Chris Hemsworth’s pretty, Thor-like face may have helped him nab the starring role in the epic film franchise, but his similarity in physical build to the muscular superhero hasn’t been effortless. Earlier this week the hot Australian actor gave fans a glimpse into his muscle-building regimen, sharing a shirtless workout video on Instagram. Warning: You won’t be able to look away.
“Getting it done with the world’s best trainer,” Hemsworth captioned the video, giving a shout-out to longtime trainer Luke Zocchi, who can be seen running alongside the star in one of the clips.
Sweat-drenched with a look of determination on his face, the “Thor: Ragnarok” actor cycles, swings ropes, lifts weights, throws medicine balls and does pull-ups and push-ups — while attached to resistance ropes! Other than a few grunts and growls, the 33-year-old doesn’t seem to be struggling at all — maintaining perfect form with each painful-looking exercise.
While Hemsworth is famous for his fantastic physique, the star isn’t always in butt-kicking form. Between shooting Marvel movies playing the superhero, he majorly slimmed down and shed his muscles for 2015’s “In the Heart of the Sea,” losing 33 pounds in just four weeks. While putting on muscle mass isn’t an easy feat, he explained that slimming down is far more difficult — physically as well as mentally.
“The gaining is fine: You just eat a lot and you lift weights. But that [his diet for “In the Heart of the Sea”] was underfed, which led to a pretty moody existence and inconsistent emotions,” he told Good Morning America, revealing he consumed only 500 calories a day, eating “nothing much” more than boiled eggs and salad and cutting down his workout routine. “You play all sorts of games: If I eat this, maybe I don’t eat that,” he said. “The insanity is nuts.”
To transform back into Thor, he intensified his workouts and started eating a lot more protein. “I basically overfeed on protein — endless amounts of chicken breasts, steak and fish and vegetables, brown rice,” he told MTV. “When I’m finished shooting, it’s just, ‘Enough with the weightlifting and the eating!’”
While the majority of us aren’t getting paid millions to resemble a hammer-wielding god, use Hemsworth’s workout as inspiration to get your butt to the gym. If you can do one-tenth of his workout you will be one step closer to superhero status.
What Do YOU Think?
Does Chris Hemsworth’s shirtless workout video inspire you? Are you surprised by how intense it is? Have you ever drastically gained or lost muscle?
Like Chris Hemsworth, Chris Pratt and Gal Gadot — all of whom have famously gotten into unbelievable shape for out-of-this-world movie roles — the 48-year-old actor transformed his physique to play the leading role in “Ant-Man and the Wasp.” He was so successful, in fact, that his abs now have their own Twitter account. Not bad!
So how did he do it?
First, Rudd changed his eating habits by taking the “Chris Pratt approach” to body transformation. Pratt famously shed 60 pounds in six months for his role in “Jurassic World” and continued to bust his butt and eat super healthy for “Guardians of the Galaxy.”
“Eliminate anything fun for a year and then you can play a hero,” Rudd joked to Varietyabout his no-frills eating regimen.
In addition to his “insane” no-carb diet, Rudd told People he ditched alcohol for an entire year and basically revolved his entire life around eating and exercising. “My day was centered around fitness and health, and that was kind of a first,” he explained to the magazine. “Every other time, I had to go about my day and try and find the time to work out. But [this time] everything else about my day kind of had to fit in around the workouts. I was going to be held accountable for it, and there was a reason for doing it. I wasn’t just randomly doing this kind of arbitrarily, which would have made it a lot harder.”
As you can imagine, his six-pack status was the product of a grueling routine. In addition to gymnastics-heavy workouts consisting of lots of “flips and rolls and all that kind of stuff,” CrossFit BMF’s Brendan Johnston revealed to Muscle & Fitness that Rudd did tons of dumbbell bench presses, free weights, rope jumping, pull-ups and ab exercises.
“His work ethic is relentless,” Johnston told the magazine. “He sets his mind to something and doesn’t stop till the job is done. From strict diet, to supplementation to working out at 5 a.m., he never complained. He only worked.”
If you are curious what a day in the life of Rudd’s food diary reads like, you are in luck: CNN anchor Jake Tapper, Rudd’s pal, was so inspired by his transformation, he embarked on a “modified” version of it.
“It showed me what a 47-year-old, Jewish, middle-aged guy can look like,” Tapper told Bon Appétit.
According to Tapper, his Chris Pratt-inspired diet was short on “fun” but highly effective in terms of helping him get in shape. “I do breakfast first, which is a small bowl of oatmeal and some sort of protein like hard-boiled eggs,” Tapper said. After working out he moves on to a late-morning protein shake consisting of banana, almond butter, almond milk and ice, and then a “boring” salad with cranberries and chicken (not fried) with an oil-and-vinegar dressing.
After another late-afternoon protein shake, he eats a dinner similar to lunch. According to Tapper, he has already lost 12 pounds and isn’t planning on quitting anytime soon.
What can we learn from Rudd’s Ant-Man transformation? If you want to look like a superhero (or just simply want to get rid of your muffin top), all it really takes it hard work, discipline — and sobriety.