Being a superhero is hard work—and training to play one onscreen is no walk in the park, either. Chris Hemsworth‘s trainer has just revealed the exact meal and workout plan the star adheres to in order to get in shape to play Thor, and it’s nothing short of grueling.

Read on to find out how Hemsworth gets into superhero shape, and for more on how your favorite stars get fit, check out “Bachelor” Star Matt James Reveals His Secrets to Staying in Amazing Shape.

It’s not just breakfast, lunch, and dinner that factor into the Chris Hemsworth diet when he’s getting ready to play Thor. In a new interview with Page Six, Hemsworth’s trainer, Luke Zocchi, says that the star eats significantly more than he normally would in order to bulk up for the role.

“When we go into prep for movies like Thor, it’s a massive increase in food,” explained Zocchi. “He eats, like, six to eight meals a day.”

For more on how your favorite A-listers shape up, check out Christopher Meloni Reveals the Exact Workout That Gave Him His Famous Butt.

To ensure that he’s eating enough to build muscle, but not so much that he’s too sluggish to train, Hemsworth eats his eight meals spaced out every two hours throughout the day.

“He found if he eats a really big meal he, like, feels too heavy, so they’re 450-calorie meals broken up into the eight,” Zocchi explained to Page Six. “We try to eat every two hours and getting 450 calories in [each time].”

Related: The 7 Healthiest Foods to Eat Right Now

To start off his day on the right foot, Hemsworth kicks off his meal plan with a daily smoothie.

“Chris’ day always starts with a large 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 aid in electrolyte balance, nerve transmission and glucose metabolism,” Sergio Perera, a chef who works with Hemsworth, told Men’s Health.

Related: 40 Best Breakfast Smoothies for Weight Loss

To ensure he’s eating enough protein to fuel his muscle gains, Hemsworth typically bulks up his meat intake.

“Chris eats a bit more red meat than usual, but limits it to daytime as it requires more energy to digest. This is unless he trains later in the evening, in which case he may have a lamb chop after his workout,” Perera told Men’s Health.

Related: What Happens to Your Body When You Cut Red Meat From Your Diet

Of course, it’s not dietary changes alone that get Hemsworth into amazing shape to play Thor.

“It’s just heavy weight lifting, training at least once a day, sometimes twice a day,” Zocchi told Page Six of Hemsworth’s workout routine, noting that the star also integrates boxing and HIIT into his exercise plan.

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Patrick Schwarzenegger has taken on a major fitness journey in 2021, and his dedication to healthy eating and exercise has more than paid off. In a series of new Instagram photos, the model and actor revealed his impressive transformation, telling fans how he got ripped and shed five percent of his body fat.

Read on to discover Schwarzenegger’s exact diet and exercise plan, and for more celebrity transformations, check out Channing Tatum Says He’s a “Completely New Person” After Pandemic Weight Loss.

To gain 22 pounds (with an ultimate 25-pound goal) and slash his body fat from eight percent to five percent, Schwarzenegger committed to tackling a daily 5 a.m. workout, texting 413 of his Instagram followers every morning to stay accountable.

“I love creating goals/challenges because It gives your brain a literal GPS to a destination [you’re] seeking. The biggest mistake we make is thinking It will come overnight. Everything takes time. That’s why I made the challenge 50 days so people wouldn’t end after the first week,” he explained.

So, what does Schwarzenegger typically tackle in the gym? In a March 2021 interview with Men’s Health, the star revealed that he usually does a weight-bearing routine in the mornings, admitting that deadlifts are his favorite exercise, while bench presses are his least favorite.

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To bulk up and simultaneously get ripped for his upcoming role as a Navy SEAL, Schwarzenegger made eating around the clock a priority.

“I do kind of a protein bar at 5 a.m., then I’ll do a smoothie—a big smoothie—at like 7:30, 8 a.m., then there’s breakfast at 10:30, which is eggs with vegetables and sausage or something like that,” he revealed to Men’s Health.

