How Chris Hemsworth Literally Achieved the Body of a God

Not only is Thor a superhero; he’s also a Norse God. When Marvel Comics adapted the god of thunder for the comic book page, Thor’s powers – aside from his immortality – were his superhuman strength, speed and durability. So the actor playing Thor had big boots to fill when the character came to the big screen, having to have the physical wellness of a deity rather than a mere mortal – not an enviable fitness goal by any means, but somehow Chris Hemsworth managed it.

 

The Australian actor, who has now taken on the Norse God role in three movies, comments, ‘In the comic strip Thor looks to be around 500lb [227kg], so obviously that wasn’t my goal, but it was very important for me to look the part and be as powerful as strong as I could while still maintaining that element of agility.’ Therefore, Hemsworth recruited the assistance of Michael Knight, director of Michigan-based personal trainers Art of Strength, to help him get into superhero shape. So how did Knight take a relatively unknown actor, and turn him into the formidable God of thunder we all know and love?

 

According to Knight, ‘Chris’s regime was split into two parts. The first was a bodybuilder-type protocol focused on high-weight, low-rep moves designed to pack on maximum size, while the second was total-body circuits designed to shift his excess fat while maintaining muscle.’ And if you think Hemsworth found it easy to get into part-god, part-superhero shape, think again! ‘The kettlebell routines that Mike put me through were intense,’ the 30-year-old former Home & Away star admits. ‘Partly because I’d never used them before but also because it’s a heavy combination of cardio and weightlifting. Most of my training previously was geared more around cardio – mainly boxing and Muay Thai, with some elements of weights. I hadn’t experienced kettlebells, but it’s a great way to build functional strength.’

 

If Hemsworth found the training itself tough, that’s nothing compared to the toll of having to bulk up on a tight and jam-packed schedule. Not only did he have to get up to his impressive physique; Hemsworth had to start the programme while filming another movie. Knight recalls, ‘When I started working with Chris he was doing 12-hour days on the set of Red Dawn, but he still had the time and energy to train for between 60 and 90 minutes five days a week after his shooting commitments were over. Above all, he has an amazing work ethic, always pushing himself further and harder. It shows that if you’re prepared to work hard you can get the results you’ve always wanted.’ Hemsworth adds, ‘It was certainly exhausting at times, but I prefer to be training than not. It gives me more energy and I just generally feel better about myself. I feel like I’ve earned that beer at the end of the week.’

 

But it wasn’t just for one movie that Hemsworth donned the hammer and big red cape; the actor has now starred in three films as Thor (Thor, The Avengers and Thor: The Dark World) and is currently filming his fourth (Avengers: Age of Ultron). So now he is returning to the big screen, how has his diet changed? According to Hemsworth, if you want to look like the God of thunder, you need to pack in the protein: ‘I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,’ he says. So, perhaps with kettlebells and a lot of protein, you can wield the hammer of the Gods too!

Categories: actor, Celebrity Wellness, Chris Hemsworth, hemsworth, kettlebells, knight, nbsp, norse god, superhero shape, thor

How Chris Hemsworth Literally Achieved the Body of a God

Not only is Thor a superhero; he’s also a Norse God. When Marvel Comics adapted the god of thunder for the comic book page, Thor’s powers – aside from his immortality – were his superhuman strength, speed and durability. So the actor playing Thor had big boots to fill when the character came to the big screen, having to have the physical wellness of a deity rather than a mere mortal – not an enviable fitness goal by any means, but somehow Chris Hemsworth managed it.

 

The Australian actor, who has now taken on the Norse God role in three movies, comments, ‘In the comic strip Thor looks to be around 500lb [227kg], so obviously that wasn’t my goal, but it was very important for me to look the part and be as powerful as strong as I could while still maintaining that element of agility.’ Therefore, Hemsworth recruited the assistance of Michael Knight, director of Michigan-based personal trainers Art of Strength, to help him get into superhero shape. So how did Knight take a relatively unknown actor, and turn him into the formidable God of thunder we all know and love?

