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Henry Cavill Explains How He Built Muscle And Burned Fat For 'The Witcher'

"It wasn’t easy at all." - by Lucy Bode
  • 18 May 2020

If you’ve ever found yourself wondering if it’s possible to lose fat while building muscle, Henry Cavill is walking, talking proof it can be done. For his role in Netflix's The Witcher, the British actor worked with trainer Dave Rienzi to get camera-ready (who by the way, is also responsible for the Rock’s chiselled rig.)

WATCH: Henry Cavill's Super Strong 'Witcher' Workout...

“Because I was training hard in the gym throughout the whole process, it became difficult for any injuries to heal,” Cavill tells Men’s Health. “You stress the muscles so much when you’re super-dehydrated and tired at the end of the day that little things can happen, like muscle pulls, which never quite go away.”

Because Cavill was juggling a hectic filming schedule and getting little sleep, Rienzi’s job was “quite a challenge.”

“He had to find a way of leaning me up while putting on muscle mass without completely crushing me every day,” Cavill says. “But, of course, it does crush you. After eight months of shooting, I was in quite a dire state. But we did it. It wasn’t easy. It wasn’t easy at all. But Dave Rienzi knows his stuff. He’s an excellent trainer.”

RELATED: Henry Cavill Reveals His Secret to Getting Big Arms

henrycavill View Profile
756.7k likes - View Post on Instagram
Having a little flashback to my days in Budapest on The Witcher and found this photo. I like it because it shows that it doesn't take huge weights everyday to achieve results. I was doing everything I could in a busy busy schedule to try and get something in, whenever I could. During this period I learned that it's not the weight that matters, it's the workout. So if you're shy about going to the gym because there is always someone next to you using mahoosive weights, don't be. You do your weights, just make every workout count. You might end up looking better than the fella or lady next to you that's using those heavy weights. I also wanted to give a massive shout-out to Adam at Flex Gym. Adam went out of his way to help make sure I could get some training in, no matter the time of day or night, he'd open the gym so I could throw some weights (big or little!) around. Thank you my friend. I hope to see you soon! @FlexGymBudapest #YouDoYou #GymStuff

Considering Cavill does all his own stunts, most of the pair’s workouts were done in the weight room. Rienzi describes these sessions as “hybrid of bodybuilding and athletic or functional training, focusing on pre-hab movements, core training, muscle activation techniques and mobility”.

“Henry’s filming schedule on The Witcher was very demanding,” he continues. “His training had to be very focused and efficient while not overly taxing his CNS [central nervous system].”

Instead of heavy lifting, they focused on moderate weights and various techniques to increase time under tension. Translation? Greater gains.

henrycavill View Profile
553.4k likes - View Post on Instagram
Pre breakfast cardio done! Don't feel like doing it? Neither did I, but now it feels goood. Just get a coffee down ya! It doesn't have to be fast (unless you're training for that) just go out and jog gently for 20mins or so and build up over time. You will not regret it, I promise. #GoooooodMorning

And while his fitness program changed constantly throughout filming, typically Cavill was hitting the gym five days a week (honing in on one muscle group at a time.) He was also prescribed fasted cardio six days a week to burn fat, boost his metabolism and “create a nutrient-rich environment where his muscles could recover and grow.” This usually meant four solid-sized meals and two shakes, although in the lead-up to any shirtless scenes, they cut back on carbs and fat to lean him out.

Cheat meals were also a key factor in “[replenishing] his body” (either Italian food or a burger in the car on his way home from shooting.)

“That always sounded amazing,” Cavill says, “but because it was pitch black, you ended up with 60% over you and 40% inside you.”

RELATED: Henry Cavill Doesn’t Like Cardio Either, But Guess What? He Does It Anyway

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Lucy Bode
Lucy Bode
Lucy is WH’s Digital Editor, Features Writer, social media guru and resident woo. A long black lover and foodie at heart, she considers peanut butter an hourly staple and believes chardonnay is the superior drop. When she's not at the beach, barre or yoga studio you'll find her coming up with new and improved ways to kill her unkillable houseplants

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