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Chris Hemsworth’s secrets to building the body of a hero | Fox News

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In the past year, Chris Hemsworth has appeared onscreen as an emaciated sailor, a supersized Norse god, and a fleet-footed hunter. Depending on the needs of the of each role, hes had to either rapidly plummet weight, add muscle, or improve his agility.

The key for himand for all of usis to figure out the best style to eat and qualify to achieve results. It helps, of course, to have a live-in trainer and nutritionist like Hemsworth does.

( For a great total-body workout that will help you bang belly fat at home, try THE 21 -DAY METASHREDone guy lost 25 pounds of fat in 6 weeks !)

That would be food and fitness guru Luke Zocchi. To lose 30 pounds for In the Heart of the Sea , the 63, 200 -pound actors eating plan underscored meat that were low in calories and high in nutritional density.

Hemsworth, who appears in the May issue of Men’s Health , took in as few as 500 calories a period for four weeks to reach his goal.

It was lots of big vegetable soups and giant salads, he told. You feel like its a large meal and you have a sense that youre filling up. Thats what helped him stick with the plan, he said.

The problem is that youre underfed. The challenge is not physical but emotional, told Hemsworth. He endured the extreme diet by joining forces with other actors in the movie.

Related: 5 Ways to Lose Your Spare Tireand Keep It Off For Good

We were losing weight togetherthe bond we formed was unbelievable. It reminded me of being on a football squad growing up, where wed do anything for each other.

During his diet, Hemsworth did daily bodyweight drills to maintain some muscle mass. But as he transitioned to playing Thor in Avengers: Age of Ultron , he added in heavy weights and isolation exerts to gain back the lost muscle and jack up his arms.

Related: 4 Ways to Build Bigger BicepsFast

To guarantee muscle growth, Zocchi had him slow the tempo of every lift to maximize the amount of period the muscles were under tension.

For example, he might do 3 determines of 12 raises where the eccentric phasethe lowering of the weighttakes three seconds. Then, on the fourth decide of 12 reps, hed go very sloweight seconds.

We do that for the shoulder press, bench press, standing saloon curls, and skull crushers, Zocchi told. Hemsworth likewise did lots of pullups with differing hand positionsunderhand, overhand, mixed, wide, narrowon a saloon or with gymnastic rings.

Zocchi likewise flipped the eating strategy: It still underscored nutritional density but with more chicken and fish, and daily protein smoothies.

When hes not trimming down or bulking up, Hemsworth said he prefers to be lean, fast, and functionally fit.

Hemsworths latest movie, The Huntsman: Winters War , opens Friday, April 21. The role involved more athleticism, so Hemsworth cut back on the smoothies and isolation raises and did more body-weight circuits and cardio workspecifically boxing drills and ab circuits.

Hemsworth likes to put on a harness connected to high-resistance bungees( ankorr.com) and do 3 to 10 three-minute rounds of shadow-boxing. Between rounds he does 30 seconds of bear crawls.

To carve his core, he does 4 rounds of this circuit: Hang from a saloon; bring your knees to your chest 15 hours; move your knees side to side 15 hours; elevate your knees to your chest and hold for 30 seconds; rest 40 seconds.

Like any good Australian, Hemsworth likewise surfs. He lately moved with his wife, the actress Elsa Pataky, and their three children to Byron Bay in southeastern Australia.

The ocean temperature there averages 74 degrees Fahrenheit year-round, so “hes having” plenty of opportunity to get on his board.

Hemsworth enjoys rivalling on the waves with his father and two brothers, Liam and Luke. While boasting rights are important, so is the time catching up with them.

Sitting on our committees out in the ocean beyond where the waves violate waiting for the next decide, you can forget about everything, he told. Its a great place to talk and have a laugh.

( Get the May issue of Mens Health , available now at the iTunes News Stand .)

This article originally appeared on MensHealth.com .

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