I occasionally man-crush on a movie and celebrity action heroes, and they sometimes serve as a motivating force for my own workouts or how I want to look. I’ve done posts on Brad Pitt (Fight Club), Tom Hardy’s traps (Warrior), and now, having just seen Guardians of the Galaxy (great flick by the way, a super hero movie that was funny and didn’t suck) want to share some Chris Pratt thoughts.
He’s played fat guy (Parks and Rec, Delivery Man), a Navy SEAL (in Zero Dark Thirty), and now a ripped dude fighting intergalactic bad guys.
The 35 year old actor went from flabby to fit (cutting 60 lbs in 6 months) by eating much better (going low carb), cutting out all alcohol and making slow but steady progress. He worked 4-6 sessions per week (though another source said 7, it was a lot especially at an alleged 3-4 hours a pop, so your transformation likely won’t come as quickly – but take the slow steady approach), a lot of cardio to drop the fat with some weights. Besides bench press and back workouts which were moderate weight for a bigger guy (6’2, was something like 270 lbs starting out), weight sessions didn’t seem too heavy, and typical body-builder stuff in the 10-15 rep range. From Men’s Fitness, a couple example workouts:
THE WARMUPTreadmill – 10 min at 5.0 speed.
Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12
Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12
Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)
Dumbbell concentration curls
Reps: 25lbsx10, 10, 9
15 cleans (95lbs)
10 bench press (205 lbs)
5 box jumps (30″ box)
In 5 Months:
Maximum Pullups went from 7 to 30
Maximum Deadlift went from 225 to 315
From Business Insider:
Pratt’s workouts included P90X , running, swimming, boxing, and kickboxing, and he even completed a triathlon.
With the help of a personal trainer and nutritionist, the actor increased his caloric intake to 4,000 calories a day and drank tons of water.
I’m guessing most 35 year olds would like to look like this.
It sounds like he likes being fit, and still works out about an hour a day, four days a week. A manageable schedule for most once you hit your goal weight or physique, and something I typically hit as well when in maintenance mode.