When it comes to embodying a superhero, few actors have captured the essence of strength, charm, and discipline quite like Henry Cavill. From Superman's cape in Man of Steel to rugged charisma in The Witcher, Cavill's transformative fitness routines have become a benchmark for anyone aspiring to achieve peak physical performance. His dedication to fitness, guided by tailored workouts and a disciplined diet, has set him apart as a fitness icon. This feature explores an inspired workout and dietary regimen that channels Cavill's approach to health and strength.

Henry Cavill's workout strategy is not one-size-fits-all. It changes with his roles, balancing functionality with aesthetics. For Superman, it's about strength and a commanding physique. For The Witcher, agility and endurance take precedence. Cavill often alternates between powerlifting and CrossFit, two training styles that maximize both strength and lean muscle.

Powerlifting forms an essential part of Cavill’s strength-building phases. This training focuses on foundational lifts—bench press, squats, deadlifts, and military presses. These compound movements target multiple muscle groups, enhancing both power and size. A typical powerlifting session includes:

• Bench Press (5 sets of 8 reps): Builds chest strength and size.
• Barbell Squats (4 sets of 8 reps): Essential for lower-body strength.
• Deadlifts (4 sets of 8 reps): Works back, hamstrings, and core.
• Military Press (5 sets of 8 reps): Targets the shoulders and develops upper-body stability.

As a supplement to his powerlifting, Cavill follows a high-intensity CrossFit training program. Such workouts focus on practical movements executed with intensity and pace, which develops cardiovascular endurance. A typical CrossFit workout would be a series of kettlebell swings, box jumps, and sprinting.

Weekly Workout Plan Inspired by Henry Cavill

Here is an example of a weekly routine based on Henry Cavill's approach:

Day 1: Chest Workout

• Bench Press: 5 sets of 8 reps
• Decline Dumbbell Bench Press: 3 sets of 12 reps
• Dumbbell Rows: 5 sets of 10 reps
• Dumbbell Reverse Fly: 5 sets of 20 reps

Day 2: Rest or Active Recovery

Day 3: Shoulders and Arms

• Military Press: 5 sets of 8 reps
• Dips: 3 sets of 15 reps
• Barbell Reverse Curls: 3 sets of 15 reps
• Cable Rope Extensions: 3 sets of 15 reps

Day 4: Rest or Light Cardio

Day 5: Lower Body and Core

• Barbell Squats: 4 sets of 8 reps
• Deadlifts: 4 sets of 8 reps
• Weighted Planks: 3 sets of 1-minute holds
• Hanging Leg Raises: 3 sets of 15 reps

Day 6 & 7: Resting

This workout program uses gradual weight and intensity increases in order to avoid stagnation while building muscles.

Henry Cavill's Diet and Lifestyle Tips

No workout routine is complete without a complementary diet. Henry Cavill's nutrition mirrors that of a performance athlete, with calorie intake varying based on his goals—bulking or cutting.

When bulking, Cavill takes in up to 5,000 calories daily, focusing on whole foods like:

• Lean proteins: Chicken, turkey, fish, and eggs.
• Complex carbs: Brown rice, quinoa, oats, and sweet potatoes.
• Healthy fats: avocados, nuts, seeds, and olive oil.

For achieving a more ripped look Cavill limits the daily calorie count to 3,000 to 3,500 calories by keeping the amount of protein more prominent and carborhydrates marginally down.

Key Rules of Diet

• Cavill spreads his meals throughout the day to maintain energy levels.
• He drinks plenty of water to support recovery and metabolism.
• Protein shakes and branched-chain amino acids (BCAAs) are staples in his regimen.
• Add one or two elements of his routine and gradually build intensity.
• Proper technique is crucial to prevent injuries and maximize results.
• Cavill’s physique is a result of sustained effort, not short-term fixes.
• Personalize your workouts and diet to your fitness level and goals.

Disclaimer: Consult a fitness professional before starting any new exercise or diet plan to ensure it aligns with your individual needs and health conditions.

