How to work out to look like Tom Hardy

Projects in which Tom Hardy is starring, require careful physical preparation. The main work in his filmography – “Warrior”. Before filming, Tom daily gave all his strength in the gym and sat on a low-carbohydrate diet to qualitatively fulfill the tasks set by the director.

Together with a nutritionist and fitness trainer, we tell you more about the training and nutrition of the actor.

fitness trainer

Quite a specific system of training, in my opinion. The exercises are varied and involve all muscle groups, but the question arises as to how much the actor has time to recover between workouts?

How Tom became a “Warrior”

In his youth, Tom absolutely did not adhere to a healthy diet and did not do sports. On the contrary, he was constantly caught in bad companies, addicted to alcohol and drugs, and at the age of 16 was behind bars for stealing a car. From the arrest of the future actor released thanks to the connections of his father and the promise of Tom to take up the mind.
To correct the guy helped the scene.

He entered the London School of Drama and worked in parallel modeling. The first role of a novice actor received in the series “Brothers in Arms”, after which rapidly increased the number of proposals, including the main roles. Significant for Tom was and the movie “Warrior”, in which the artist got the role of an MMA fighter. For the sake of this he spent eight weeks in the gym.

Training program Tom Hardy

In the movie “Warrior” Tom Hardy had to fulfill the role of a young fighter Tommy Conlon, who deserted from the war in Iraq. Arriving in his hometown, Conlon decided to take part in the Grand Prix to get a multimillion dollar fee and give to the family of a dead friend.

To shoot in the picture, Tom needed to gain muscle mass and learn to move like a professional MMA fighter. He corrected himself by 12 kilograms, and then together with coach Patrick Monroe developed a program of strength training with iron and with his own weight. Hardy performed each exercise in three approaches of 6-10 reps.

• Day 1: bench press, dumbbell bench press, deadlift, pull-ups;
• Day 2: barbell squats, biceps EZ-grip, hyperextension, lunges with a barbell, push-ups on the bars, leg raises to the bar and calf training;
• Day 3: incline barbell pulls, front dumbbell raises, chin-up barbell pulls, pull-ups;
• Day 4: front squats, leg press, deadlift, narrow grip bench press, dumbbell biceps raises.

To move believably in the frame, Tom practiced choreography and strengthened the stabilizer muscles of the body. But daily training fights also played a role. Martial arts (namely kickboxing, jiu-jitsu and Thai boxing), the actor was engaged in cooperation with professional athletes from the UFC.

Fighters recall that Hardy came to training five times a week twice a day and was a great sparring partner. “He has a white belt with four stripes. Yes, he loves jiu-jitsu, but he knows how to punch well, with a preference for technical boxing in sparring,” recalls gym owner Anthony McGann.

fitness trainer

The lactic acid that builds up in the muscle skeleton can cause pain and reduce the effectiveness of subsequent workouts. I don’t recommend doing full body exercises every day, there should definitely be rest. Considering that Tom Hardy had to box and gain mass, it was all stressful for the body. It produced cortisol – a hormone that destroys muscle tissue and accumulates fat deposits.

Tom himself said that martial arts inspires him:

I enjoy the kind of shows Conor McGregor and Ronda Rousey put on. Their success has pulled me back into the world of martial arts, and I’ve started following MMA anew.

Tom Hardy’s eating regimen

On the eve of filming Warrior, Tom Hardy went on a low-carbohydrate diet. His diet consisted of 5-6 meals, the basis of which were chicken meat and broccoli sprouts. Tom had two main rules: do not go beyond 3500 calories a day and do not consume any fast food and empty calories.

The actor took protein as sports supplements every day and amino acids (BCAAs) during workouts. This increased the effectiveness of exercises and helped to gain 12 kg of muscle mass during the sessions, and minimize fat mass.