The impressive cast of Avengers: Endgame are not only talented actors but also committed to maintaining their impressive physique off-screen. For instance, Scarlett Johansson, who plays Black Widow in the movie, fasted for as long as 15 hours a day and even engaged in Olympic-level weightlifting with her personal trainer to get into shape for the role. Meanwhile, Chris Hemsworth, who portrays God of Thunder Thor, took a different route by consuming up to 3500 calories a day through five meals to bulk up for his demanding part.
According to her personal trainer, Scarlett Johansson, who portrays Black Widow in the Avengers movies, fasted for as long as 15 hours each day in order to get ready for Endgame. She is seen here in character from Avengers: Age of Ultron.
Scarlett underwent a unique training regimen known as ‘carb cycling’ which involved alternating between days of high-carbohydrate and low-fat foods, and days of low-carbohydrate and high-fat foods. This approach was designed by Eric Johnson, co-founder of Homage, an elite fitness company. He drew inspiration from Linda Hamilton’s portrayal of Sarah Connor in Terminator 2, but without the smoking and sleep deprivation. The ultimate goal was to achieve the iconic look of the 90s while maintaining a healthy lifestyle.
In order to prepare for her roles in both Infinity War and Endgame, Scarlett underwent a strict fasting regimen and intense training routine, similar to that of an athlete preparing for competition. She limited her eating window to a minimum of 12 hours a day, but sometimes pushed it to 15 hours depending on her filming schedule. Her trainer incorporated challenging exercises such as deadlifts, pull-ups, and military presses to push her body and stimulate her mind. The focus was on performance, with the physical changes to her physique following naturally as a result.
Scarlett, at the age of 34, opted for a reduced intake of food to maintain her physique. Meanwhile, Chris Hemsworth, who portrayed the popular superhero Thor, consumed up to 3500 calories by eating five times a day to gain muscle mass for the eagerly awaited role. This is evident in the film Age of Ultron.
According to Luke Zocchi, a close friend and personal trainer of the Hemsworth family’s middle brother, he utilized a combination of High Intensity Interval Training (HIIT), High Intensity Resistance Training (HIRT), and strength exercises to help Chris Hemsworth achieve his Thor-like physique. This information was shared with T3 during an interview with Zocchi, who has worked with the Hemsworth brothers for a long time.
He stated that the plan incorporated a blend of foundational strength training, plyometric exercises, yoga, Olympic weightlifting, kettlebell exercises, and gymnastics to achieve optimal performance. In the meantime, Chris Hemsworth, who portrays Thor in the Avengers movie, divided his weightlifting regimen into three daily sessions and increased his intake of red meat to prepare for the highly anticipated role. Luke Zocchi, Chris’s personal trainer and long-time friend, revealed to T3 that he utilized HIIT (High-Intensity Interval Training), HIRT (High-Intensity Resistance Training), and strength exercises to assist Chris in resembling Thor.
The blockbuster hit, Avengers: Endgame, set a new benchmark in the film industry by raking in a whopping $1.2 billion worldwide during its first weekend of release, creating history.
According to Luke, who spoke to Daily Mail Australia, Chris Hemsworth’s training for the role of Thor involves lifting heavier weights, doing more isolation exercises, and taking longer rest periods between sets. The workouts he did leading up to filming the latest movie were different from his usual routine, which focused more on quick-paced circuit-style training with lighter weights. During the Endgame workouts, they targeted two muscle groups per session, limited the movements to four exercises per muscle group, and used heavy weights with around six to 12 repetitions. These sessions lasted no longer than an hour.
According to Luke, Chris’ exercise regimen for his role as Thor entails lifting heavier weights, performing more isolation exercises, and taking lengthier breaks between sets.
In a particular scene from the movie Avengers: Endgame, we can see a star-studded cast consisting of Brie Larson, Scarlett Johansson, Don Cheadle, Chris Hemsworth, Chris Evans, and the character Rocket who is voiced by Bradley Cooper.
The training sessions of Chris, who was seen in Avengers: Endgame, were divided into three parts: chest and biceps, back and triceps, and legs and shoulders. Luke, an expert trainer for Chris’ fitness app Centr, advised that it’s not about working out more, but about working smarter. They followed three different sessions, sometimes doubling them up within a week but never exceeding six days of exercise. As per Luke, it’s important to take rest even for a superhero. People can follow the stars’ day-to-day regime by working out with HIIT HIRT strength sessions, similar to Chris’ normal training, on the Centr app. Chris maintained his fitness routine along with a diet consisting mainly of wholefoods rich in nutrients containing various types of proteins, grains, fruits, legumes, and fats.
Luke suggests that individuals can adopt Chris’ daily routine and follow his workout plan provided through the Centr app, which comprises of HIIT HIRT strength sessions similar to those done by Chris. Chris consumes a minimum of 3,500 calories per day, and sometimes more, in order to gain bulk for his superhero role. Luke noted that they train once to twice daily, accompanied by six clean protein and veg meals. Although Chris indulges in a bit of chocolate, the majority of his meals are healthy. Despite regular exercise, each session is relatively brief.
Chris, who is seen in the picture with Scarlett and Brie Larson, has to consume a minimum of 3,500 calories per day to get in shape for his superhero role. According to Luke, they do not train for more than an hour at a time as it involves traditional bodybuilding techniques. The father-of-three’s food expert, Sergio Perera, disclosed that Chris gains and maintains muscle mass by including red meat, steamed rice, barley, whole grain pastas, and hearty breads in his diet. Sergio mentioned that Chris consumes these foods during workout days and avoids them during nighttime. To meet the high calorie requirement, Chris consumes two to three green shakes containing vegetables, fats, and plant-based proteins as extra snacks. It can be quite challenging for him to consume so many calories, but he manages to keep up with his diet.