6 Weeks With Ben Affleck - Workout Secrets

Excerpted from
The Action Hero Body; The Complete Workout Secrets from Hollywood's Top Trainer
By Jørgen de Mey

On a beautiful Hawaiian morning in the little village of Kailua, on the island of Oahu, I stood on a beach preparing myself physically and mentally for the first day with my new client: A-list Action Hero superstar Ben Affleck. The producer and director of the movie Pearl Harbor had hired me to help Ben get in optimal shape before they started filming in 6 weeks.

When Ben joined me on the beach, he was still recovering from jet lag. I decided then and there that we should take it easy the first time out, so we began jogging slowly. This was fine with me, because I would have recommended a moderate pace in any case. As with every new workout regimen, it's important to start out slowly. Even if you think the workout is insignificant, your body might react differently, especially the next day. So always start with moderate exercise, then see how you feel right after the workout, a few hours later, and the next day. If you're feeling great, go ahead and increase the intensity the next time you work out.

About 10 minutes into the jog, I decided we should speed it up a little. After about 20 minutes, we were running at a good pace, and I sensed that Ben was pleased to find himself in better condition than he'd anticipated.

The first step toward your Action Hero goal is the same no matter who you are: Stop thinking about it and actually start doing it. Ben needed to get in shape so he'd look his best on screen (which he did, by the way). And he had to do it in record time-about 6 weeks. Once a person begins adhering to a plan of diet and exercise, he'll be working toward his ultimate goal of a lean, muscular, and healthy physique.

That morning, after my first run with Ben, I checked on the breakfast table where all the foods I'd requested the night before had been set out. The producer had arranged for Ben to have his own chef, and although that made things easier for him during the film shoot, his diet would be the same one I recommend in this book-whole foods in well-balanced combinations and all easy to prepare. Every night the chef and I discussed the menu for the next day. She prepared tasty meals with fresh ingredients but stayed within the program's guidelines.

After breakfast we went over the program's specifics, including how I planned to intensify the aerobic activity and weight-lifting sessions. It was important that Ben become stronger and healthier each day because of the progressively intensifying daily routine and the program's tight deadline.

After some downtime following breakfast, we drove to a gym in the little village of Kailua. From the parking lot outside, you could tell that the gym was upstairs, because it was the only place with the windows open. All the other businesses had their windows shut tight and the air-conditioning running full blast. We walked up the wooden staircase and were surprised by the pictures on the wall. Loads of celebrities had worked out at this little gym.

uAloha," called the muscular man behind the counter. He had a big smile on his face, probably because he knew another celebrity photo would soon be added to the collection on his wall. The gym itself was clean and well-ventilated. I was surprised to find such fine equipment in a small town like Kailua. Apparently the gym didn't have a lot of members, which was good for us. The place stayed empty from the time that we arrived, and we could exercise without distractions or delays.

I outlined the workout plan for Ben, beginning with a 5-minute warmup on the bike. It's important to start with the bike or some other cardiovascular machine to "wake up" the body and stimulate bloodflow. This in turn ensures that your muscles and joints will receive the nutrients they need during the workout. We'd follow that with an upper-body circuit training. That way we could figure out where Ben was in terms of muscle strength, stamina, and overall endurance. We'd polish up his form where needed and finish off with a short, intense abdominal routine.

An hour later, we were back downstairs in the parking lot, still sweaty and pumped. It's no big deal in Hawaii to walk out like that, because the heat and moisture won't allow your body to cool off too quickly. Rather than working out in a cold, air-conditioned environment, it's better to train in a cool to warm, well-ventilated one. Your muscles respond better when they're warm and supplied with lots of oxygen, which you won't get in a cold room sealed like a refrigerator.

The sun hovered overhead. The view, with the lagoon on one side of us and the white-sand beach and sea on the other, was breathtaking. As we drove home, I pointed out a restaurant at the end of a wooden bridge and suggested we could have steak and fresh ahi there on the special-meal weekends. These meals help break up the rigid weekly routine, and although they might have more calories than what you'd eat during the week, they're nutritious and at the same time enjoyable.

Besides, healthy alternatives are always better than, say, fast-food restaurants. Even though fast foods aren't really that tasty, you start craving them when you have a good appetite all the time. And because you're not allowed to eat them on this particular program, you want them even more. Instead, go for the restaurant that serves good, wholesome food. Even a gourmet pizza is better than the one delivered to your front doorstep.

When we got back to the compound, I went to my room, sat down at my desk, and wrote down all the newly gathered information about Ben's workout: exercises, sets, reps, resting time, pulse response, and the workout's total direct impact.

As you follow the program outlined in this book, you might find it helpful to do the same for yourself. You'll learn about your strengths as well as areas that need improvement. You'll also be able to chart the progress you make, which will help keep you motivated.

I made a note to myself to check the indirect impact from Ben's first workout, which could have included soreness, muscle fatigue, perhaps even body exhaustion. However, I thought this last unlikely, given Ben's excellent basic condition.

After noting everything down, I went to the kitchen to check with the chef and see that the meal had been prepared according to the program. The lunch was perfect: barbecued fish with lemon and herbs, lightly sautéed local vegetables, and a scoop of seasoned brown rice.

After lunch, I suggested to Ben that it would be prudent to take an hour-long nap. Rest helps the body regain strength for the afternoon session. Because lunch was so light, Ben would still continue burning calories fairly quickly after his workout; resting wouldn't affect his digestion or lower his metabolism. Usually it's unwise to fall asleep on a full stomach, because your body's metabolism slows down when it's at rest or asleep, and food tends to be processed and stored as fat at these times. You want to digest the food and get those nutrients to your muscles, where they'll do the most good. Naps, when you have the time to indulge in them, are best taken at midday rather than after dinner.

While Ben rested, I walked outside for a little rest and relaxation myself. The yard overlooked the ocean, and I suddenly felt like fishing. It was a good time to kick back a little. Even when you're motivated and carefully following the Action Hero plan, as I have for years, you need to take time off from it periodically to redirect your thoughts toward relaxation and enjoying life. Fishing was something I didn't usually do in L.A., and I knew the interlude would refresh my mind so that I could maintain the daily commitment of workouts and dietary guidelines required by the plan. One of my principles is to teach by example and follow the Action Hero program exactly as I expect my clients to do - even when it comes to taking some time off.

I'd bought a fishing pole in town when I'd first arrived, just in case. I didn't have any bait, but I was sure one of the friendly locals would lend me some of his.

The locals were excellent fishermen. They gave me instructions on how to bait the hook, prepare for the big throw, and finally pull the line tight so you could feel the slightest movement on the hook. A half-hour went by, but I was patient.