Pictured: Gunman, 40, who opened fire on a Tallahassee yoga class, killing a 21-year-old woman and a female doctor, 61, and wounding five others before committing suicide
'I was angry and I sent it': Left wing activist to be investigated by the FBI after she admitted she MADE UP rape claims against Kavanaugh because she 'wanted attention'
Trump admits GOP could LOSE the House and says 'I'll just figure it out'
Bomb lost in the mail? Second suspicious 'MAGAbomber' package addressed to billionaire Trump critic Tom Steyer is found seven days AFTER Cesar Sayoc's arrest
'I need you to be my wife': Texas woman is stalked by an Airbnb guest who ransacked her apartment, threw away photos of her male friends and bombarded her with lewd texts begging to see her - and four calls from JAIL
Top female rower, 23, dies of rare bacterial infection just weeks after falling ill with what she thought was tonsilitis
Can you wok it out? Chinese restaurant's VERY unusual pricing system for chicken wings leaves social media perplexed
'I didn't punch anyone': Angry Alec Baldwin, 60, denies attacking driver, 49, after he's charged with ASSAULT for clash over a parking spot outside his NYC home, as nemesis Trump jokes at his expense
The slime on your showerhead is ALIVE: Study reveals the horrifying bacteria in your bathroom - and how it could be harming you
Drowned sisters found duct-taped together in Hudson River had maxed out their credit cards at NYC Hyatt and Hilton, said they would rather die than return to Saudi Arabia and were seen praying just before their bodies were found
'They're taking our brave troops away from their families': Obama blasts Trump's deployment of thousands of troops to the U.S.-Mexico border as a 'political stunt' while another caravan enters Mexico
'I was on a plane, I had nothing else to do': Trump admits to watching Obama rally and says 'nobody was worse to the press' than the former President and rips him for healthcare 'lies'
'I didn't say shoot!' Trump says he never meant for the military to open fire on the migrant caravan 'invasion' but rock-throwers will 'be arrested for a long time'
Revealed: How the Pentagon REFUSED Trump's request to send troops to the US-Mexico border
'The Democrats want caravan after caravan in the country': Trump places immigration row center stage at Indiana rally to boost Senate candidate
The secret regime that helped Kate lose her baby weight: How the Duchess of Cambridge regained that svelte silhouette with algae smoothies, mom-tum busting moves and tips from Meghan's wardrobe
'Slit the dog's throat!' 911 dispatcher's harrowing instructions to mother as her one-year-old was mauled to death by their pet pit bull
Sailor and coin smuggler accused of killing his Florida wife and sinking their catamaran during their Caribbean honeymoon will admit to manslaughter in plea bargain
Harvey Weinstein may have targeted nearly 1,000 women, says lawyer leading class action suit against the disgraced movie mogul
'Everything is so crazy': Charlize Theron opens up about playing Megyn Kelly in upcoming bio-drama and adds disgraced NBC host is a 'complicated' character
'Does Emma Stone think I should vote? What about John Krasinski?': Comedy Central mocks star-studded 'get out the vote' PSAs with video of Americans asking: 'How will I know if I should vote if celebrities don't tell me to?'
'You think it's easy to be First Lady when you're married to me?': Trump praises Melania for putting up with him at Indiana rally
Furious Game Of Thrones' stars SLAM Trump for meme mimicking HBC show promoting sanctions for Iran
Federal judge says Georgia must ease rule for voters proving citizenship as Election Day looms

Luke Zocchi is the personal trainer behind Chris Hemsworth's ripped physique
He shared with FEMAIL how average Joe can get an A-lister's body
Luke revealed the best exercise for fat loss is bear crawls, which work full body
The PT also shared the ideal healthy day on a plate, which is all about balance

By Sophie Haslett For Daily Mail Australia

Published: 00:14 EDT, 3 November 2018 | Updated: 00:14 EDT, 3 November 2018

e-mail

He's the man responsible for Chris Hemsworth's abs, to such an extent that the Thor star has dubbed him 'the world's best trainer - and a flat out legend'.

And so for anyone looking to get shredded for summer, you could do worse than take a leaf out of celebrity personal trainer Luke Zocchi's new book The A-List Diet and Fitness Plan.

Speaking to FEMAIL ahead of its Australian release date, Luke revealed the ideal daily diet to whip you into Hollywood shape and the exercise plan you should try if you want to transform your body.

Scroll down for video

Luke Zocchi (pictured) is the man responsible for Chris Hemsworth's abs, to such an extent that the Thor star has dubbed him 'the world's best trainer - and a flat out legend'

Speaking to FEMAIL ahead of its Australian release date, Luke (pictured with Chris Hemsworth) revealed the ideal daily diet to whip you into Hollywood shape

According to the 34-year-old from Melbourne, if you want to get a body like Thor, it's not necessarily about working out hard, but working out consistently (pictured: Chris Hemsworth)

According to the 34-year-old from Melbourne, if you want to get a body like Thor, it's not necessarily about working out hard but working out often:

'Be consistent with your training and you're most likely to see results,' he told Daily Mail Australia, adding that as little as 20 minutes of high intensity interval training or weights before work can make a huge difference.

'If you commit to training just three times a week for 20 minutes, you will slowly see results,' he said.

'I don't want people to jump on fad diets and spend hours in the gym. You don't have to buy expensive superfoods.

'Provided you base your diet around wholefoods and train smarter rather than harder, your body will slowly transform.'

