Is it a bird? Is it a plane? Is it Superman? No, it’s Henry Cavill: the Man of Steel. We’ve marvelled at a number of movie physique sensations over recent years, but what many might not actually know is that the very best of them are the work of the same fitness professional.
From the famously chiselled cast of 300 to the man of steel himself, he has sculpted some of the most famous bodies of our time. He is a celebrity trainer with a difference, because he doesn’t just follow the trends, he sets them. His name is Mark Twight.
Henry Cavill wasn’t known for his physique before summer 2013, but he certainly will be from now on. In preparation for the new Superman movie, Cavill was subjected to a torturous training programme, involving five weekly sessions lasting two hours each, and a nutritional regimen that spanned every other one of the 158 hours that made up his week.
Train with Twight, and you can be sure the one thing you’ll have on your hands is a fight. Total commitment is the name of his game. It’s that special type of focus that treads the murky no man’s land between dedication and downright obsession.
An investment of 24 hours a day, seven days a week is considered minimal, but if you want super results, then nothing short of training like Superman himself will suffice. Sounds like a tall order indeed, but could you manage a workout every weekday evening and an eating plan you won’t stray from?
If you think that sounds even remotely doable, then you’ve got a shot at superhuman proportions too. So toss away your kryptonite, or anything else in your life that brings you down, clench your fists and reach for the heavens. Today, we investigate Twight’s methods and find out how to forge a body of steel. Let’s start with some of the overall philosophies that tie his system together.
So toss away your kryptonite, or anything else in your life that brings you down, clench your fists and reach for the heavens
Twight’s take on nutrition is quite simple: stay as close to natural, organic foods as you can at all times. This naturally excludes highly processed and packaged foods, sweets and junk food. Once you’ve switched all your foods to healthier alternatives, lower your overall calorie intake.
The cast of 300 were on a notoriously low-calorie diet that sent shockwaves of controversy across the fitness media. We need not argue the merits of such a diet here, but for the rest of us the message is clear: don’t overeat.
As for the nature of training, it’s all about getting functional. If you’ve ever heard of the ‘300 workout’, then you’ll already be familiar with his style. The focus is on movements, not muscles. Push, pull, drag, jump and lift your way to elite athleticism, and your appearance will reflect your newfound physical abilities.
Twight also proclaims: “Train all energy systems,” which basically means just jogging or walking won’t cut it. Vary the speed from all-out high through medium to low when you need some recovery, and your results will come faster too.
A workout could be anything from a 60-mile bike ride to a gym lock-in performing 10 sets of 10 squats with less than two minutes’ rest between each set. Other notable basic methods and exercises that stand out in his arsenal include deadlifts, interval training on a stationary bike, kettlebell swings and burpees. Twight also seems to be a fan, not surprisingly, of indoor rowing and racing over the standard Olympic distances.
As for the structure of each individual workout, patterns are difficult to spot. A quick look at his programmes reveals that Twight just loves to mix things up. Vary everything, shock the body, force it to adapt continually and never settle into a comfort zone.
This is all well and good if you have super-trainer himself swooping in to the rescue, but what about the rest of us with real worldly commitments and bodies that feel nothing like steel? Never fear, because today I present the next best thing: a Twight-inspired, weekly routine you don’t need to wear a cape for. Let’s take it from the top.
On Monday hit the gym and pick four exercises to be performed as a circuit. Perform the exercises in series, 25 repetitions each with just 10 deep breaths between, and repeat the whole sequence three times.
Some of Twight’s favourite exercises include squats, burpees, kettlebell swings and windshield wipers (search for these on You Tube for instructions or ask your trainer to show you). This is a truly awesome circuit in itself if you dare give it a try.
On Tuesday pick a cardiovascular machine: treadmill, rower and stepper are all good options. After an easy five-minute warm-up, sprint all out for 45 seconds, then rest and recover for a minute-and-a-half. If you’re on the treadmill, walk during the recovery periods. If you’re on the rower or stepper, stop and catch your breath. Repeat three to four times or even more if you can handle it once your fitness increases, which it will, exponentially.
Rest on Thursday, and for your final weekly venture to the gym on Friday, it’s race day. Choose anything from a 2,000m, 5,000m or 10,000m row, a 1.5K or 5K run, or a 10K cycle. Whatever event you pick, log your time and next time you have a crack at it, try to break your own record.
matthew.muscat.inglott@mcast.edu.mt