The trainer who is a body double for some of the most impressive men in Hollywood has revealed how he gets into shape like stars like Chris Hemsworth – and it's not about hours in the gym.
The British Bobby, who was just four years old, started his athletic career as a gymnast, fought for Team GB and became a semi-professional footballer playing for Fareham Town FC as a teenager.
To become Chris Hemsworth's stunt double, Bobby Holland Hanton had years of training to learn everything from scuba diving to kickboxing, trampoline jumping, parkour and acrobatics.
Now he works as a stuntman and comes into action for Thor: The Dark World and also doubles for Batman by Christian Bale, Captain America by Chris Evans, Green Lantern by Ryan Reynolds and James Bond from Daniel Craig.
In addition to his stunt work, Bobby is a regular trainer for Chris & # 39; new health and fitness app, Centr and he has also worked on Game of Thrones, Harry Potter, Wonder Woman and Star Wars.
Here he tells Femail why 30-minute workouts are the best way to get in shape, and why you should take a power nap afterwards.
Bobby Holland Hanton (left) depicted on Thor's set with Chris Hemsworth, who plays Thor. Bobby was Chris & # 39; stunt double for the Avengers films and now works is a personal trainer from Chris & # 39; fitness app, Centr
Bobby (photographed from) works as a stuntman and took action for Thor: The Dark World and continued to bumble for Chris Hemsworth in all Thor and Avengers films, as well as in The Heart of the Sea and Bad Times in El Royale
Here he tells Femail his top five health and fitness tips to get the body you want …
1. Commitment is essential
& # 39; If you want to see results in the gym, you must be committed to your training.
& # 39; If you are just starting out at the gym and want to see real results, you need to train about four times a week to see improvements. You also need to improve your training over time to ensure that you make progress at the gym. & # 39;
In addition to his stunt work, Bobby (left) is a coach for Chris & # 39; new health and fitness app, Centr, and regularly trains with the actor. Right: Chris as Thor in the Avengers films
Bobby is a coach for Chris & # 39; new health and fitness app, Centr, and trains regularly with the actor. Pictured, Chris Hemsworth trains on the beach
Bobby (far left) recommends HIIT sessions of at least 30 minutes to get fit. Pictured: Bobby training with Chris Hemsworth
2. Get fit in 30 minutes
& # 39; I have found that a training session of 30-40 minutes is the optimal amount of time to train.
& # 39; I do a lot of HIIT (High Intensity Interval Training) on the Centr app, which is about 30 minutes of non-stop circuit training.
& # 39; By the time it is over, you are really well spent. If you have a busy lifestyle, it is perfect because not everyone has the time to spend two hours in a gym. & # 39;
3. Increase protein for breakfast
& # 39; If you want to see results, it is imperative that you approach your diet well.
& # 39; Your body is like a car and if you want it to perform properly, you must ensure that you are feeding it correctly.
Dedication is the key, according to Bobby (right). & # 39; If you are just starting out at the gym and want to see real results, you need to train about four times a week to see improvements & he said. Left: Chris Hemsworth in the gym
Eating protein early in the morning is the key to building muscle, says Bobby (photo). & # 39; Your body is like a car and if you want it to perform properly, you must ensure that you are feeding it correctly.
& # 39; I like to grow my proteins and fats at breakfast.
& # 39; When I doubled a stunt for Chris in the past, I ate steak and eggs most mornings. Poached egg avocado is also great because it ensures that you get high-quality protein and healthy fats with the first meal of the day. & # 39;
4. Power Dapping comes first
& # 39; Of course, this can be very difficult to do, but if you have a chance to push in a 15-20 minute nap during the day, I would definitely advise you to.
& # 39; It really helps to restart the body and 15 minutes is all you need. If I ever have the opportunity to take a quick nap after a workout, I'll definitely take it. & # 39;
Immerse your way to success! & # 39; Of course, this can be very difficult to do, but if you have the chance to push a 15-20 minute nap during a day, I would definitely advise you to do that & # 39; says Bobby (photo)
5. Set goals
& # 39; I recently had surgery and one thing that struck me is how a setback can be a real mental challenge.
& # 39; Some days you can get out of bed in the hope that you will feel better, but feel that you have deteriorated.
My advice would always be to focus on the goals. There will be ups and downs and difficult times, but with dedication and an end goal you keep going and you achieve what you want to do. & # 39;
- The personalized digital health and fitness program is available in the App Store for iPhone and Apple Watch or online at centr.com
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