 

According to Knight, ‘Chris’s regime was split into two parts. The first was a bodybuilder-type protocol focused on high-weight, low-rep moves designed to pack on maximum size, while the second was total-body circuits designed to shift his excess fat while maintaining muscle.’ And if you think Hemsworth found it easy to get into part-god, part-superhero shape, think again! ‘The kettlebell routines that Mike put me through were intense,’ the 30-year-old former Home & Away star admits. ‘Partly because I’d never used them before but also because it’s a heavy combination of cardio and weightlifting. Most of my training previously was geared more around cardio – mainly boxing and Muay Thai, with some elements of weights. I hadn’t experienced kettlebells, but it’s a great way to build functional strength.’

 

If Hemsworth found the training itself tough, that’s nothing compared to the toll of having to bulk up on a tight and jam-packed schedule. Not only did he have to get up to his impressive physique; Hemsworth had to start the programme while filming another movie. Knight recalls, ‘When I started working with Chris he was doing 12-hour days on the set of Red Dawn, but he still had the time and energy to train for between 60 and 90 minutes five days a week after his shooting commitments were over. Above all, he has an amazing work ethic, always pushing himself further and harder. It shows that if you’re prepared to work hard you can get the results you’ve always wanted.’ Hemsworth adds, ‘It was certainly exhausting at times, but I prefer to be training than not. It gives me more energy and I just generally feel better about myself. I feel like I’ve earned that beer at the end of the week.’

 

But it wasn’t just for one movie that Hemsworth donned the hammer and big red cape; the actor has now starred in three films as Thor (Thor, The Avengers and Thor: The Dark World) and is currently filming his fourth (Avengers: Age of Ultron). So now he is returning to the big screen, how has his diet changed? According to Hemsworth, if you want to look like the God of thunder, you need to pack in the protein: ‘I basically overfeed on protein and endless amounts of chicken breast and steak and fish and vegetables and brown rice,’ he says. So, perhaps with kettlebells and a lot of protein, you can wield the hammer of the Gods too!

Categories: actor, Celebrity Wellness, Chris Hemsworth, hemsworth, kettlebells, knight, nbsp, norse god, superhero shape, thor

How to Give Classic Dumbbell Moves a Kettlebell Makeover

Kettlebells look strange when you don’t know what they’re for, although if nothing else they would make for a pretty good doorstop. However, these strange-shaped weights can work wonders for your fitness and overall wellbeing, and there’s evidence to prove it. According to research, people who did 20-minute kettlebell workouts torched almost 300 calories. Lifting kettlebells is also beneficial for your muscle wellness, helping you to increase that energy expenditure by up to 50%! Kettlebells can also make traditional dumbbell moves more challenging. Certified Strength & Conditioning Specialist Jen Ator, author of Shape-Up Shortcuts, explains, ‘Their weight isn’t evenly distributed, so your stabiliser muscles have to work harder.’  So let’s check out a few moves that can benefit from the use of a kettlebell.

 

1. Around-the-Body Pass: Ator instructs, ‘Hold the kettlebell with both hands in front of your torso and stand with your feet hip-width apart. Release the kettlebell into your right hand and move both arms behind your back. Grab the bell with your left hand and bring it back to the front (completing a full circle around your body). That’s one rep. Do 10, then switch directions and repeat without stopping to rest.’ Throughout this entire move, make sure you avoid moving your hips and remember to keep your core engaged.

 

2. Bent Row: ‘Take the kettlebell in your right hand, squat slightly, and bend forward from the hips until your torso is almost parallel with the floor,’ says Ator. ‘Let the kettlebell hang at arm’s length . Keep your torso still as you pull the kettlebell to the side of your chest, elbow close to your side . Lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.’

