Scarlett Johansson fasted for 12 hours a day to play Black Widow

Scarlett Johansson fasted for 12 hours a day to play Black Widow

How the Avengers got in shape for Endgame: Scarlett Johansson fasted for 15 hours a day and ‘trained like an Olympian’ while Chris Hemsworth ate 3,500 calories daily to play Thor

  • Scarlett Johansson fasted for up to 15 hours a day to prepare for Avengers role  
  • Olympic-level weightlifting,  yoga and gymnastics also got her in shape
  • Chris Hemsworth bulked up by eating 3,5000 calories, including red meat
  • Personal trainer said he focused on more quick-paced circuit-style training

The star studded cast of Avengers: Endgame are known for their incredible physiques a superhuman skill on screen. 

And the actors work just as hard off-screen as on to maintain their strength and fitness.

Scarlett Johansson, 34, who plays Black Widow in the films fasted for up to 15 hours a day to prepare Endgame, and took part in Olympic-level weightlifting her personal trainer has revealed. 

But while she cut back on food to keep in shape, Chris Hemsworth, 35, who plays God of Thunder Thor, ate five times a day – consuming up to 3500 calories to bulk up for the highly anticipated role.   

Scarlett Johansson (pictured in character in Avengers: Age of Ultron) who plays Black Widow in the films fasted for up to 15 hours a day to prepare Endgame, her personal trainer has revealed

Scarlett’s training around ‘carb cycling’ meaning she would eat foods high in carbohydrates and low fat some days and days focus on eating a low carbohydrates and high at diet (pictured at Avengers: Endgame fan event held at Picturehouse Central, London)

‘Our inspiration for this iteration of Black Widow was Linda Hamilton in Terminator 2, without the cigarette smoking, pounding the pavement for miles, and sleeping more than four hours a night’ Eric Johnson, co-founder of elite fitness company Homage, and Scarlett’s personal trainer told Harper’s Bazaar.

To achieve the look of the 1990s icon, Eric centred Scarlett’s training around ‘carb cycling. 

She would eat foods high in carbohydrates and low fat some days, while others were focused on a low carbohydrates and high fat diet.

Scarlett fasted for up to 15 hours a day and trained like ‘an athlete preparing for competition’ to film for Infinity War and Endgame which were filmed back to back (pictured in Avengers: Age of Ultron)

Her meals were time restricted, meaning she fasted for a minimum of 12 hours every day, but depending on her filming schedule, sometimes this was pushed to 15 hours.  

The trainer also explained how the actress worked on ‘challenging her body and stimulating her mind’ through a combination of ‘deadlifts, pull-ups and military presses’. 

‘We treated the process like an athlete preparing for competition. By placing more emphasis on her performance, her physique just followed’ he added to the publication.

While Scarlett, 34, cut back on food to keep in shape, Chris Hemsworth, 35, who plays God of Thunder Thor, ate five times a day consuming up to 3500 calories to bulk up for the highly anticipated role (pictured in Age of Ultron)

Luke Zocchi, who’s a long-term friend and personal trainer of the middle Hemsworth brother, (pictured at the Avengers: Endgame fan event in London)  told T3 , that he focused on HIIT (High Intensity Interval Training), HIRT (High Intensity Resistance Training) as well as strength movements to help Chris look like Thor

He added that the schedule involved ‘integrated foundational strength training, movements from plyometrics, yoga, Olympic weight lifting, kettlebells and gymnastics to reach peak levels of performance.’

Meanwhile Chris Hemsworth, who plays fellow Avenger Thor broke down his weight lifting into three daily sessions and bulked up on red meat to prepare for the highly anticipated role. 

Luke Zocchi, who’s a long-term friend and personal trainer of the middle Hemsworth brother, told T3,  that he focused on HIIT (High Intensity Interval Training), HIRT (High Intensity Resistance Training) as well as strength movements to help Chris look like Thor. 