Fat prison in China is a trend people are now encountering on their social media channels, where people from China are making videos on what are they being served as their meals. But how much of a "prison" it really is? The Fat prison in reality is a fat camp, where people are voluntarily signing up, because they have realized that the conventional weight loss regime do not necessarily work well. More often than not, gym memberships are abandoned, and diets are not followed through.

What Happens In These 'Fat Prison'?

These "fat prisons" camps follow a military style boot camps that promise rapid weight loss through strict diets. Here, people who sign up are constantly put under surveillance and the structure is designed to ensure participants do not leave or sneak in food.

Also Read: 5 Exercises To Age Better, Know What They Are

Since 2000, the number of obese children in China has quadrupled. Official figures suggest that more than half of China's adults are now overweight. The situation is no longer a body image issue, but a public health crisis.

“Getting back on track to meet the global targets for curbing obesity will take the work of governments and communities, supported by evidence-based policies from WHO and national public health agencies. Importantly, it requires the cooperation of the private sector, which must be accountable for the health impacts of their products," said WHO director general Tedros Adhanom Ghebreyesus.

How Does China's Fat Prison Work?

These fat prisons or camps resemble military boot camps more than health clubs. Here, the days start early, with a roll call and weigh-ins. Here, phones are not allowed to the individuals, rooms are shared, and surveillance is constant.

Over the course of 28 days, individuals are expected to take up to 72 classes in total. These include HIIT or high intensity interval training, spinning, boxing, and endurance cardio. Professional trainers also monitor individuals' form, pace, and attendance. They also follow up on their progress.

Read: Fact Check: Does Japan Have A Fat Law?

There are fixed timings for meals, and the portions are decided by staff. What may surprise many is that the food here is not liquid shakes, as many people popularly think weight loss diets consists. Menus usually feature traditional Chinese meals which are prepared with less oil and sugar. Second helpings are allowed, but snacking outside the meal is strictly forbidden.

Participants are also weighed twice daily. This is done once in the morning and again in the evening. Progress is also tracked publicly, which creates a pressure to achieve the weight goal.

A Lived Experience In China's Fat Prison

A 28-year-old creator living in China, Eggeats documented her month-long stay in China's fat prison. She claimed that she paid roughly around $1,500 for the entire programme. This includes accommodation, food, and training.

In contrast to Western cities, the sum would not even cover a few weeks of boutique fitness classes. Thus in many ways, this is more practical and affordable.

Eggeats' videos show high concrete walls, iron gates and electric fences that surround the camp. Security guards are also stationed at the entrance, which is why she called this place a "Fat Prison".

However, her experience bore fruit. From 7.40pm onwards, participants are given free time and Sundays are rest days here. Toilets there are built in traditional way, where one needs to squat while using it.

For Eggeats, in the first week herself, she said she lost 2.25 kilograms, and a total of 4 kilograms by the end of second week. While the program may be strict, she still recommended the experience for anyone seeking a transition.

Obesity In China

More than half of China’s adult population is now overweight or obese, a proportion projected to rise to nearly two-thirds by 2030—affecting close to 900 million people. Acknowledging the scale of the crisis, National Health Commission Director Lei Haichao announced a nationwide three-year “Year of Weight Management” campaign on March 9, 2025, during the National People’s Congress and Chinese People’s Political Consultative Conference, marking a move from individual responsibility to government-led, systemic action.

As you age, you start to lose your balance, however, there are certain exercises you can do to ensure that you gain strength, stabilize your joints along with maintain muscles. These exercises will help you improve your balance, reduce risks of arthritis, type 2 diabetes, cognitive decline, and could prevent early death too.

Here are 5 exercises that will help you age better and stay fitter.

Push Ups

Ensure that your hand placements is wider than shoulder width apart on the floor, with your fingers pointing forward. Start in a plank position with your body in a straight line from head to heels. Now, engage your core and glutes to hold this position.

Also Read: Inside China’s ‘Fat Prison’: Can Extreme Measures Curb Obesity?

Keep your elbows at about a 45-degree angle from your body, do not flare our too wide. As you lower your body, keep your body in a straight line. Your chest should come close to the ground or touch it.

Bend your elbows to lower your body, and press through your hands to straighten your arms to return to your starting position.

