Chris Heria has been working on his physique for years. His method is strict and clean – but he still manages to indulge every now and again. I try to drink two protein shakes a day, plus one or two glasses of almond milk, he says, adding mixed vegetables to both dinners and lunches. The key ingredients are turkey (which he also eats for breakfast) and avocados – although he won’t hesitate to have some sweets at the weekends if he’s having company over for brunch.
Who is Chris Heria?
Chris Heria is a personal trainer and the founder of ThenX Fitness. Born in Miami, Florida, he developed himself from being an athletic star street rapper to becoming one of the most successful trainers around today. Chris began his career as part-time co-owner of Chalene Studios before deciding to take off on his own by founding Thinx Fitness — which has lead him all over North America while still maintaining an online presence through his YouTube channel.
Nationality : American
Profession : Personal trainer, Youtuber, CEO at ThenX
Date-Of-Birth : December 21, 1991
Chris typically talks about his diet and workout plan in a lot of interviews, Instagram chats or other social media platforms. If you wanted to follow his diet then you would need a very large appetite to match him because he eats an incredible amount each day just so he can maintain this body size. Here are some statistics for Chris Hernia
Chris Heria Body Stats
Chris Heria weighs 165 pounds (75 kilograms) and is 5 feet 11 inches tall (180 centimeters).
Height – 5′ 11″ (180 cm)
Weight – 165 lbs (75 kg)
Chest – 36 inches
Waist – 26 inches
Hips – 34 inches
If we want to achieve a healthy and toned body then it is important for us to focus on what we eat and how much exercise we take. He followed his diet plan and workout plan diligently. At the age of seventeen, Chris started going to the gym where he began working out intensely – building up muscles, losing fat, etc. Now at age twenty-two, Chris has an amazing physique that garners positive attention from many people around him; especially teens who look up to him as someone they would love to emulate.
Chris Heria Workout
Before starting an exercise regime, make sure to drink plenty of water before and during your work-out. Drinking both water and energy drinks will help you stay energized while working out. Do not forget to stretch afterward; this will help prevent injuries while engaging in physical activity – it’s important! One good example of how this works is shown by Chris Heria on his Instagram account (@chrisheria).
Chest Workout
Weighted vest push up x 25
Weighted vest ring dip x 12
Weighted vest push up with bar x 25
Weighted vest ring push up x 12
Weighted vest decline push up x 25
Back Workout
Warm-up — piderman push up across x 5
Warm-up — Mountain climbers x 45 seconds
Warm-up — Plank x 45 seconds
4 sets-5 reps : Barbell deadlift
4 sets-7 reps : Bent over row
4 sets-7 reps : Pull up (until failure)
4 sets-7 reps : Single arm dumbbell row
4 sets-7 reps : Barbell curl (until failure)
4 sets-7 reps : Australian pull up (until failure)
Shoulder Workout
3 sets-4 reps : Single arm pull up
3 sets-6 reps : Tuck planche press to handstand
3 sets-10 reps : Barbell military press
3 sets-5 reps : Tuck planche push up
3 sets-10 reps : Handstand to 90 degree push up
3 sets-12 reps : Dumbbell rear delt fly
3 sets-8 reps : Handstand push up
Leg Workout
3 sets-15 sets : Jump squat and hold
3 sets-20 sets : Alternating lunge and hold
3 sets-20 sets : Sumo squat
3 sets-45 sec : Jumping jacks
3 sets-20 sets : Calf raise and hold
3 sets-8 sets : Pistol squat
3 sets-45 sec : Wall sit
3 sets-15 sets : Box jump
Arm Workout
3 sets-10 sets : Pronated curl (with back against wall)
3 sets-10 sets : Supinated curl
3 sets-10 sets : Neutral curl
3 sets-10 sets : Overhead triceps extension
3 sets-10 sets : Laying dumbbell extension
3 sets-10 sets : Supinated triceps kickback
If you want to save pdf of these then simply press “Ctrl + P” on your Pc or Laptop.
As seen on his Instagram account, it is clear that he has put in the hard work needed to achieve what he has. It inspires us and motivates us; just take a look at this man’s routine. If you would like to follow him too or learn more about how he does it, then click the link below for his Instagram profile.
Chris Heria Diet
If we consider what type of diet our bodies will benefit from the most, it starts with understanding how each diet treats different types of food differently. For instance, there are low-calorie diets that can allow you to work out while maintaining a healthy weight and eating foods high in protein while keeping your fats low.
On the other hand, if you’re looking for an energy boost before working out or doing something physically strenuous – such as heavy lifting or cardio – increasing carbohydrates would be beneficial to give you an extra push and keep your glucose levels up.
Breakfast
- Biotin
- Collagen
- Glutamine
- Fish oil
- Water
Pre-Training
- 1 banana
- BCAA
- Water
Lunch
- 9 ounces chicken breast
- 1 cup quinoa
- 1 cup broccoli
Dinner
- 6 ounces salmon
- 1 cup quinoa
- 2 cups sauteed spinach
- 1 cup asparagus
- 1 cup peppers
Snacks
- 1 scoop whey protein
- 2 cups non-fat plain Greek Yogurt
Above diet plan tells will show you what this guy eats in a day to keep up his muscular figure. As it says, he eats six times every day, which is quite impressive. And even more so when you see that he does intermittent fasting too! It’s not just about exercising, though it does say that nutrition and eating habits are extremely important for body building – Chris has supplements like BCAAs (Branched-Chain Amino Acids) and whey protein too.