 

3. Dead Lift: You should do 10 to 12 reps of the dead lift to feel the benefits. Ator details, ‘Stand with your feet hip-width apart, the kettlebell on the floor between your feet. Squat down and grab the handle with both hands, keeping your back flat . Brace your abs, squeeze your glutes, and slowly push down into your heels as you stand up, keeping your arms extended.’

 

4. Figure of Eight: When doing this movement, you should be fluid but also slow and controlled. ‘Stand with your feet wider than hip-width apart, knees bent into a quarter-squat position, back straight, and chest up,’ Ator outlines. ‘Hold the kettlebell behind your left leg with one arm on each side of your leg . Grab the bell with your left hand and swing it in front of your left leg, between your legs, and behind your right leg . Grab it with your right hand and swing it in front of your right leg, between your legs, then behind your left leg. That’s one rep. Continue for 10 reps.’

 

5. Half Get-Up: You should aim to do five reps of this move on one side, and then another five on the other. Ator notes, ‘Lie faceup on the floor, legs straight, holding the kettlebell in your right hand straight above your shoulder . Bend your left knee, place your foot on the floor, and prop yourself up on your left arm. Keep the weight directly in line with your shoulder and sit up until your back is straight . Reverse the movement to return to start. That’s one rep.’

 

6. Swing: This one needs more reps than all the others – 15 at a minimum but you should build up to doing 20. Ator instructs, ‘Grab a kettlebell with both hands and stand with your feet wider than hip-width apart. Squat down until your thighs are nearly parallel to the floor. Immediately stand and swing the kettlebell up to shoulder height . As the kettlebell begins to arc back down, bend your knees and squat, swinging the kettlebell between your legs . That’s one rep.’ You can do this move without using a weight if you suffer from back problems.

Categories: ator instructs, dead lift, dumbbell moves, feet hip, feet wider, hip width, kettlebells, left hand, left leg, leg grab, workout routine

Why Kettlebells Beat Dumbbells Every Time

There is no end to the wellness benefits of kettlebell training, especially if you want to improve your fitness in an effective and affordable way. A kettlebell is an all-around tool that can actually do the job of almost any fancy piece of exercise equipment, and the dynamic nature of the kettlebell will give your wellbeing everything it needs – providing an all-in-one workout of a lifetime that combines both strength and cardio aspects.

 

For those of you who’ve never seen it, the kettle bell has a unique shape. The bulk of the weight is massed into a dense ball, and it also has a handle for easy lifting. Thus, the kettlebell is somewhat different from a dumbbell, allowing your body to perform a multitude of ballistic and grind exercises in a natural, fluid motion. True, you can use a dumbbell in place of a kettlebell for a number of typical kettlebell exercises, but doing a snatch or a swing becomes noticeably more cumbersome when you do this. Since it doesn’t have a handle, the dumbbell doesn’t become an extension of your arm like the kettlebell does. With a kettlebell, you can use a loose grip so that you provide more momentum and give the kettlebell a wider swing. With dumbbells, on the other hand, you force your arms into more use than necessary because the bulk of the weight is on the sides and not massed into a ball.

 

Moreover, the handle of the kettlebell means that you can easily pass it back and forth between your hands, which enables you to keep your exercise set going for longer periods. This provides you with an even more intense cardio session. The ball has an offset weight, which means more muscles are forced to stabilise. This allows your body to take each exercise through a longer range of motion, which will improve your flexibility as well as the strength of your deeper stabilizing muscles. Still, the benefits of a kettlebell workout don’t end there. With a kettlebell in your hand, you routine can provide you with:

 

• Increased endurance

• Rapid fat loss

• Muscular strength without the added bulk

• Increased core stability

• Saving the money you would have spent on a gym membership

• A stronger back

• Rehabilitated shoulders

• Flexibility

• Mental toughness

• Decreased musculoskeletal pain

• Twice the results in half the time you would spend at the gym

• It’s a full-body and very balanced workout

• A fun way to workout, which increases motivation

• A very strong and firm rear

• A transportable device that can be used almost everywhere.