'If you commit to training just three times a week for 20 minutes, you will slowly see results,' Luke (pictured) said

When it comes to the ideal workout for all-body fat loss, Luke (pictured) said bear crawls are your best option

In the past, Luke has looked after Chris when he has been in training for a number of roles, including 5am start times for boxing, running and weights in advance of Thor, and then when he had to slim him right down for a role in Heart of the Sea.

'The turning point for me professionally was when I started training Chris Hemsworth for Thor,' Luke said in his book.

'We used the basic principles required to build muscle and soon we were pretty much two beefcakes walking around pumping iron and getting big.'

The new book features a foolproof 12-week plan of recipes and a range of high-intensity workouts.

These workouts feature everything from bear crawls to burpees, lunges and crunches - and require little to no equipment, meaning you can do them anywhere.

'The best exercise for all-body fat loss are bear crawls,' Luke said.

'They're low impact but work the entire body. Exercising first thing in the morning is also a great way of encouraging your body to burn fat more efficiently.'

When it comes to what you should eat to tone up, Luke said that while everyone is different, organic clean wholefoods are a must (pictured: Chris Hemsworth)

'Exercising first thing in the morning is also a great way of encouraging your body to burn fat more efficiently,' Luke said (pictured with Chris)

Luke shared the ideal healthy day on a plate, which includes vegetable omelettes, roasted vegetable salads and grilled fish with rice and salad

When it comes to what you should eat to tone up, Luke said that while everyone is different, organic clean wholefoods are a must:

'Depending on what we are trying to achieve with a client, it could be three meals a day or even up to six or seven small meals,' he said.

The ideal healthy day on a plate

BREAKFAST: Vegetable omelette.

LUNCH: Roasted vegetable salad.

DINNER: Grilled fish with rice and salad.

AFTER DINNER: Few squares of dark chocolate.

'The ideal healthy day on a plate would feature a breakfast vegetable omelette, a lunch of roasted veggie salad and a dinner of grilled fish with rice and salad,' he said.

'A small amount of dark chocolate to finish is fine, provided you make well-informed choices and create balance and enjoyment with what you eat daily.'

The book contains recipes for delicious foods such as 'steak fa-pitas', black bean bowls and white fish with herby lentil salad.

Helpfully, meals are divided into sections, called 'core meals' and 'post workout meals'.

Post workout meals are designed for after you've used your body, and so are higher in carbohydrates, whereas core meals are for rest days or other meals throughout the day.

'My recommended way of eating is NOT a diet,' he said. 'It is NOT a set of restrictions designed to limit your food consumption. It is NOT a set of rules that you must blindly follow.

'Instead, it is about empowering you to make choices: smart, well-informed choices.'

In reality, this means whole and unprocessed foods, fresh fruit and vegetables, wholegrains and plenty of protein.

Things like alcohol, sugar and fried food should be limited, and Luke said if you do plan on drinking, make sure that you eat first in order to line your stomach and place less pressure on your digestive system.

Things like alcohol, sugar and fried food should be limited, and Luke said if you do plan on drinking, make sure that you eat first (pictured: Luke Zocchi)

Sizzling steak fa-pitas

Luke shared a recipe for steak fa-pitas (pictured)

INGREDIENTS

1 teaspoon ground cumin

1 teaspoon chipotle chilli powder

1 teaspoon sea salt zest and juice of 1 lime, plus extra 1 tablespoon lime juice

1 tablespoon Worcestershire sauce

3 large garlic cloves, crushed or finely chopped

225 g skirt steak

2 tablespoons olive oil, plus extra if needed

1 large red or brown onion, halved and sliced

2 red capsicums, deseeded and cut into 5 mm thick slices

1 green capsicum, deseeded and cut into 5 mm thick slices

1 jalapeño chilli, finely chopped

2 large pita breads

3 tablespoons roughly chopped coriander leaves

1 baby cos lettuce, cut crossways into 2.5 cm wide pieces

Crumbled feta, to serve

Luke recommends between three and six or seven meals, depending on the client

METHOD

1. In a small bowl, whisk together the cumin, chipotle, salt, lime zest and juice, Worcestershire sauce and garlic to make a sauce.

2. Heat a large frying pan over medium–high heat. Pat the meat dry with paper towel. Add the olive oil to the hot pan, then add the steak. Pour over the sauce and cook the steak for 3–4 minutes on each side for medium–rare. Be sure to not let the sauce burn. Remove the steak to a chopping board, cover with foil and set aside to rest for 10 minutes. Cut across the grain into 1.5 cm wide strips.

3. In the same pan, add the onion to the remaining sauce and cook, stirring, for 4–5 minutes, or until softened. Stir in the capsicums and jalapeño. Cook, stirring, for 3 minutes, or until the capsicum begins to soften. Add more oil if needed.

4. Wrap the pita breads in foil and warm in a low oven, or leave them unwrapped and use a microwave.

5. Lay a pita bread on each plate and divide the steak between them, tipping any juices from the chopping board over the meat. Top with the coriander leaves and cos lettuce and scatter with the crumbled feta. Drizzle the extra lime juice over and serve

'A major part of successfully changing your lifestyle is overcoming old habits,' Luke saud (pictured: Chris Hemsworth and Elsa Pataky)

'A major part of successfully changing your lifestyle is overcoming old habits,' Luke wrote in his book.

'Breaking unhealthy eating habits is not an easy thing to do - it will test you mentally and physically...

'It takes 21 days to create a new habit, so after a few weeks you will notice that you stop craving the unhealthy sugars you were eating and are finding a new way of eating normal.'

The A-List Diet and Fitness Plan by Luke Zocchi is published by Plum, RRP $34.99, Photography by Chris Middleton.