You love Chris Pratt. We love Chris Pratt. Even Chris Hemsworth loves Chris Pratt.
Simply put, there’s a reason the Jurassic World and Guardians of the Galaxy hero has skyrocketed in our collective estimation — he’s funny, he’s charming and he’s jacked AF.
Interestingly, he only became the latter over recent years, as more high-profile roles — a Navy SEAL in Zero Dark Thirty, a brash space adventurer in Marvel’s Guardians Of The Galaxy, a swashbuckling raptor trainer in Jurassic World and, er, Jennifer Lawrence’s lover in Passengers — all demanded he get in tip-top shape, transforming his physique from ab-flab to ab-fab.
“I had been in good shape physically, more similar to how I am now, for years,” he said to Men’s Health. “But I put weight on because I’d fallen in love with a woman who loved to feed her man.” This led to him getting paunchy for NBC’s Parks and Recreation, playing loveable goof Andy Dwyer — a role that, at its worst, saw him weigh 136kg.
That was when Pratt decided to change things. Below, step-by-step, we take you through some of his must-know transformation hacks.
1. Identify your bad habits and what they’re doing to you
Pratt says: “I was impotent, fatigued, emotionally depressed. I had real health issues that were affecting me in a major way. It’s bad for your heart, your skin, your system, your spirit.”
MH says: Before even beginning a new fitness routine, you need to identify your bad habits. Whether that’s snacking, skipping leg day (sorry), not walking enough or boozy nights out followed by takeaways, these can all bring your progress to a dead-stop. Cut out the habits to cut out the flab. Next.
2. Become accountable, using whatever method possible
Pratt says (on Instagram): “Six months no beer. #GOTG Kinda douchey to post this but my brother made me.”
MH says: Gym buddies and social media can work in very similar ways. By posting regular selfies to your social media, you can use it to remain accountable for your fitness, while also using it as a regular tool for progress pictures. Weaponise your #fitfam and fight the flab.
3. Get in the right headspace
MH says: Can’t be bothered to go to the gym? Then don’t be surprised when your jeans start feeling tighter. By tuning-in your attitude to exercising and a cleaner diet, you’ll be more motivated to make the gym a consistent habit, helping you build your best-ever body over the weeks, months and years. Suddenly, it’ll all become routine and you’ll be far better for it.
4. Make small sacrifices for huge results
Pratt says: “Mealtimes are sometimes lame because that’s the way it can be when you’re eating healthily. But all the time between meals, I feel great.”
MH says: Unfortunately, meals designed for optimum weight loss and muscle-gain rarely meet the taste profile of your favourite takeaway. This, however, is what makes or breaks you. Make sure you pre-prep most of your meals to limit your excuses for not eating healthily. Likewise, try to remember that, even though some meals may seem bland, your results will speak for themselves. Plus, hot sauce can perform miracles.
5. Want to see quicker results? Give your local a wide berth
Pratt says: “I probably lost about 16kg in six weeks. I ran 8-10km a day. I ate leafy green salads and protein shakes. I cut out all alcohol. Trim, trim, trim.”
MH says: While we wouldn’t advocate running “8 to 10 km a day” or sticking to a diet of “leafy green salads and protein shakes” — Pratt, later, admitted that this was an uninformed approach — he was on the right tracks when it came to ditching the drink. On average, most lagers pack in around 200 calories each, so you needn’t be a mathematician to see how going tee-total could help your numbers plummet.
There you have it: five ways to go from Zero to Dark Thirty in double-quick time.