Diet & Nutrition -


So you want to become a Superman? Do you want to try all that stuff out and follow Henry Cavill’s fitness routine? Then you are at the right place. According to the information, we have gathered, it turns out that following his fitness routine is surprisingly achievable. Although getting that much buff and muscles may seem like a really tough thing to do - once you start, you’re good to go.

The British actor known for his role in the Superman movies told the press about how he balances his work. He once mentioned, “I try to keep it as balanced as possible. And so yes, I’ll be living my life healthily but I also want to enjoy it and live well”.

A bundle of exercises all combined together in one workout is the superman way to go. So, let us find out more about Henry Cavill’s fitness routine:

Fasted Cardio

The British actor is actually a keen enthusiast of cardio workouts. But he prefers it in his own style, which is mostly fasted cardio. Although we still don’t know about the specifics of his workout yet, it would still be the common stuff. Kettlebells, cycling, running, elliptical and jump roping are just a few options to choose from. 

Throughout his entire career, he has never left cardio as an option. Usually, it would be four to six days a week which is sufficient for strengthening the cardiovascular system. 

It has been reported that generally, his fasted cardio lasted up to 20 minutes. His heartbeat would reach almost 135 beats per minute! In an interview, he mentioned how he starts with legs and moves on to chest, calves and triceps the next day. Take a day off in between and then it’s time to focus on the biceps and shoulders. And then repeat! And so the neverending cycle continues!


Whenever the name 'tailpipe' comes around, everyone is reminded of Henry Cavill's fitness routine. The name is based on the fact that it pushes you to break barriers and boundaries. As the instructors often say ' you should feel like you just sucked in a tailpipe'.

The objective of such a tiring practice is to learn how to train under pressure for longer periods of time. Such endurance also plays a role in fat-burning cardio. It is most efficient at the end of the routine as it requires an unimaginable amount of energy.

It combines kettlebell rack holds with sprint rowing. It generally involves two people where one person sprints 250 meters on a rowing machine. While the other person holds heavy kettlebells whose weight might vary. The kettlebells are held in a rack position. The sprinter has to be fast so that the other person doesn't crumble under the weight. Repeat until you have done three rows and three racks with a 45-second break in between.


Basically, bodybuilding focuses on physical appearance more than other exercises. It's the visual appeal and muscular development that matter the most. In the case of Superman, you can clearly see how he has given it his all.

His main goal was to focus on different muscle groups each day with a break two or three times per week. From upper body to lower body, chest and back and even arms and shoulders, he did it all. 

This workout includes a variety of movements with various targets. Some of them are:

  • Dumbells (in various ways)
  • Front lunges
  • Calf raises
  • Cable crossover
  • Side lateral rise
  • Bicep curl (with variations)
  • Triceps extension variation


Cavill's trainer and coach, Mark Twight, gave special attention to CrossFit. His main goal was to produce muscle mass along with functional exercises. Crossfit workout style fits the criteria best as it also has strengthening and high-intensity exercises.

Most of the equipment Henry used in his routine is available in Crossfit and regular gyms. His usual WOD consists of:

  • kettlebells
  • pull up bars
  • push ups
  • free weights 
  • squats
  • benchpress
  • deadlift 
  • sprinting 60 yards

The actor would perform most of these in a span of ten minutes with alternating in between them. These movements are beneficial for gaining stamina and burning calories which is very important. 

What’s in his diet?

Training hard obviously keeps you in shape. But only training and exercise will do you no good. A healthy and regular diet consisting of all the essential vitamins, minerals and proteins is the way to go. The actor once mentioned in an interview that his diet is a key factor in maintaining his abs muscles and keeping them visible and toned.

In order to maintain his physique, he enjoys 4 pre-prepared meals every day.

  • Breakfast: The one thing that remains consistent in his diet is breakfast. It includes an omelette with ham or steak, a cup of oats and berries, and a protein shake.
  • Lunch 1: Mostly it includes white rice with any dish of chicken. 
  • Lunch 2: Yes, he doesn’t stop at lunch 1. Brown rice is as important as white rice. It comes with chicken breast and roasted potatoes.
  • Dinner: Dinner comes in the form of bison steak. Bison is rich in protein and has fewer calories than other meats.
  • Before bed: And lastly, before bed comes more protein intake in the form of a protein shake.

Nutrition is all about balancing everything your body requires in the right way. All these things vary enormously depending on what the goal is.

Does it actually work? Is it realistic?

There’s no rocket science behind getting fit. It all depends on consistency, good practices and diligence. With just a little bit of effort, you can achieve anything. Although it is unimaginable to achieve Henry Cavill’s fitness routine, it is not impossible. 

But remember, no big change happens overnight. Everything takes time and patience. Take it slow and don’t be too harsh on yourself. Generally, it takes six to eight weeks to notice a change after you start a new fitness program.

There are certain things to focus on if you want to improve your current status in terms of fitness:

  • train regularly
  • be consistent
  • always get plenty of sleep
  • eat healthily and regularly

About the Author

Qurat Shahzad

Qurat-ul-Ain is a dedicated writer who likes to write anything and everything.

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About the Author

Qurat Shahzad

Qurat-ul-Ain is a dedicated writer who likes to write anything and everything.