“For lunch, I kind of do pre-packaged meals because it’s easy and on the go. After lunch, we’ll do another smoothie—I like to do a cashew or like a peanut butter and jelly smoothie at like 4. Then, at like 5:30, I’ll have a snack, maybe some beef jerky. Then dinner at 7, which is meat, vegetables, and some sort of carb.”

And for more celebrity food news, Adam Sandler Issues Hilarious Response About Getting Turned Away By IHOP.

To make his meals a bit more interesting, Schwarzenegger says he’ll add hot sauce to anything and everything.

“I am a massive hot sauce fan. This one has truffle oils and hot sauce, two of my favorite things,” he told Men’s Health of his go-to bottle of Truff hot sauce. “I’m a hot sauce addict.”

While most of Schwarzenegger’s meals are healthy, he makes room for his favorite treat on a regular basis. “I’ve got an ice cream obsession,” he explained.

“Right before bed, we come in [the kitchen] to get some ice cream. A lot of ice cream. There’s probably 50, 60 pints of ice cream [in the freezer], which sounds crazy, but I always have a lot of guests over, I have roommates, we eat ice cream all the time, and I’m always trying new flavors,” he told Men’s Health.

And for more on how your favorite stars get in shape, Halle Berry Says This Is Her “Favorite Way to Stay Fit” in New Workout Pic.

The one thing you won’t find Schwarzenegger committing to on his quest to get ripped? Any particular diet plan.

“I don’t do keto, I don’t do any diets. I don’t believe in diets or kind of fads like that,” Schwarzenegger revealed to Men’s Health. “I’m just a strong believer in having an overall healthy meal plan. I really believe in having the ice cream sometimes [and] eating clean during the weeks.”

And for more on how your favorite foodies eat, check out Drew Barrymore Just Shared Her Best Air Fryer Tips.

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The benefits of walking more every day are well known to readers of Eat This, Not That! Taking more brisk strolls is associated with more calorie burn, higher energy levels, more weight loss, enhanced feelings of creativity, and even a reduced risk of early death. But there’s one thing that taking walks every day won’t do—especially if you’re looking to get the physique of your dreams: Moderate-intensity exercises such as walking will not meaningfully change your body’s shape.

“If you do cardio and you have a pear-shaped body, all that you can expect is to become a smaller pear,” Eren Legend, a celebrity trainer and accomplished bodybuilder, recently explained to GQ. “The only way to change your body composition, the shape and look of your body, is to perform a form of resistance-based training.”

He explains that walking does a lot of great things for you—and it will indeed help you lose weight—but it only goes so far in helping you achieve larger transformational goals. “If you’re regularly performing some type of physical activity your body is going to change,” he said. “But is it the most efficient way? Some form of resistance training like weightlifting or sprints, in addition to a nutrition plan, will get you to your goals faster.”

He’s correct, of course. But as the GQ article notes, not everyone is looking to transform themselves into Thor or Wonder Woman. For the average person, losing a few pounds is well worth the effort alone. But if you’re looking to meaningfully alter your physique and you’d like to try your hand at some resistance training, consider this simple bodyweight routine below to get you started. You can do it anywhere, and to complete it, simply go through the following circuit as many times as you can in 10 minutes. And for more great fitness advice, check out The Amazing 1-Minute Workout That Builds Strength and Relieves Pain, Says Top Trainer!

Place your hands behind your head, interlacing your fingers. Stand with your feet should-width apart and your toes slightly out. Squat as low as you can. Go for 30 seconds, followed by 10 seconds of rest.

Perform a jumping jack, but when you jump your legs back in, clap your hands together in front of you. Go for 30 seconds, followed by 10 seconds of rest. For more great workouts touted by experts, check out This Quick 10-Minute Workout That Melts Belly Fat Fast, Says Top Trainer.

Place your hands on the floor at shoulder width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together and lower your body until your chest is an inch above the floor. Go for 30 seconds, followed by 10 seconds of rest.

Jump to your right side and land on your right foot. Rebound off your right foot and jump back to your left to begin the next rep. Go for 30 seconds, followed by 10 seconds of rest. And for more workouts that are scientifically proven to work, don’t miss This Total-Body Home Workout Builds Strength and Burns Calories Fast!

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