Feeling stuffed? HollywoodLife.com will help you drop those excess holiday pounds…and keep them off!
We had the best of intentions last week going into Thanksgiving: proper portion sizes, crust-less pie, slow bites. Then, we sat down at the table and BAM! The mashed potatoes smelled so good, the pie looked so succulent and the stuffing…well, don’t even get us started on that evil vice! Needless to say, we ate until we felt like we were going to pop, and now we’re dying to drop the extra five pounds we packed on before we get hit by another big holiday meal!
Luckily for us (and you!), we chatted with some of the most in-demand celeb trainers of Hollywood to find out how the stars get, and keep, their hot bods during tricky food times like the holidays. At first, we focused on little tips and tricks, but then reality hit us: It takes a helluva lot more that “tricks” to get a celeb bod!
We have to sweat! We have to pound the pavement! And we have to actually break out our running shoes! So you want the body of a star? The key is cardio! (Look at it this way…at least we finally get to break out that cute little track suit!)
TOTAL BODY CIRCUIT TRAINING WORKOUT
Celebrity trainer and fitness consultant David Buer is a partner of SX Fitness, which has worked with celebs like Tyra Banks, Leonardo DiCaprio, Fantasia and NFL cheerleaders. He suggests the following circuit training exercise:
-Doorway pull up bar
-Bench or stable chair
-Perform each exercise in sequence with limited or preferably no rest.
-Complete the circuit a total of two times.
-Maximum effort is required for every repetition of each exercise to achieve optimum results.
-Click on the exercise to view description:
-Aerobic activity: Jumping rope. Two minutes.
-Push-ups. Maximum repetitions.
-Pull-ups. Maximum repetitions. (Perform inverted row if no pull-up bar is available.)
-Burpees. 30 seconds.
-Walking lunges. 20 reps each leg.
-Stability ball hamstring curls. 15-30 reps.
-Aerobic activity: Mountain climbers. 30 seconds.
-Alternating leg step-ups into bicep curl into shoulder press. 20 reps.
-Bench or chair dips. 15-20 reps.
-Aerobic activity: Jumping jacks. 60 seconds.
-V-ups. 15-20 reps.
-Plank. 60 seconds.
-Repeat with limited or no rest.
Do this two to three times per week. On days off, try to get outside! Hike, run, swim or ride your bike!
Josh Love is the head personal trainer at Viceroy Santa Monica in Californa and has trained celebs like Jodie Sweetin and Hilary Swank. He suggests interval training because it keeps your workout more interesting and less tedious.
-Or Great Outdoors
-The best way to cut fat is to increase and decrease your heart rate continuously through your cardiac zone.
-Give yourself a minute of going really hard on the elliptical or treadmill (6-9 miles an hour, depending on your fitness level).
-Ease up for a minute (3.5-6 miles an hour, depending on your fitness level).
-Alternate between the two intensities for at least 25 minutes, three days a week.
-You’ll notice a drastic difference over the static workouts.
BACK TO THE BASICS CARDIO
You’ve probably seen trainer Harley Pasternak during one of his many appearances on The Today Show. He has more celebrity clients than almost any other trainer out there! His extensive list includes Alicia Keys, John Mayer, Seth Rogen, MIA, Jennifer Hudson, Halle Berry, Milla Jovovich, Natalie Portman, Amanda Seyfried, to name a few…Currently Pasternak is in Canada with Lady Gaga to train her during the Canadian leg of her tour.
Watch out for Pasternak’s new DVD series, his several books such as 5-Factor Diet, 5-Factor Fitness and his new book in January called 5-Factor World Diet.
-Or swim suit
-Or a pool
-Or Great Outdoors!
-In order to lose weight and burn the most calories, you have to do exercises that use the most amount of muscles.
-The exercises that work the best are the simple ones in which you are bearing your own weight.
-This means: running or swimming.
-Start at a level that feels most comfortable at your level of fitness.
-Do one of these activities for at least 30 minutes, at least three times a week.
-As they become easier, increase intensity and the amount of time.
Harley’s Top Exercise Tip:
-Whatever you do, ask yourself if it’s something you can do every week for the rest of your life! Most people who want to lose weight start off with exercises that are too extreme and not sustainable.
Harley’s Tips for Holiday Eating:
-Eat proactively…and never show up to a holiday meal hungry!
-Also, go for a family walk after each meal.
-Stick to turkey breast, root veggies and veggie soups.
THE MOST UNDERRATED WORKOUT
Holly Perkins, a New Balance Fitness Ambassador, has trained the likes of Adrian Grenier and Conan O’Brien. She told us people underrate the importance of one specific exercise: stretching.
Perkins is also the creator of Celebrity Shred, a workout designed for celebrities that need to lose weight and shape up quickly. Don’t have time (or extra cash) to get to the gym? You can download her workout videos from the Web!
-No equipment needed, just comfy clothes!
