Jonny Harris, a dedicated actor known for his commitment to roles, faced a unique challenge when cast as Magwitch in the FX and BBC adaptation of "Great Expectations." He needed to transform his body in a short amount of time to embody the character's complex physicality: a convict, a fugitive, sometimes malnourished, yet possessing immense strength. This article explores how Harris achieved this transformation, his approach to fitness and diet, and his broader reflections on health and well-being, while also acknowledging his more recent health battles.
The Challenge: From Weight Gain to Magwitch
Harris had gained weight for a previous role, leaving him with only eight weeks to prepare for Magwitch. His vision for the character demanded a lean, wiry physique, reflecting both hardship and power. This meant losing over 10 kilograms (22 pounds) of body fat while simultaneously building muscle.
The Solution: Ultimate Performance and a Boxing Foundation
Knowing the difficulty of the task, Harris turned to Gary Murphy at Ultimate Performance in London, with whom he had a successful working relationship. He knew that with dedication and Gary's expertise, he could achieve his goals.
His background as a National Boxing Champion at 16 provided a foundation of discipline and physical awareness. However, his boxing training had focused on speed and endurance, not the weight training needed for his current goal. His experience preparing for the movie "Jawbone," where he played a boxer, introduced him to weight training. Now, he needed to combine fat loss with muscle gain.
Targeted Training
Harris's training program was designed to address the specific areas where fat loss is most visible. As his trainer explained, the body tends to lose fat first from the upper body, particularly the shoulders, upper chest, and collarbone area. To counter this, he focused on his "top shelf"-upper chest and deltoids-with heavy pressing movements followed by isolation exercises as fatigue set in.
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He worked out daily, with three one-hour weight training sessions per week and cardio, primarily on the treadmill, on the other four days. Each cardio session burned between 300 and 500 Kcal, with those days also dedicated to stretching and recovery.
Once filming started, Harris and Murphy adapted the weight training sessions to accommodate the demanding and often unpredictable filming schedule, which included long hours and night shoots. The key, according to Harris, was having the will and a good trainer to make it work.
The Importance of Technique
A key takeaway from Harris's experience with weight training was the importance of technique. He emphasized that having a personal trainer to perfect and adjust technique, explaining the body's responses and potential errors, made the training feel serious and effective. This focus on technique eliminated wasted time and energy, making the training process more enjoyable and productive.
Dietary Changes and Mindful Eating
Alongside training, Harris revamped his diet to support fat loss. This was challenging, as he admitted to having a sweet tooth. He used an app to track his food intake, monitoring calories, protein, fats, and carbohydrates. This helped him identify balanced and nutritious meals and develop a greater awareness of his eating habits.
He discovered meals he enjoyed that fit within his calorie allowance. Examples included smashed avocado on sourdough toast with poached eggs and grilled bacon for breakfast, and smoked salmon on wholemeal toast with lime juice and chili flakes as an evening snack. Harris emphasized that he didn't feel deprived, but rather became more mindful of his food choices, appreciating good food even more.
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Impressive Results
Through the UP program, Harris achieved remarkable results. He lost 12.3 kg (27 pounds), reducing his body fat from 26.9 percent to 11.9 percent. His lean body mass increased, and he lost 18 cm (7.08 inches) from his waist. He also reported a significant improvement in his energy levels. He likened carrying excess weight to wearing a backpack filled with sugar, emphasizing the energy boost that comes with weight loss and muscle gain.
A Holistic Approach: Balance, Consistency, and Gratitude
Reflecting on his transformation, Harris emphasized the importance of balance and consistency in the future. He highlighted the role of meditation in his life, which he has practiced for over 15 years, valuing its impact on his emotional and spiritual well-being. He realized he had not cultivated the same consistent, respectful relationship with his physical health, often engaging in intense, target-focused exercise bursts that were unsustainable.
His experience with Ultimate Performance helped him develop a new attitude towards training, one that he aims to maintain alongside his emotional and spiritual practices. He now prioritizes balance, consistency, and gratitude in all aspects of his life.
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