When we talk about perfect bodies and faces, we all think of Hollywood… Time seems to flow differently there because we witness how actresses and actors look stunning regardless of age. Celebrities are a measure of beauty, and we all more or less compare ourselves to them since childhood. When we grow up, however, we understand that behind the unprecedented success and the millions of dollars in the account are incredible efforts, Spartan regime, special diets and exercises. Is there a chance to at least briefly touch the magic of Hollywood and reveal part of the secret of the perfect shape? Yes! We can do this by getting advice from the best in the business – namely – celebrity trainers.Who are they and what do they have to tell us? Let's find out.
Her resume is stunning – businesswoman, author, coach, mentor on NBC's “The Biggest Loser,” she even has her own reality show. In fitness circles, she is called a "legend" - and this is no accident - she demonstrates enviable strength, energy and shape for her 48 years. Celebrities who trust her include Pink, Julia Roberts, Amanda Peet, Sarah Paulson and many more. What does she advise us?
Track your heart rate
If you are doing high-intensity training, your heart rate should be 80% to 85% of your maximum heart rate (MHR). You can calculate it by subtracting your age from 220. (If you are 30 years old – 220-30=190). To make sure you're training in the best way possible for you, aim for your heart rate to be 80%-85% of 190 – or somewhere around 152 beats per minute. Here we are talking about intense workouts like weight lifting, high intensity circuit training (HIIT), circuit training.In short – exercises with a high intensity, but not a long duration (no more than 30 minutes, not counting the warm-up). The lower the intensity of a workout, the longer it can be. As a rule, high-intensity workouts should not be more than 5 hours per week. It's hard to "overdo" low-intensity workouts (walking, light climbing), but still, they should be somewhere around 12 hours a week.
Vary your workouts
Jillian Michaels says: "It's actually very, very important." Mixing up different types of exercise is essential as this will prevent injury as you will be performing different movements rather than the same. In addition, it will help you protect yourself from the so-called "plateau" (period of stagnation), because when changing the type of training, the body is forced to adapt, thus the muscles develop.
Just 153 cm tall, she is one of the "biggest" in the business.Best known for developing her own training method (Tracy Anderson Method or TA Method) and famous ladies who trust her when it comes to working out - Michelle Rodriguez and Kim Kardashian etc. She does special exercises for Jennifer Lopez that focus on her abs and hips, sharing that she works out with her method at home as well. Gwyneth P altrow idolizes her, calling her: "The exercise genius of all time." What are her tips?
Try to do 60X6
What does this mean? Anderson explains - “Try to train for an hour a day, six times a week. Do 30 minutes of cardio (dancing, jogging, aerobics) and 30 minutes of muscle training (stretching and weights). Do this 6 days a week, for the rest of your life. Every day you don't exercise you either gain weight or stay the same.”
Don't underestimate the diet
Although she's mostly known for exercising, Tracy Anderson doesn't underestimate the power of good food. "I don't like processed foods. I aim to eat clean protein, quinoa and brown rice. The only meat I eat is chicken (organic) and eggs.” According to her, one should not be obsessed with eating and adds that she likes people who do not think only about what they will eat. "Restricting certain foods can become a big mental problem." That's why she doesn't like it. “Just eliminate processed foods, gluten and farmed salmon from your diet.”
American businessman, actor, writer, known for his work with Hollywood celebrities and professional athletes - this is only a small part of his business card. He is also known in fitness circles for developing innovative training methods and equipment himself. Among his clients are Dwayne Johnson (The Rock), Kim Kardashian, Jennifer Lopez, Kate Beckinsale, Kylie Jenner and many others.What are his tips?
Find a workout that stimulates you
“Think about how you want to look, what exactly you want to do and where you want to be. If you want to spend the summer in a swimsuit, on azure beaches, and you don't like your body - do something about it." He adds that when it comes to nutrition, it's always better to opt for protein and fat over processed carbs, as they can prevent us from getting the results we want. Gunnar advises everyone who wants to lose weight to try to eat foods that are closest to the state in which they are found in nature. “Avoid deep-fried and processed foods as they are difficult for the stomach to digest.”
Drink enough water
“Sometimes it's not about the training, the intensity or the frequency of training, sometimes it's just not good hydration.” He adds that getting enough water plays a key role in metabolic processes and overall he alth.