Avengers: Endgame smashed world records when it grossed $1.2billion dollars globally on its opening weekend last week

He added to Daily Mail Australia: ‘Whenever he’s training for the role of Thor, we lift much heavier weights, do a lot more isolation work and take longer rest periods between sets.  

Luke said that workouts ahead of filming the latest movie were different to Chris’ normal regime, as they would normally use lighter weights and focus more on quick-paced circuit-style training. 

‘Workouts for Endgame were generally no longer than an hour, targeting two muscle groups per session,’ he outlined. ‘We limited the movements to four exercises per muscle group with heavy weights, and around six to 12 repetitions.’ 

‘Whenever he’s training for the role of Thor, we lift much heavier weights, do a lot more isolation work and take longer rest periods between sets’ Luke said of Chris’ work out routine for Endgame

From left, Brie Larson, Scarlett Johansson, Don Cheadle, Chris Hemsworth, Chris Evans and the character Rocket, voiced by Bradley Cooper, in a scene from Avengers: Endgame

Chris’ (pictured in Avegers: Endgame) training sessions were broken down into chest and biceps, back and triceps, and legs and shoulders

Luke said that ‘it’s not about working out more,’ but simply ‘working smarter’.

‘There are three sessions we stuck to,’ he explained. ‘Sometimes doubling up the sessions in one week, but never exceeding six days of exercise a week.’

Chris’ training sessions were broken down into chest and biceps, back and triceps, and legs and shoulders.

‘It’s important to have a rest day, even for a superhero!’ Luke added. 

Luke, an expert trainer for Chris’ newly-developed health and fitness app Centr, told Daily Mail Australia that people can definitely follow the stars’ day-to-day regime.

‘My workouts on the app are HIIT HIRT [high-intensity interval training and high-intensity resistance training] strength sessions, similar to the normal training Chris does,’ he said. 

 Chris complemented his training regime with a diet of ‘mostly wholefoods rich in nutrients using various types of proteins, grains, fruits, legumes and fats.’ 

Train like Thor: Luke said people can definitely follow Chris’ day-to-day regime: ‘My workouts on the Centr app are HIIT HIRT strength sessions, similar to the normal training Chris does’ 

Chris’ superhero diet 

Breakfast: Super green shake of partially cooked and raw vegetables

Leafy greens, seeds, berries and good fats such as avocado, raw nuts or olive oil or flaxseed oil, blended with water or rice milk

Mid-morning [an hour later]:

Two to three poached or fried eggs with a slice of hearty bread and wilted spinach, sauerkraut and hummus

Lunch: A piece of grilled chicken breast or eye fillet with a roasted vegetable salad and steamed rice with herbs

Dinner: Grilled or baked red snapper fillet with roasted potatoes and a raw zucchini salad with fresh mint and parmesan

Snacks: Yoghurt with berries, muesli and a drizzle of flaxseed oil or almond butter 

Source: Sergio Perera, chef and Centr food expert  

Chris eats at least 3,500 calories a day, sometimes more, as he bulks up for the superhero role.

‘We train depending once to twice a day, and then it is basically six meals a day just like clean protein and veg,’ Luke said. ‘He does still have a little bit of chocolate I won’t lie!’

But despite the daily training, each exercise session is relatively short.   

Chris (pictured with Scarlett and Brie Larson, who plays Captain Marvel in the film) eats at least 3,500 calories a day, sometimes more, as he bulks up for the superhero role

‘We never train over an hour at a time … it’s all just your old school body building,’ Luke said.   

The father-of-three’s chef and Centr’s food expert, Sergio Perera, told Daily Mail Australia that Chris gained and maintained muscle by adding red meat and more complex grains such as steamed rice, barley, wholegrain pastas and hearty breads.

‘He’d usually consume these during workout days [and keep them to a minimum at night],’ he explained. 

‘It can be quite a challenge sometimes to keep consuming so many calories, so he’d add extra snacks of two to three green shakes, containing vegetables, fats and plant-based proteins.’ 

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