Tom Hardy Workout and Diet
Originally from London, England, Tom Hardy had a turbulent childhood. He was often delinquent at school and suffered from alcoholism and drug addiction through his teen years and into young adulthood. He studied acting at the Drama Centre in London and got his first tv role in 2001. He has starred in tv and film and on stage. Hardy received his first Academy Award nomination for his role in The Revenant and in 2018, he was awarded a CBE for his dramatic work. He is also an ambassador for the Prince’s Trust charity. Hardy has been married twice and he has 2 children with 2 different women. He is 5 feet, 9 inches tall and weighs about 180 lbs.
Tom Hardy’s Diet
In 2015, Hardy starred in 5 films, which required different physiques. For Bronson, it was all fun and pizza, but he paid the price soon afterward. To get in shape for Warrior, he needed to be very lean, and so while he still ate every few hours, his meals consisted of protein and veggies and not much else. Such a stringent diet was hard on him mentally and physically because his workouts were grueling. For Batman, he had to bulk up quick. He gained 30 lbs. in 3 months by consuming plenty of milk, protein shakes and carbs. Overall, he says all the changes were hard on his body, especially now that he’s in his 40s.
- Low-Medium Fat 25% 25%
- Low-Medium Carb 40% 40%
- High Protein 50% 50%
Hardy used a common cutting diet to get lean for his role in Warrior, eating lots of chicken breast and low-carb veggies like broccoli.
It Takes Work
Eating every couple of hours becomes a part time job. Hardy ate 5-6 meals per day to keep his fat-burners stoked.
To pack on the muscle, Hardy added 200-300 calories per day in the form of quality carbs, healthy fats and plenty of protein.
To bulk up for Bronson, Hardy gained over 40 lbs. by eating pizza and chocolate. But then he had to take it all off again for Warrior.
What to Eat
What to Avoid
Hardy on the challenges of the Warrior diet
‘Eating this way ensures your body will not store fat, but it’s extremely tough to keep it up while also following a grueling workout routine.’
Hardy on his Bronson diet
‘Bronson was fun…I just ate chocolate and pizza, lifted Pnut up and down the stairs, played Xbox, shaved my head and grew a mustache.’
Hardy’s tips for weight loss
‘Every time you need protein, get yourself a boiled egg in. But your main meals would be chicken, or hummus, or white fish. You can lose about a pound a day.’
Tom Hardy’s Workout Routine
In Bronson, Hardy was muscular, but also fat. Hardy had to lean down for his role in Warrior. Hardy’s trainer is an old friend, an ex-soldier and MMA fighter called Pnut.
For Bane, Hardy had to bulk up even more. He weighed about 195 lbs. by the time he was done with this training.
Training Is No Joke
Hardy suffered a hand injury and broke 2 ribs during his training for Bronson.
Hardy’s trainer had him doing 4 sessions per day for Warrior: morning, afternoon, evening and night, but each session didn’t last more than 20 minutes.
For Warrior, Hardy practiced a variety of boxing methods, including Muay Thai, jiu-jitsu and kickboxing. Martial arts offer a full-body workout, combining cardio and strength training.
One On, One Off
Hardy followed the typical weight training schedule of one day on and one day off to allow his body to recover from intensive workouts.
Day 1: Chest & Triceps
Incline dumbbell chest press: 8-10 reps x 3 sets
Barbell bench press: 8-10 reps x 3 sets
Low cable fly 8-10 reps x 4 sets
Decline skull crusher: 8-10 reps x 4 sets
Dips: 8-10 reps x 4 sets
Day 2: Lower Body
Barbell squat: 5 reps x 5 sets
Barbell deadlift: 5 reps x 5 sets
Dumbbell step-ups: 8-12 reps x 3 sets
Dumbbell lunges: 8-12 reps x 3 sets
Leg press: 15-20 reps x 3 sets
Day 3: Traps & Shoulders
Barbell row: 5 reps x 5 sets
Barbell shrug: 5 reps x 5 sets
Dumbbell shoulder press: 5 reps x 5 sets
Seated dumbbell shrug: 12 reps x 4 sets
Dumbbell lateral raise: 12 reps x 4 sets
Day 4: Back & Biceps
Weighted pull-ups: 5 reps x 5 sets
Underhand grip lat pulldown: 12-15 reps x 3 sets
Barbell curl: 12-15 reps x 3 sets
Dumbbell palms-up curl: 12-15 reps x 3 sets
Hardy on his Warrior routine
‘I had 2 hours of boxing, 2 hours of Muay Thai, 2 hours of jiu-jitsu, 2 hours of choreography and 2 hours of weightlifting a day, every day for 8 weeks. I don’t know how people do that every day.’
Hardy on his many body transformations
‘I think you pay the price with any drastic physical changes. It was all right when I was younger, but I think as you get into your 40s, you have to be more mindful of the rapid training[…]’
Hardy on jiu-jitsu
‘Jiu-jitsu is very Buddhist. All that we fear we hold close to ourselves to survive.’
Tom Hardy’s Supplements
Hardy is keeping any supplements he may have taken close to his ripped chest, but in order to build muscle so quickly, it’s likely he took a protein supplement as well as creatine.
BCAAs also help build mass, reduce wasting, and improve recovery time while beta-alanine also increases muscle mass and fights fatigue.
A pre workout reduces fatigue, allowing you to go longer and more intensely.
Caffeine is a popular choice with serious athletes, but if you don’t like its side effects, you could try beet root extract.
Green tea extract
Green tea extract can help reduce carb cravings and improve fat-burning.
An omega-3 supplement reduces inflammation in the body, and also helps with mood.
If you’re following a diet like Hardy’s with limited food choices, a multivitamin is a good idea to get adequate nutrition.
Hardy indulged in pizza and ice cream for Bronson, but if you struggle to gain through food alone, weight gainers are a healthier bet.
Tom Hardy’s Lifestyle
Hardy’s on-screen debut was on a British modeling contest. He won.
Hardy checked himself in to rehab for alcohol and crack addiction. He has been sober since 2003.
Hardy relaxes by playing video games and chillin’ on the couch with the wife watching tv shows like Come Dine With Me.
Villains Are His Cup of Tea
Not surprisingly, Hardy prefers to play villains rather than heroes, whom he finds ‘boring.’
Some actors Hardy admires are Gary Oldman and Eddie Izzard. He has gotten to act with Oldman in 4 films so far.
Hardy on how he became an actor
‘In the end there was nothing else I could do. I had a busy head and I didn’t really want to do things I found boring.’
Hardy on his talents
‘I’ve always been a liar, always been able to manipulate. I pretty much get whatever I want.’
Hardy on his life goals
‘There are certain things I want to achieve by the time I’m 40. I’d like a black belt in Brazilian jujitsu, and I’d like to go down the Congo.’
Hardy on working with his idol, Gary Oldman
‘There is a definite hang on a minute [moment], but I’ve got past the star-struck part now.”
Hardy on his worst injury
‘I managed to survive my entire life without getting kicked in the testicles. And then one day, I was changing the nappy of my son…He brought his heel down and clipped the top of my left testicle…Excruciating agony. And my son is only a foot and a half long.’
Hardy on dogs
‘I like dogs, like, a lot. They’re my favorite animal ever.’
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