever possible.
Diet
Over nine months of sports activity, Chris Hemsworth has changed a lot in appearance. Training and nutrition brought results.
The key points for the actor during the period of heavy physical activity were:
- Increasing the proportion of protein in the general diet: steaks, fish, eggs.
- High carbohydrate diet: various grains.
- Eating plenty of fiber and water to reduce the risks of eating too much protein.
- Sports supplements: protein and amino acids.
Film after film, Chris Hemsworth surprised audiences with his excellent physical form. Training for the film "Thor: Ragnarok" has now become extreme for the actor as part of super-strength training.
Best films: “The Avengers”, “The Elusive”, “Thor”, “Star Trek”, “Snow White and the Huntsman”
Height: 190 cm
Chris Hemsworth is one of those actors who set out to conquer America in their youth and made no mistake. The audience immediately liked the talented and charismatic guy, and after concluding a contract with the legendary Marvel and the film adaptation of The Avengers and Thor, he became one of the most popular handsome men in Hollywood. Films with Chris's name in the credits always claim to be successful.
After his first Marvel film, Thor, was released in 2011, the press exploded with articles about Chris Hemsworth and his physique. Films of such scale require the use of various editing, but the actor’s pumped up arms and sculpted torso looked natural and impressive. Male actors often spend months in the gym to get in shape for films, but what Chris managed to do shortly before filming, not every one of his competitors could do.
Before playing Thor, Chris Hemsworth had nothing to do with weightlifting. Like many Australians, he enjoyed surfing and also did old school rugby drills. All this developed endurance in him, which in turn helped him withstand an intense course of training and achieve such an impressive physical shape.
The main figure that allows us to say about his success is 10 kg of muscles, built up by labor and then shortly before filming. Chris himself admits that he had to update his entire wardrobe because his old clothes were too small for him.
Preparing for the role of Thor
Before the role of Thor, the actor was already athletically built; before the film, Chris Hemsworth had a height and weight ratio of 190/90, but this was not enough for such a grandiose film. It was necessary to create a training and nutrition program that would allow him to gain muscle mass in a fairly short time. It is not surprising that the program turned out to be very complex and intensive.
But following the plan was not enough. The actor paid great attention to the technique of performing exercises in order to get maximum results. He believes that even details such as back position, abdominal tension and barbell grip matter. Such a serious approach to training could not but please his coaches.
Training program for the role of Thor
In the serious matter of preparing for a film, the help of a competent mentor is important. Such a person for Chris was the famous trainer Duffy Gaver, under whose supervision many Hollywood stars changed their physical shape. The training scheme involved alternating four days in the gym and one day of rest.
- The first day:
Dumbbell flyes in a lying position – 3 sets of 12, 10, 8 times
Bench press with medium grip – 3 sets of 12, 10, 8 times
Seated dumbbell press – 3 sets of 15, 12, 10 times
Dumbbell lateral raises – 3 sets of 15, 12, 10 times
Arnold press – 3 sets of 12, 10, 8 reps
Evening
Boxing
Punching bag – 5 sets of 3 minutes
Paws – 5 sets of 3 minutes
Jump rope – 5 sets of 3 minutes
Can be alternated with 30 minutes of interval cardio
Press
Elbowstand – 1 minute
Side elbow stand – 1 minute
Leg raises in a Roman chair - 20 times
Crunches on blocks – 20 times
Lying lateral crunches – 20 times
All exercises are performed in three circles
- Second day:
Pull-ups – 3 sets of 15, 12, 10 reps
Deadlift – 3 sets of 10, 8, 6 reps
Barbell curls for biceps – 3 sets of 10, 8, 6 times
French triceps press – 3 sets of 10, 8, 6 times
Evening: boxing and press according to the program of the first day
- Day three
Surfing or 30 minutes of interval cardio
Evening
Seated leg extension – 3 sets of 10, 8, 6 times
Seated leg curls – 3 sets of 10, 8, 6 times
Deep squats with a barbell – 3 sets of 10, 8, 6 times
- Fourth day
Press according to the first day program
Diet for the role of Thor
In order to build 10 kilograms of pure muscle, the body needs a lot of building material. That's why nutrition played a key role in Chris Hemsward's new lifestyle. The diet was balanced so that there was an order of magnitude more protein and complex carbohydrates than fats and sugars, which were reduced to a minimum. A sample menu for the day looked like this:
Breakfast: 4 eggs, a portion of porridge with water, 2 fruits
Second breakfast: a handful of nuts, 1-2 fruits
Lunch: 2 chicken breasts, a plate of rice or potatoes, vegetable salad
Snack: a handful of nuts, 1-2 fruits, tuna
Dinner: large steak or fish, vegetables
Second dinner: protein shake
Looking at Thor's defined muscles, it is not surprising that there is a desire to become better. We can only say one thing - do not lose this motivational charge, but try to get closer to Hollywood ideals. For those who firmly pursue their goals, nothing is impossible!
But you should not take Thor's training as a guide to action if you are new to the world of sports. Coordinate your workouts with a trainer to find a program that's perfect for you. Regular workouts, a balanced diet, a little charisma - you will definitely become as handsome as Chris Hemsworth.
Style Summary
Repeating the feat of Chris Hemsworth or simply being inspired by his example is your choice. We hope the Thor training program and diet will help you in self-improvement.
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