Alexandria Wyckoff
Chris Pratt‘s physique has changed a lot since his time on Parks and Recreation, but now that he’s slimmed down, he wants to keep it that way.
He trains to be ripped during his Star-Lord appearances, but even when he’s not fighting aliens, Pratt still prioritizes his physical health.
Close to Superhero Shape
In an interview on GMA on Tuesday, Chris Pratt told the hosts he’s always just “six weeks away from the right body.”
Instead of suffering to get back into the lean, superhero shape for future Marvel films, Pratt figures keeping his body in relatively fit shape will help him in the long run. Starting from scratch is tough, especially when Pratt went from dad bod to Marvel superhero.
He documented his weight-loss and body-toning process on social media, underscoring the importance of consistency and diet to prevent regressing to his old body.
Training to be Star-Lord
During his incredible transformation to become Star-Lord, Pratt lost more than 60 pounds in six months.
His secret? A diet plan from nutritionist Phil Goglia, an intense workout regimen from personal trainer Duffy Gaver, and sheer determination.
Gaver worked with Pratt for five months, beginning with four to six sessions weekly, and even more when Pratt felt up to it.
“Chris’ athleticism is amazing. He is incredibly disciplined, and his work ethic is phenomenal,” Gaver shared. “He isn’t the client you have to push; he’s the type of client you have to pull down. If you were to walk into the gym when he was training, you would have thought for sure you’ve got a guy getting ready for the NFL Combine.”
Pratt used a combination of bodybuilding and conditioning to get to his current physique, starting with more bodybuilding workouts and slowly transitioning to more conditioning-type workouts. This included cardio circuits, swimming, mountain biking, and calisthenics.
Gaver added, “He wanted more muscle, to be much leaner, and to be more fit. He wanted to do justice to the role.”
One of Pratt’s Workouts
While Pratt has lots of workout routines that he’s used to stay in shape, this one is specifically designed by Gaver for Chris Pratt during his Guardians of the Galaxy training.
“This is a workout almost all of my clients have done, and it’s one of my single favorite workouts for myself too,” Gaver said. “It gets very hard very quickly. And if you’re not conditioned for it, it’s very tough. It’s a huge oxygen tax. All your muscles are working.”
The workout fits within 20 minutes, with a warm-up on an assault bike or by completing some burpees. Instead of adding breaks between sets, the workout suceeds on no rest or breaks.
Below are the exercises to follow in the routine:
- Pull-ups: 5 reps (as many sets as possible)
- Push-ups: 10 reps (as many sets as possible)
- Air squats: 5 reps (as many sets as possible)
Once you finish with each set of reps, immediately transition to the next workout. You’ll repeat all three moves over and over until the 20-minute buzzer goes off.
Keeping track of how many sets you get through each time can motivate future sessions to push for more and quickly get your body toned.
Who knows? You may even look like Chris Pratt when you’re done.