Gung Hei Fat Choy! The Western Calendar takes dominance in the United States for most goal setting and resolutions, but I have always been very fascinated by Far Eastern Culture and the notion that recorded history is far older than some 2000 years. 2013 was the year of the Snake in the Chinese Zodiac and 2014 will be the year of the Horse. I am not one who puts much stock in astrology (people born in the same month or year have all the same characteristics in spite of genetics and upbringing) because it’s totally arbitrary. However, I do think symbols have power. Though the snake doesn’t quite have the same connotations in Chinese mythology as it does in the West, I have always associated the snake (aside from cunning and duplicity) with rebirth. The snake to me is a symbol of reinvention, shedding it’s old skin to renew itself periodically in a younger, perhaps better form.
Last year I too wanted to shed a lot of things and took on a bunch of new roles. I had taken a hiatus from martial arts the year before and by the end of 2013 enrolled in a new school and took up a different style. I began a new relationship and opened myself to a whole bunch of new things through it including rock climbing, vacationing, food, and entertainment that I would not have done by myself. My body physically went through a lot of fluctuations. For example I was at my heaviest gaining 10-15 pounds in order to play Richard the Lion Heart in a production of the Lion in Winter and then I subsequently dropped 25-30 pounds to reach my lightest weight in my adult life by the end of the year through intensive Cardio Interval training.
2014 is the year of the Green Wood Horse. Horse’s are powerful animals, strong and wild. They have powerful bodies and foundations. I think of horses as have strong backs, being very athletic and muscular, while also being swift and agile. Horses, in the Chinese Zodiac are dedicated to self-improvement: a desire with which I strongly identify. I have a consistent desire and applied work ethic to make myself better- smarter, stronger, faster, and more successful.
I kicked off my 2013 Blog by asking a the question, “If I were starting out as an actor in Los Angeles, what would I need?” I don’t consider myself a beginner anymore, however, I am by no means an expert or as accomplished as I would like either. I think it’s always of value to continue building while reinspecting and reinforcing the foundation. Reexamination allows one to build even higher and more strongly. Horses have a powerful foundation of strength when they run, so I too need a powerful foundation if I am going to make greater and swifter strides. The first thing I listed was the mental attitude necessary to succeed. Last week I spent some effort laying out some thoughts and philosophies that would govern my mental foundation. This week I’d like to tackle the second item on the list: the Body.
The Machinist versus Batman
The body is one of my favorite topics because it encompasses health, fitness and nutrition. Actors are physical beings and use their bodies to transform into characters from superheroes, to chain-smoking murders, to ex-presidents. An actor needs to have health and physical fitness and a modicum of control over his shape in order to use it most effectively.
With that in mind I’ve laid out an agenda for myself to attempt to get into the kind of shape that I’d like for the year of the Horse. Just like the Horse, I’d like to be big, strong, but lean, and agile. The trick here is that I have fallen victim to what I call the “He-Man Syndrome”. Superheroes and their physiques are all the rage these days. People are hitting their local Crossfit gyms in an attempt to emulate Superman, Captain America, or Thor. People admire the impossibly buffed out physiques of body builders and models on the covers of health and fitness magazines, and compare themselves to an impossible standard of beauty and health; A standard that is airbrushed, fake tanned, and probably surviving on a glass of water and a steroid injection. Comparisons to an impossible physical ideal is something that our society usually associates with or derides women for. But I admit I have certainly fallen victim to similar impossible comparisons and worked my butt off using home fitness programs to try to achieve a desired look (which I’ve written about at length). The image on magazine covers, I logically know, are not real; or at least not always the best representations of a sustainable healthy lifestyle (once you actually learn what is involved in maintaining the physique of a model or body builder cutting weight in order to have their abs actually show).
Tom HIddleston actually also auditioned to play THOR! Click on the pic for details
The problem with me looking like a fitness model is that I am an ectomorph who doesn’t pack on muscle so easily, with skinny bean pole legs, and the propensity toward love handles when I DO try to gain some bulk (My body seems to hate being below 10%-12% body fat without extreme starvation). Besides, I’m never going to be over six feet tall and my coveted blonde hair turned ash-brown by the time I was 14. Sure I can play lead roles in projects, but usually if I do I am cast as a bit of an off-color lead (I don’t have your typical soap opera looks). In a superhero movie I’d be far more suited to play Loki than to play Thor (if only I were British!). I think I’d probably be just as cast-able (maybe even moreso) if I remained a skinny, out of shape nerd, rather than a muscle-bound Jersey-Shore guy, because I am definitely more of the former than the latter.
However, like many guys I hate being small and skinny. I was picked on as a kid and I just don’t like walking around in the world feeling like I’d blow away with the wind. I grew up reading comic books and wanting to look like the heroes therein. Small short guys like to feel big and powerful. They call it the Napoleon complex. Well, as a skinny guy, I definitely grew the He-Man Syndrome. It didn’t help that several weeks ago I had a casting person tell me I would not be called in to even audition basically because I wasn’t buff enough for the part (wish he had seen me when I was 25 pounds heavier playing Richard the Lionheart!). Additionally, the activities and sports that I have been participating in, rock climbing and kung fu, actually favor a light frame with a high strength to weight ratio. So the year of the Horse will be about building a strong foundation, gaining size and strength, while not being bulky so I can remain strong and agile. I want to look good but need to be functionally fit in order to use my body for things. It will be about balancing my desires with reality and an expectation to be the healthiest and best me there is versus comparisons to models.
Again I’m turning to the Gym Jones philosophy to accomplish my physical goals. Heck, it was written specifically FOR physical training.
