No matter who you are — big-name star or average Joe or Jane — my training doctrine always begins with love. Love the body you need to get the body you desire. The target is to train your body to do what needs to be done to keep it healthy and strong. So skip the adverse self-talk and concentrate rather on your own mindset, motivation and movement.
What else can you do in order to find a star body? Here are four celebrity training secrets:
1. Celebrities Begin With a Targeted Plan
When you see celebrities on the red carpet, it’s easy to overlook that those wonderful bodies do not just happen. They are built over the years with hard work, discipline and dedication. If you want to produce your very best body, you’ll need to connect with those qualities within yourself as well.
As a coach to the stars, actors put their own bodies in my hands. My assignment? To work together to get them to the point at which they can meet the requirements of their roles in a strong and healthy way.
First, I will look at their present fitness level. Are they in adequate shape, or do they require a total muscle makeover? Is it true that the function requires the long, lean lines of a ballerina, or do they need the pumped-up look of a superhero? Is their ingestion on course, or do we need to work on that too?
From there, I design a roadmap to help get them to their objectives. That same approach is very good for civilians too. Commit, be consistent, have a goal and set a strategy in place to get there, if possible, with the support of a trainer as your guide.
2. Celebrities Make Time, Not Excuses
You may think celebs have it easy when it comes to working out. After all, it’s their job, right? But when I am working with a customer who is shooting a film or TV series, one of the great challenges is finding the time. (Sound familiar?)
With their crazy schedules, we have to grab exercise time anytime and anywhere we could. Consequently, it is not uncommon to find me placing a famous face through their paces in the resort gym at two a.m., at an on-set parking lot during rest in filming or in a specially outfitted mobile gym trailer in 5 a.m.
In the end, you have to seize the moment to work out — no matter what. Even if you need to split your workout to three 10-minute sessions a day, you’ll be making a positive influence on your body. It all counts, so no excuses!
3. Celebrities Workout Wisely
I really like to keep my celebrity clients (and their muscles) imagining with different sorts of circuits to aim all the variety of muscle groups. Doing exactly the very same moves day after day will not get results, so I have to keep them on their toes.
If you’re creating a much better body all on your own, think of designing a couple of coaching plans and giving every muscle group its own”starring moment.” As an example, focus on legs weekly, chest and chest the next and arms and back on the week. Then repeat the cycle, upping the weight or reps as you progress. And don’t forget cardio, especially if you’re seeking to keep your weight in check.
Celebrities are not necessarily all that different from the rest of us. They have days when they may fall off the wagon (they are only human). The difference is that they return to the path and focus. So have a cue from them and get back on track ASAP. And not give up!
4 .Attempt This Superstar Circuit
Here are a couple of my favourite do-anywhere exercises that can be achieved on their own or as a circuit:
1. The Push-Up Tri-Factor
- Gear: two small towels or a pair of gliders
- Muscles Targeted: abs, arms, chest, back and legs
- Reps: three rounds with 30 to 60 seconds of rest in between rounds
HOW TO DO IT: Start in the plank position with hands a little wider than shoulder-width apart. Put a towel or glider under each foot. Do one push-up (or stay in a plank). Bring your knees toward your armpits and back out for three reps. Next, do three mountain climbers on each leg (bring one knee up in some time) Finally, do three pull-ins, opening and then closing your legs when they’re extended.
2. ASAP Slide Lunges
- Gear: pair of dumbbells and gliders or towels
- Muscles Targeted: arms, shoulders, waist, butt and inner and outer thighs
- Reps: Three sets of 8 to 12 reps on each side
HOW TO DO IT: Stand with the ideal foot onto a glider or small towel and a dumbbell in the right hand. Gently slide your right foot out to the ideal side. Keep your right leg straight and bend your left knee. Reach over to the left side with the arm holding the weight until you touch your foot. Return to standing. Twist the glider out and in with every lunge.
3. Push, Pull, Kick-Back
- Equipment: pair of dumbbells
- Muscles Targeted: chest, back, shoulders, triceps, butt and thighs
- Reps: three places 8 to 12 reps
HOW TO DO IT: Assume a squat position with your legs bent about 45 degrees. Hold a dumbbell in each hand with your arms bent so the weights are positioned in front of your chest. Palms face each other.
Stretch your arms straight out in front of you, pushing the weights ahead. Next, bend your elbows, then squeeze your shoulder blades together and pull the dumbbells back to both sides of your chest. At length, straighten out your arms behind you. Return to the start and repeat.
4. New York Booty-Lift Tri-Factor
- Gear: light weights (2 to 5 pounds) in each hand.
- Muscles Targeted: buttocks, arms and thighs
- Reps: Three sets of 8 to 12 reps on each leg
HOW TO DO IT: Start in a lunge position with your front knee in line with your heel. Hold a dumbbell in each hand. Pulse up and down as you do barbell curls eight to 12 reps. Hold the last rep, straighten the back leg and then lift the heel off the ground. Moving the upper torso just, rock forward and back (such as deadlift).
Rock back and forth to 12 times while remaining in this position. Keep your arms and back straight, and do not round your shoulders. Hold the previous rep and pull your elbows behind you. Without moving your legs or upper body, do eight to 12 triceps kick-backs. Change to the other side and repeat the complete circuit prior to resting.
5. Chest and Ab Master Blaster
- Gear: a set of dumbbells
- Muscles Targeted: chest, back, shoulders, triceps and thighs
- Reps: 3 sets of 6 to 12 reps with 15 to 20 seconds of rest between sets
HOW TO DO IT: To the first part, lie on your back using a weight in each hand, legs bent and feet flat on the ground. Position the dumbbells at the shoulders with upper arms at a 45-degree angle to the body. Push the weights upward, straightening your arms and bringing your palms together while lifting your head and shoulders off the ground. Lower your arms and shoulders to the beginning position for six reps.
For the second part remain in this same position. Bring both arms out to your sides, forming a T. Keeping your arms bent and your arms straight or slightly bent, lift your upper body and then bring the dumbbells together over the middle of your chest and toward your knees. Gradually bring your upper body and arms back to the starting T spot.
Duplicate, exhaling as you lift. This time, bring the dumbbells into the outside of your thighs and toward your toes. Continue alternating lifting toward your knees and lifting toward the exterior of your thighs and feet.
What Do YOU Think?
What’s your current workout strategy? Do you ever look to celebs for workout motivation? Have you ever borrowed moves from a star workout? Have you been curious about their strategies? Do you feel you’ll adopt any of these strategies or give this workout a try? Share your thoughts in the comments below!