-Many people assume stretching is a passive activity that is a waste of time! Perkins’ clients tell her all the time they don’t like to waste time stretching and they would prefer to be doing something more directly related to fat loss. The secret is that stretching is a form of contraction within the muscles.
-Depending on your current fitness level, stretching can increase the tonality of your muscles. It is a mild form of strength training that can assist in calorie expenditure and weight loss. In some cases, it is quite dramatic how toned and lengthened muscles can look simply from adding a 20-minute stretch program several times per week.
-An increase in tonality equals more metabolically active muscles. this means more calories burned even when you are at rest! This additional calorie burning will certainly contribute to your overall weight loss goals.
HELP! I DON’T HAVE TIME
We understand! We don’t have time to do a full cardio workout every single day. (After all, it’s not just the workout time…we have to shower and change and blow dry our hair!) The trainers told us the most important thing is to stay moving…anytime, anywhere.
Fred DeVito and Elisabeth Halfpapp are a hubby and wife team who co-created Exhale’s Core Fusion workouts and have worked with celebs like Mariska Hargitay and Kyra Sedgwick. Exhale has four Core Fusion DVDs that are available in stores and online, including the latest one, Core Fusion: Abs & Arms.
We loves these DVDs because they are broken into five to 10 minute portions. Depending on how much time you have, you can do your full hour workout, or you can squeeze in a few minutes before hopping in the shower!
-Put your arms over your head.
-Do a controlled squat with your legs spread apart.
-Jump into a plank. (Body is balancing on toes and forearms in a straight line).
-Jump back into a squat.
-Do five sets of five.
ARMS, THIGHS AND ABS, OH MY!
Can’t squeeze in cardio more than three times a week? Try some of these super intense sculpting moves from Core Fusion!
The Reverse Push-Up
-Sit on the floor with your knees bent, heels on the floor with your feet flexed. Keep your hands on the floor slightly behind you with thumbs pointing towards the hips.
-Lift your seat off the floor and tilt your pelvis up to the ceiling. Shift back on your heels slightly so your body weight is back over the arms.
-Bend only your elbows to lower the body, straighten your arms to a lift.
-To get the most benefit from the movement it’s important to keep your hips stationary, with pelvis tilted up to the ceiling, as this will ensure lower back safety and continuous engagement of the seat and abdominal muscles.
-The great thing is even though you’re focusing on your arms, you’re working your abs and butt in the bargain!
-Do two sets of 20 reps.
The Inverted Chair (Sidenote: We tried this bad boy in our offices and whoa! It’s a great way to get your blood flowing…talk about intense!)
-Hold on to a wall or chair your hip height.
-Sit down as though you are sitting in an invisible chair. Get your hips down to knee height.
-Pull your thighs and knees together; keep them parallel.
-Look straight ahead and practice good alignment.
-Raise your heels as high as you can.
-Do this for three 10-second intervals throughout the day.
-Your thighs are the biggest muscle in your body, by working them, you’ll increase muscle and heighten your metabolic rate, which means you’ll burn more calories.
-Sit at the front edge of your mat/towel.
-Put your hands on your thighs.
-Keep your shoulders down and your chin parallel to the floor.
-Roll down one vertebrae at a time until you touch the back of your waist and lower back to the floor.
-Make sure shoulder blades are curved off the floor.
-You’re holding the up-part of the crunch or sit-up and contracting everything from the chest to the hip.
-Tuck your hips under to engage the butt muscles.
-Take your arms off your legs.
-Hold for 30 seconds. Repeat five times.
-Feeling sassy? Put your hands and arms in the air above your ears while holding the pose.
Elisabeth and Fred’s Top Suggestion for the Holidays:
-Keep it consistent! If you can do so through the holidays, you’ll maintain and keep up your strength.
BECAUSE WE LOVE YOU…
And we want you to succeed, here are some extra tips we heard from more celeb trainers!
Cindy Whitmarsh, ExerciseTV trainer and trainer to many pro athletes:
-”Liquid calories count! Water is king.” Drinking water will relieve holiday bloat! She suggests 90-128 ounces a day.
-Watch your sodium during the holidays. “Have you ever seen a blowfish? That’s what your abs will look like if you eat too much sodium! Keep sodium levels under 100mg a day for best results!”
Jennifer Galardi, ExerciseTV trainer and trainer from Fit in Your Jeans by Friday with Kim Kardashian:
-Holiday season is in full swing, which means time is more limited than usual. “Don’t have time to go to the gym during the holidays, don’t sweat it. You can do squats and lunges anywhere…At home, in the elevator, at the doctor’s office…The possibilities are endless.”
Most importantly, reminds Josh Love, be patient! “Most likely you didn’t lose much over the three days you feasted, but don’t worry and stress. Stress makes your body shut down. Relax and get back into your routine.”
Let’s do this, HollywoodLifers! Keep us posted on your progress and don’t forget to keep checking back for more fantastic fitness solutions! Cheers!
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