1. The mind is primary
2. Outcome based training- train for an objective
3. Functional training with a high degree of transferability
4. Movements not muscles- do not isolate muscles
5. Power to weight ratio- must be able to carry the engine
6. Train all energy systems
7. Training is preparation for the real thing
8. The mind is primary in terms of confidence and chemicals
9. Nutrition is the foundation
10. Recovery is more than 50% of the game.
1. The mind is primary- Every morning before I work out I need to put into my head through a breath, meditation, or incantation, that I am going to workout as hard as I possibly can to achieve results. I also need to have a realistic image of what I can achieve on my own through healthy sustainable nutrition choices and consistent exercise without worrying about the extremes of what I see on the screen or covers of magazines. In acting I liken this to the process of letting go after you’ve worked hard on an audition. As Tony Horton puts it “do your Best and Forget the Rest.”
2. Outcome based training- I have some specific objectives this year both aesthetic and substantive. Aiming for benchmarks helps improve the outcome. They are as follows
- Recover from Golfer’s Elbow injury
- Gain about 5-10 pounds of muscle while maintaining a 10-12% body fat percentage.
- Perform Martial arts at a high level (gain rank).
- Continue to Rock Climb- I’m a newbie but I’d like to at least get comfortable and improve my grade.
- Learn to surf. I’d love to try this!
- Bike to work once a month.
- Compete in a mud-run.
3. Functional training with a High degree of transferability- In order to achieve my goals here is how I plan to work out.
Phase 1- Insanity Program 9 weeks (Now starting on week 6) in order to:
- Cultivate a high fitness base while healing my golfer’s elbow. Stay away from the weight lifting exercises that exacerbate the elbow. Ice the elbow everyday. (May need an extra long recover 2-3 weeks after this phase if the elbow still hurts)
- Cut my body fat percentage as low as possible so that I can build muscle from a place where I am not building too much fat. (Run a caloric deficit)
- Begin stabilization exercises on shoulder and forearms in order to reduce chance elbow re-injury/pain and be able to complete more complex weight bearing movements and upper body building- 2-3 days a week.
- Flexibility and agility maintenance by doing Eagle Claw Kung fu, Foam rolling and Tai Cheng.
- Recovery week. Emphasize light cardio and flexibility- Core Cardio Balance, Kenpo X+, Tai Cheng, X2 recovery/Mobility.
Phase 2- Block 1 P90X2 – 4 weeks – Nothing says functional fitness like P90X2. And Block 1 of that program strengthens the stabilizers and one’s connection to the ground. IE- The Foundation. Here I want to:
- Build foundation of functional fitness and balance.
- Complete more complex movements with healed elbow and continue to work stabilization, balance, and core strength
- Keep body fat percentage low – Same Caloric intake as Phase 1.
- Flexibility and agility with Eagle claw and Tai Cheng 5 days a week.
- Recovery week emphasizing Core Strength and Flexibility- P90X2 recovery & mobility, Tai Cheng, Core synergistics
Phase 3 – Block 2 P90X2 – This block has an emphasis on strength training. And I will cut out some of the cardio components to emphasis hypertrophy and strength- 8 weeks in order to:
- Increase strength and muscle mass through functional strength training. Progressive overload.
- Increase caloric intake while sticking to healthy lean proteins and complex carbs.
- Flexibility Maintained through Eagle Claw and Tai Cheng
- Recovery focusing on Core Strength and Flexibility- Yoga X, Yoga X2, Yoga FA, Core Synergistics, Tai Cheng, X2 Recovery & Mobility, X Stretch
Phase 4- Body Beast- 90 days(12-13 Weeks). Sometimes working muscles in isolation IS the way to go. And in order to put order on mass I will use this program to:
- Gain Muscle mass through isolation and progressive overload.
- Cardio, Agility, Flexibility maintained through Eagle Claw and Tai Cheng
- Caloric Calculations as per Body Beast
- Block 3 Begin cutting phase- Start Largely Paleo diet.
- Recovery Flexibility and Cardio- Yoga X 2, Pure Cardio, Kenpo X+
Phase 5- P90X2/Insanity Asylum Hybrid (12-14weeks) after all that weight lifting, I ‘m probably going to want to cut some weight and put that strength to use through something a little more Athletic and functional again:
- Cut Fat, Bring Flexibility, Speed, Endurance, Proprioception, explosivity up to speed
- Increased Cardio with Asylum Vol. 1.
- Cut Calories to maintain body fat at 12%
- Phase 3 of X2- Post Activation Potentiation training for athletic explosion/power.
- Flexibility/Agility/Recovery with Eagle Claw, Tai Cheng, X stretch, X2 Recovery/Mobility, Asylum Relief, Asylum Stretch.
Phase 6- Asylum Volume 2- 30 days (4 Weeks)- I have not done this program outright due to my injury, but the few discs I’ve looked at look TOUGH! It will be great to inject something totally new into the workout regimen!
- All out athletic performance training.
- Cut Calories to reach 10% body fat.
- Extra Agility with Eagle Claw/Tai Cheng
- Recovery light cardio/Stretching – Asylum Relief, Asylum2 Stretch, Tai Cheng
After all that I should be ready to tackle my physical goals for sure and hopefully feeling strong and confident about my health and fitness. Indeed I will probably be doing most of my athletic endeavors like Kung Fu and climbing DURING the training. Finally there are a few things that should be accounted for.
Consistency and Recovery is 50% of the game so I plan on these goals in that regard:
- Primary work out time is 8AM.
- Get 7-8 hours of sleep every night.
- Take Sunday off.
- Eat 5-6 small meals throughout the day hitting my caloric targets
If I accomplish this I hope to have a happy, healthy, and fun year of the Horse! And I hope that these efforts in turn will translate into gains in the domain of Career which I hope to tackle in my blog next week! Until then, Happy Chinese New Year!