• A social activity that can be shared in a group setting

• A way to target every single muscle group in your entire body

 

The benefits of the kettlebell workout have long been studied, and so you can be safe in the knowledge that – providing you’re using it right – you are doing an effective routine for your wellness. Researchers from American Council on Exercise undertook one such study, which showed the effectiveness of kettlebell training for burning calories. According to the researchers, participants who did kettlebell snatches for intervals of 15 seconds of work and 15 seconds of rest burned the equivalent amount of calories as they would if running at a six-minute-mile pace. I wouldn’t be able to run that fast, would you? For the study, the subjects were required to perform about six snatches every 15 seconds of work for 20 minutes, which led to an average calorie burn of 20.2 calories per minute! And that’s without adding on the after-burn effect that intense interval training has on your metabolism.

Categories: Benefits, body, dumbbells, exercise, kettlebell, kettlebell training, kettlebell workout, kettlebells, nbsp, Workout

Could a Kettlebell Help to Improve Your Health and Fitness?

There are many ways to reduce your weight and improve your fitness, but using a kettlebell has got to be one of the most effective ways of all. These amazing weights can help improve your wellness and wellbeing by giving you a cardio and strength training workout all in one.

 

That’s why kettlebells are the talk of the health and fitness circuit at the moment, as they are thought to enable you to burn up to 20 calories in just one minute of using them, and can produce some impressive toning results, too.

 

In case you haven’t seen one before, a kettlebell looks like a cast iron cannon ball which has a handle on the top. You use this handle to pick it up and then perform dynamic movements, such as swings, presses and cleans, as these movements tax a great deal of your body’s musculature.

 

The difference between kettlebell exercises and traditional weightlifting is that kettlebell exercises work all of the major muscle groups at the same time, so that your whole body receives a work out with nearly every exercise that you do. Traditional weightlifting isolates muscle groups, whereas kettlebell exercises are far more generalised. This means that your heart rate goes up and then stays up for the duration of your workout, translating into some pretty major fat burning.

 

Hollywood stars, athletes and regular gym bunnies have all taken to kettlebells recently, due to their calorie burning abilities, and their ability to increase your mobility and flexibility. This translates into real life strength that you can use in your day to day life. Kettlebells also help you to get lean and strong muscles but in far less time than most traditional exercises, and you need far less equipment as well.

Categories: exercise, exercises, fitness, kettlebell, kettlebell exercises, kettlebells, muscle groups, nbsp, traditional, traditional weightlifting

How to Use Kettlebells to Improve Your General Fitness

If you are trying to improve your wellness through fitness, have you looked into the beneficial effects that kettlebells can have? Kettlebells are a specific shape of weight, with a handle on the top, and they can be used in all different kinds of ways, to improve the wellbeing of various groups of muscles.

 

Using kettle-bells can help to build your strength and work your leg muscles efficiently, as well as your lower back and shoulders. The weight itself looks a bit like a cannon ball with a handle on top, and this handle allows you to swing it. Just picking up this weight and manoeuvrings it starts to increase your heart rate, and the impact of the shape can challenge different muscle groups at the same time.

 

Recent research has revealed that using a kettle-bell actually burns around 40 to 50 percent more calories than an average strength-training session.

 

Kettle-bells tend not to cost much money and come in different weights – an 8 or 15 pound kettle-bell usually costs around $33. Just by using one of these bells and a stopwatch, you can create your own powerful workout that will have you seeing results very quickly indeed.

 

One of the best moves that you can do with a kettle-bell is a swing. This is when you start with your feet about hip width apart and put both hands on the handle of the kettle-bell (as it sits on the floor). Bending your knees to lift the bell, swing the kettle-bell between your hips (your hips should work like the hinge in this activity). Then, straighten your legs and swing the kettle-bell up to the height of your chin. Use momentum to aid the swing and keep repeating the move for 90 seconds.

Categories: bell, fitness, health, kettle, kettle bell, kettle bells, kettlebells, swing