Think of Centr as the Avengers of health and fitness. Hemsworth has brought together the big guns from across the industry, with experts in everything from yoga and nutrition to boxing and meditation. But while the app offers a good entry into how to train and eat like Thor himself, Hemsworth’s own training plan can be a bit more intense when preparing for a role. Alongside his trainer Luke Zocchi, Hemsworth adopts a diet specific to the demands of the character he embodies. Sometimes this finds him chasing after all the #gain he can, and at others he limits calories and increases cardio. However, whatever the shot, one thing Hemsworth never sacrifices is intensity and consistency.

If you want to channel Hemsworth, below is a look at his workout routine and his day on a plate. It’s packed with resistance training, free weights, and industrial amounts of protein. While that might sound like a lot (and it is), one encouraging detail Zocchi shares is the fact that Hemsworth rarely trains for more than an hour a day. And who doesn’t have a free hour? So the key here is to get in, work hard, and get out. Simple.

Coaching

It’s not your average brother division. Although Hemsworth has added volume to his body since taking on the role of Thor, he avoids using only weight lifting movements focused on muscle growth. Instead, Hemsworth and Zocchi favor functional training which helps build a more balanced physique.

“It is very easy to go for the seeing muscle but for Thor, I don’t want cosmetic muscle,” he says.

“You can really tell when someone has features – they move differently, and for me, I’ve found it so much better with injuries and overall well-being when I upped my functional and core workouts.”

Movements

While functional training provides the foundation, Zocchi explains that they focused on upper body movements to really emphasize divine stature. “Thor’s body is made of big shoulders and big arms,” Zocchi explains. “After doing a costume fitting, we saw which parts of the body were exposed so that we could target them. The main movements we focus on are: Pull-ups, Push-ups, Shoulder Press, Seated Incline Curl, and Skull Crushers.

Routine

Thor’s training involved 4-5 intensive sessions per week plus one session of light movements.

Cutting weight

Not all of Hemsworth’s roles find him cut like Adonis. For The Heart and the Sea, the Australian adopted a much slimmer figure, with only 600-700 calories per day using intermittent fasting. His training included a lot, a lot of cycling.

To play the charming cult leader Billy Lee in Bad Times at the El Royale, Hemsworth was slim and natural. That meant eating around 2,300 calories a day and doing circuit training.

Example of training

Zocchi and Hemsworth favor short, intense sessions. One methodology they adopt is HIRT, high intensity resistance training, and yes, it’s designed to hurt. Here’s an example of a session he shared:

Tours: five.

Repetitions: 10 of each movement.

Rest: 30 seconds between movements.

Movements:

Burpee curl to squeeze

Walking boards

Renegade Row and Press-Up Dumbbells

Dumbbell Bent-over Rear Flys

Dumbbell Hammer Curl and Reverse Lunge

Hollow rocks

Diet

We hate to tell you this, but if training has seemed difficult to you, the diet can be even more demanding. So buckle up. Even Hemsworth admits it’s a challenge to keep up. “Sometimes the amount of protein I have to eat can be overwhelming,” he says.

To give you an overview of his day on a plate, Hemsworth chef Sergio Perera shared some of his recipes and secrets. “It’s the culmination of a lot of trial and error,” says Perera. “In the six years of working together, we’ve discovered a few things that have changed a lot about her overall health and well-being.”

Perera explains that Hemsworth eats a little more red meat than usual, “but limit it to the day because it requires more energy to digest. That is unless he is training later in the evening, in which case he can have a lamb chop after his workout.

One thing to note is Hemsworth’s morning shake. “Chris’ day always starts with a big green shake made up of 5-6 different types of leafy greens and vegetables, low glycemic fruits, nuts, seeds, fats and small amounts of sea salt. to promote electrolyte balance, nerve transmission and glucose metabolism, ”explains Perera.“ The protein source is preferably a mixture of rice, hemp and pea protein, which has proven to be a much better option for him. “

What supplements is Hemsworth taking?

Before going to bed, explains Perara, he will have “a portion of BCAA with a magnesium / zinc supplement “to aid muscle recovery while helping the body calm down before going to bed.

Day 1 on a plate

• 8am – Green power shake with proteins
• 10 a.m. – Bowl of yogurt with a mixture of fresh berries, chia seeds, almonds and honey
• 12 p.m. – Training
• 1 p.m. – Post-workout shake composed of vegetable proteins, ice water, BCAAs and 1g of vitamin C
• 2:30 p.m. – 8oz of grilled chicken with crispy sweet potatoes and an arugula salad with seeds, nuts and salted apple. Lemon and olive oil dressing on the side
• 5:30 p.m. – 2 rice crackers with Vegemite, tuna and cherry tomatoes
• 7 p.m. – 8oz white fish with grilled mushrooms and raw broccoli salad
• 9 p.m. – Half of a small paw / papaya with yogurt and berries. Magnesium / zinc supplement.

Day 2

• 8am – Green power shake with proteins
• 10 a.m. – 3 fried eggs on a slice of toast with Vegemite and avocado
• 12 p.m. – Training
• 1 p.m. – Post-workout shake composed of vegetable proteins, ice water, BCAAs and 1g of vitamin C
• 2:30 p.m. – 8oz eye fillet (filet mignon), grilled pumpkin salad with spinach, herbs, cucumber and ½ cup steamed rice
• 5:30 p.m. – Chicken and vegetable soup with barley
• 7 p.m. – 8oz of white fish, leafy green salad with radicchio and balsamic vinaigrette. A side of roasted mixed cruciferous vegetables
• 9 p.m. – BCAAs with magnesium / zinc supplement.

Day 3

• 7am – Green power shake with proteins
• 9 a.m. – 3 scrambled eggs on a spelled wrap with tomato sauce
• 11am – Practice
• 12 p.m. – Fresh tuna sashimi salad with bitter and leafy greens, avocado, nuts and half a cup of sushi rice
• 3 p.m. – A homemade frozen green bar (mix of spinach, cooked and frozen cauliflower, chia seeds, dates, spirulina, bee pollen, banana, almond flour, pumpkin seeds and cucumber)
• 6.30 p.m. – Grilled lamb chops, cauliflower purée, grilled zucchini and roasted carrots
• 9 p.m. – Yogurt with honey and BCAAs with magnesium / zinc.