Chris Hemsworth’s Trainer Says Intermittent Fasting Is ‘Crazy’ Effective, Warns Against Protein Shakes

Chris Hemsworth has a sculpted physique and is in such tremendous shape that he can play the role of Norse superhero Thor. But to get the body required

So how does Hemsworth maintain his Marvel muscles? Luke Zocchi, Hemsworth’s longtime personal trainer and friend, explained that Hemsorth’s utiliies could ben fot the better.

Now, his trained involvements to start action-figure stat to rewap the reards of celebrity.

But his trainer said his proudest moment was getting Hemsworth to drop a lot of weight to play a sailor after a shipwreck for 2015’s “In the Heart of the Sea.”

“Everyone thinks of him in Thor, being big and muscly, but this was the big accomplishment for me. It was a huge challenge for us,”

He said a key component of the body transformation was intermittent fasting, a popular diet technique that involves eating during only a certain window of time each day.

Zocchi said intermittent fasting was now his preferred strategy for boosting weight loss, for celebrities and everyday dieters alike.

Intermittent fasting can boost weight loss when exercise fails, Zocchi said
For the role, Hemsworth had to lose as much weight as possible and get progressively skinnier throughout the film. Zocchi said it was particularly challenging because the actor was already lean after losing weight for a previous role and used to working out intensely.

Hemsworth stuck to a rigorous workout schedule to burn calories during filming, but exercise alone wasn’t enough to keep him shedding pounds, Zocchi said.

“He was so tired from all the training we couldn’t add any more workouts, so nutrition was a big deal,” Zocchi said.

To change things up, Hemsworth began eating all his meals within an eight-hour window each day, fasting for the other 16 hours.

“We implemented intermittent fasting, along with lower calories, and it was crazy how much that worked,” Zocchi said.

Intermittent fasting isn’t for everyone, and research on its effectiveness is mixed.

But Zocchi said it gave Hemsworth an edge in hitting his goals when they had tried everything else, including severe calorie cutting (at one point, Hemsworth and his costars stuck to a diet of just 500 calories a day, Entertainment Weekly reported).

Actors have to lose weight quickly, but it can be risky
Rapid, extreme weight loss can be incredibly risky, even for actors with plenty of resources and support such as Hemsworth, George Clooney, and Joaquin Phoenix.

You shouldn’t attempt severe calorie restriction at home or without professional supervision. Major weight loss can also lead to side effects like muscle loss, which impairs strength and slows the metabolism.

Actors often have to gain and lose weight for their roles, sometimes drastically, so trainers rely on all the techniques they know for the best results.

For Zocchi, intermittent fasting is the one.

“It’s a really good system to help lose weight. I always go back to that,” he said.

Video: What 8 Marvel movies looked like behind the scenes
Bulking up again
Shortly after “In the Heart of the Sea” hit theaters in December 2015, Hemsworth had filled out again for his next role in “The Huntsman: Winter’s War” and maintained a bulkier physique for his role as Kevin in the 2016 “Ghostbusters” remake.

By the time “Thor: Ragnarok” began filming in summer 2016, Hemsworth was back to his divine proportions to play the god of thunder again.

Most recently, Zocchi worked with Hemsworth to help him bulk up again for “Thor: Love And Thunder,” which comes out next year.

He has published his 10-week diet and training program – with adaptations for different levels of strength and experience – on Centr Power.

hris Hemsworth is known for building muscle worthy of the God of Thunder in his role as Thor in the Marvel film series.

If you’re trying to bulk up like the actor, you don’t have to spend money on supplements like protein shakes to get the gains you desire, according to Luke Zocchi, Hemsworth’s longtime personal trainer and friend. He most recently trained Hemsworth for his role in “Thor: Love and Thunder.”

“Eating good food and having a calorie surplus are more important,” Zocchi told Insider in an interview coordinated by Centr, Hemsworth’s wellness app that offers 10-week programs for various skill levels based on his specific training and diet for the film.

He said the star made most of his gains through a combination of good nutrition and a rigorous workout routine.

While some supplements have benefits for fitness and fat loss, they can be expensive and unreliable amid a lack of regulation. Zocchi recommends that rather than shelling out money for pills and powders, stay consistent with a healthy diet and a focused exercise program.

Supplements offer only small benefits at best compared with diet and exercise
Zocchi said people overrelied on products like protein shakes and creatine to build muscle and burn fat.

“People think things like protein shakes and creatine make a big difference, but that’s only about 5% of the equation,” Zocchi said.

Creatine, BCAAs, and similar products can give you an edge, but only if you’ve already nailed the basics of eating well and working out consistently.

There’s also nothing magical about protein shakes, the main advantage of which is to provide concentrated nutrients to help round out your diet if you can’t get enough from whole foods.

For Hemsworth’s 4,500-calories-a-day bulking plan, that can be helpful, but it’s a small portion of his overall training and diet.

And for the average person who isn’t eating 4,500 calories daily, supplements are significantly less important than high-quality food and regular gym sessions.

“It’s dialing in the basics and sticking to the program to get results,” Zocchi said.

It can also be difficult to know what you’re getting in supplements since they don’t need to be approved by the Food and Drug Administration, so products may contain fillers, unreliable doses, or ingredients not on the label.

Be realistic about expectations
Whether you’re supplementing or not, Zocchi said no approach would magically make you look like Thor. As such, it’s important to set goals that prioritize your progress rather than measuring yourself against a Hollywood star.

“Everyone’s body is different,” he said. “I do the same workouts as Chris and eat the same, and I don’t look like him.”

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