Pull Ups

Start with a pull-up bar, grab it with your hands slightly wider than shoulder width apart. Use an overhand grip pr an underhand grip. Hand from the bar with your arms fully extended and your legs straight. Engage your core to avoid swinging. Aim to keep your body still throughout the movement.

Make sure your shoulders are down and away from your ears. Engage your back muscles and pull your elbows down and back as you life yourself.

Pull yourself up till your chin is above the bar. Keep your body as straight as possible. Lower yourself in a controlled manner until your arms are fully extended again.

Also Read: After Indore Water Contamination, 5 More Indian States Report Similar Cases

Dead lift

Stand with your feet about hip width apart, with your toes pointing forward. Make sure your weight is evenly spread between your heel, the outside edge of your foot, and your big toe. Hinge at your hips with a slight bend in your knees. Keep your back flat and chest up. You can also use a double overhand grip or a mixed grip on the bar.

Ensure you back is flat and chest up, avoid rounding your lower back, as it can cause injury. Drive your hips forward as you lift, and keep your back straight. Your hips and shoulders should rise together. Keep the weight close to your body.

Push through your heels and engage your glutes and hamstrings to lift the weight. Stand tall with your shoulders back, avoid leaning back.

Squat

Stand with your feet shoulder width apart, with toes pointing straight ahead or slightly outward. If you use any weights, keep them in the center.

Keep your back straight and chest up. Engage your core to stay stable. Make sure your knees follow the direction of your toes.

Push your hips back and bend your knees to lower yourself and go as low as you can, while keeping heels on the floor. Push through your heels and extend your hips and knees to stand up.

Calf Raise

Stand with your feet hip width apart. Place one or both hand on a wall, and stand on a stepper, with your heels off the stepper. Push through the balls of your feet and lift your heels off as high as you can. You will feel a stretch in your calves. Come back to the original position of your feet on the stepper, with heels off the stepper and continue doing it. With each rep you can feel your muscles engaging.

Been wondering why your shoulders, knees or elbows hurt more than usual? Experts say it's due to falling temperatures.

Dr Christopher Murawski, an orthopedic surgeon with Duke Health, has revealed that changes in weather can add pressure to the joints and worsen existing pain.

"Whether it's warm weather, whether it's cold weather, whether it's changes in humidity, changes in pressure and things like that, they do experience joint pains, and muscle pains," he told ABC11.

Typically, joints hurt in the cold because low temperatures thicken the lubricating synovial fluid, a viscous, egg-white-like liquid in movable joints (like knees, hips, shoulders) that lubricates cartilage, reduces friction and provides nutrients, in the body. This makes joints stiffer, causing muscles to tighten.

Moreover, to conserve heat during extreme cold, the body also restricts blood flow which causes muscles and tendons around joints to tighten and pull, increasing discomfort. Less blood flow to extremities also means less warmth and oxygen around the joints, contributing to stiffness and aches.

According to Dr Murawski, the air surrounding us exerts about 15 pounds of pressure per square inch on the body. Any changes in barometric pressure can also increase pressure on the joints and amplify pain

"I'd say, while the science isn't perfect, physiologically, it makes some sense. We get some changes in pressure. The muscles can expand. Ligaments can expand -- things like that. And more importantly, it jives with the experiences that patients share with us even anecdotally and the symptoms they experience," he said.

Who Does It Affect The Most?

People with existing conditions like arthritis (osteoarthritis, rheumatoid arthritis) or past joint injuries feel these effects more acutely.

Those whom have suffered from past injuries, such as ligament strains or cartilage tears, do not exercise frequently and have weak quadriceps and hamstrings may also

become more noticeable to join pain in cold temperatures.

Working from home, sitting with legs crossed or lounging for long periods can also strain the joints as well as drinking less water as dehydration affects cartilage and synovial fluid and increases joint stiffness.

What Can You Do For Relief?

According to Dr Murawski, staying warm, active/mobile and hydrated, even if it is cold outside, is essential to keep the pain manageable. You should visit a doctor if the pain lasts for over three days and occurs several times within a month.

Experts also recommend maintaining weight, focusing on the glutes and hamstrings during exercise and avoiding sitting near cold windows or walking barefoot on cold floors to protect the bones.