Tom Holland likes to enjoy cheat meals to maintain mass.
Consistent training and a well-balanced, healthy diet has been the foundation of Tom Holland’s success in preparing for action star roles, such as Spider-Man. Known for his remarkable agility and athleticism, Holland’s ability to perform acrobatics stems from his early dance training. His athletic build is showcased on the big screen, especially when he suits up as the iconic web-slinger.
The Hollywood star, best known for portraying Spider-Man, has appeared in over six Marvel Cinematic Universe films. Beyond Spider-Man, Holland has demonstrated his versatile acting skills in lead roles in films such as Uncharted, Spies in Disguise, and The Devil All the Time. His accomplishments have earned him numerous awards and a spot on Forbes’ 2019 “30 Under 30 Europe” list. Holland’s dedication to his craft, both physically and artistically, continues to inspire fans worldwide.
| Full Name: Tom Holland (Hollywood Actor) | ||
| Weight | Height | Date of Birth |
| (65 kg) 143 lbs | (173cm) 5’7” | 06/01/1996 |
| Profession | Era | Nationality |
| Actor, Dancer | 2010s & 2020s | British |
Tom Holland has made headlines recently for his engagement to his longtime girlfriend, actress Zendaya. However, his remarkable physique continues to capture attention, sparking interest among fans eager to achieve his Spider-Man physique. This article explores his fitness regimen, diet, and key insights into his healthy lifestyle, offering a guide for those inspired by his dedication to staying in shape.
Who Is Tom Holland?
Tom Holland is a Hollywood actor and was born in London, England. Doctors diagnosed him with dyslexia at age seven. This resulted in his parents sending him to a private boarding school.
His rise to stardom began at nine when he enrolled in a dance class. A random choreographer took note of him and made arrangements for him to audition for a role in Billy Elliot the Musical, which happened at London’s Victoria Palace Theatre.
During this period, he trained for two years in tap dancing, ballet, and acrobatics. He also learned gymnastics during his time at Billy Elliot the Musical. His early childhood training contributed to his athletic body.
Holland debuted in The Impossible, a disaster drama about a teenager trapped in a tsunami. His work earned him a nomination for the Goya Award for Best New Actor. From there, he pursued acting full-time and starred in many movies, including Spider-Man, which gave him international recognition.
As an action star actor, Tom Holland has to work out and eat right. For example, when preparing for his role in the movie Cherry, he had to lose weight. He tried to consume below 500 calories daily while doing intense workouts to achieve this. However, after that and other roles where he has to drop weight, Holland vows to avoid repeating this sort of diet because it isn’t worth it and can promote some health complications in the long term.
Tom Holland’s Workout Approach
Tom Holland participates in many sports like hiking, basketball, and football. He also does a lot of gymnastics and likes to get in the ring to box for a few rounds. Of course, to get ripped and chiseled, he incorporates weight training exercises.
When working out, Holland does a four- to five-round circuit and ends his exercises with intense cardio, such as running, sprinting, jogging, and walking. Recovery is also essential after exercises, so Holland spends 30 minutes on a treatment table. A study shows that post-recovery methods after workouts can help improve performance (1).
Tom Holland’s Workout Routine
Tom Holland’s workout routine involves four to five rounds of circuit training with 30 seconds of rest between each exercise. Below is a typical list of his exercises:
| Exercise | Sets | Reps | ||
| Deadlifts | 4-5 | 8-10 | ||
| Prone Incline Dumbbell Presses | 4-5 | 10-12 | ||
| Dip Bar Straight Leg Raises | 4-5 | 12-15 | ||
| Weighted Dips | 4-5 | 12-15 | ||
| Dumbbell Thrusters | 4-5 | 10-12 | ||
| Bear Crawls | 4-5 | 60 seconds | ||
| Renegade Rows | 4-5 | 10-12 | ||
| Chin-Ups | 4-5 | 10-12 |
Tom Holland’s Diet
Tom Holland considers his diet far more important than what he does in the gym.
“For me to see results, it is 80% diet and 20% fitness. I try to be strict and healthy. I travel a lot, so I find it really difficult to get into a routine of cooking for myself, but yes, so dieting, I wouldn’t call it dieting, but eating healthy is a big part of me staying in shape.”
Holland’s favorite carb is potatoes; he loves it in any form and even eats it raw. “I absolutely love them. It is the Irish in me,” Holland says. His favorite protein is either cod or chicken. He likes cod because it is easy to cook, while for chicken, it is easy to eat in different ways.
Holland is a big fan of loads of vegetables. He’s mindful of what he eats and has taken it upon himself to make a difference in his diet this year. Occasionally, he likes to cook, and one of his favorite things is making chili with lentils instead of mince. “It’s very flavorful, it’s really tasty, it’s healthy, and it’s ultimately full of all the things that I need to put some weight on,” Holland describes.
So, what is a typical meal day for Tom Holland?
Breakfast (Meal one)
Holland likes to get up early and start the day. He feels that if he has to cook something, it slows down the day.
“Berries give me a bunch of fiber, the nuts give me the fats that I need and that I feel sets me up for a great day. The carbs from the oats give me that nice long-lasting energy.”
- A Bowl of Porridge
- Fruits & Nuts
- Shakes
Lunch (Meal Two)
If Tom Holland isn’t bulking, then he skips lunch. He rarely eats lunch.
Dinner (Meal Three)
- Sticky Bao Buns
- Chicken Véronique
- Roasted Steak
Cheat Meals
According to Holland, if he doesn’t train and eat, he loses weight. He naturally has a slim figure, so he consciously thinks about maintaining his size. This is why a cheat meal is a good thing for him.
“For me, a cheat meal is actually a really good thing. I’m a sucker for an In-N-Out Burger.”
He goes for two Double-Doubles with raw onions.
Supplements
Tom Holland’s supplements depend on his fitness goals. Currently, he takes creatine and has protein shakes in the mornings. Holland says these shakes contain all the necessary vitamins and minerals for a healthy life (2).
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References
- Gu, P., Zhang, L., Zheng, X., & Zhang, X. (2021). Effects of post-exercise recovery methods on exercise-induced hormones and blood fatigue factors: a systematic review and meta-analysis. Annals of palliative medicine, 10(1), 184–193. https://doi.org/10.21037/apm-20-2409
- Ambulkar, P., Hande, P., Tambe, B., Vaidya, V. G., Naik, N., Agarwal, R., & Ganu, G. (2023). Efficacy and safety assessment of protein supplement – micronutrient fortification in promoting health and wellbeing in healthy adults – a randomized placebo-controlled trial. Translational and clinical pharmacology, 31(1), 13–27. https://doi.org/10.12793/tcp.2023.31.e1
