How to get a celebrity body

How to get a celeb body

How many of us haven't stood in line waiting to pay in a grocery store and at the same time glanced through one of many gossip magazines placed in the aisle next to the cashier. Reading about, and envying the pictures of the celebs looking amazing on the red carpet for the Oscar's, The Grammies and other events helps us escape our normal everyday life.
We'll see actresses such as "Dreamgirls" diva Beyoncé Knowles, "Volver" star Penelope Cruz and Oscar-winner Reese Witherspoon in designer dresses that show off shoulders and backs, legs and arms. Some may even go as far as peek-a-boo cut-outs that reveal sculpted six-pack abs.
But do celebs actually manage to get into such great shape in the short amount of time between the time nominations are announced and when the awards are presented?
No, not really. They work at keeping their bodies buff year-round, with some extra-special attention in the weeks leading up to these events.

I am sure many of us right then at that moment in the store or when reading the magazine at home are determined to reach that look. But unfortunately the dream stops when you drive past the doughnut store and stop to get your cravings satisfied, or when your kids call your cell phone and you have to skip gym to pick them up.
The biggest enemy for us women is excuses. And do you know what? Only we can make them up, and only we can prevent us from making them.
• I have to take care of the kids
• Clean the house
• Do grocery shopping
• Make the laundry
• Take care of my husband
• Watch the latest episode of some reality show
• Work
• And more... and more

Oh well at least the thought was good while it lasted.
Stop! No it doesn't have to end like this. You have to show yourself that you can change your mindset from weak to strong. Only YOU can make it happen.
Even if you have the best trainer out there, maybe Madonna's trainer or if you have all time in your life it won't matter as long as your mind is weak, because you will still give up even if you have everything served in front of you. You are in charge of your body and only you can set the limits of what you can do to reach your goals.

You Are In Charge Of Your Body
And Only You Can Set The Limits!

Start Your Preparation

To start your preparation you need the following:

1. Find a picture of a celebrity or person that you would like to have as your role model. Put the picture in your office or on your fridge. Somewhere where you easy can see it.

2. Clean up your fridge from food that contains sugar and non essential fat. Throw it all in the trash can. We don't want any distractions or temptation that can play with your mind.

3. Time to fill up the fridge with healthy choices. Your main food should consist of brown rice, whole grains (whole grain bread, wholegrain pasta), chicken, turkey, lean meat, fish, vegetables (broccoli, green beans, asparagus and others leafy greens) and low fat dairy products.
Women need more calcium in their food so low fat dairy products such as cottage cheese or natural yogurt is a good source and can be very beneficial for your new Hollywood body.

4. Invest in meal replacements and nutrition supplements. When you on the go or at work you don't want to miss any meals. These products will help you stay on top of your metabolism and keep you looking young and healthy.
• Protein powder (to add protein to your meals)
• Multivitamin and mineral
• Healthy fat such flaxseed oil or omega 3 (Udo's is my favorite)
• L-Carnitine (fat burning agent)
• Vitamin E (good for your cell production)
• Vitamin C Great Antioxidant
• Protein bars - great to bring in your handbag for a snack in between meals
• Meal replacements - a meal in bag ready in seconds with a shaker bottle

Diet

Note - never go more than 3 or at high 4 hours between your meals.

Example For Breakfast:

Choice Of Carbs: Oats, sugar free muesli, whole grain bread
Choice Of Protein: egg whites, cottage cheese, yogurt, skim milk
Water: I recommend adding Scivation XTEND for great flavor and added BCAA's

Example Of Snack:

Protein bar
Brown rice cakes with cottage cheese with almonds sprinkled on it.
Meal replacement shake mixed with skim milk
Water

Example Of Lunch:

Choice of Carbs: Brown rice, yams, wholegrain pasta
Choice of protein: chicken, turkey, lean red meat, fish
Salsa sauce
Vegetables
Water

Example Of Snack:

Protein bar
Brown rice cakes with cottage cheese with almonds sprinkled on it.
Protein shake mixed with skim milk

Example Of Dinner:

Choice of protein: chicken, turkey, lean red meat, fish
Salsa sauce
Vegetables
Water
Whenever you don't have time to eat your meals try to use a meal replacement or protein bar to make sure your body never is

Exercise

Shaped And Sexy Legs

Squats - 3 set of 20 reps (Stand wide apart with your feet and if you can without any discomfort, make sure you go deep down so you involve your butt as much as possible for the round full look)

Tips: Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.

Lunges for 5 minutes (Do lunges either walking up and down the room or standing on one place for 5 minutes)

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.

Jump Squats - 3 sets of maximum

Tips: Cross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor. Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.

Butt Lifts - 3 set of 20 reps

Tips: Lying on your back with your knees bent, lift your hips off the floor while keeping your back straight. Remember to keep your glutes tight!

Tight And Toned Arms

Alternate dumbbell biceps curls - 3 sets of 15 reps

Tips: Just like the Dumbbell Bicep Curl except you alternate each hand, curling one dumbbell at a time.

Close arms pushups on the floor (working your triceps) - 3 set of max reps

Tips: Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushups from your knees instead of from your toes!

Firm And Fit Chest

Pushups - with arms wide apart 3 sets to failure.

Tips: Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position. If you need to reduce the intensity of this exercise you can perform the pushup from your knees.

Pullover with a dumbbell - 3 sets of 15

Tips: Lie on a bench, head at the end, with your fee flat on the floor. Start with your hands flat against the inside plate of the dumbbell at arms' length above chest. Lower dumbbell in semicircular motion behind head as far as possible without pain. Keep your elbows as straight as you can. Return dumbbell to starting position. Can also be done with a barbell.

Shaped Shoulders

Shoulder Dumbbell presses - 3 set of 15

Tips:
Preparation:
Position dumbbells to each side of shoulders with elbows below wrists.
Execution:
Press dumbbells until arms are extended overhead. Lower and repeat.

Lateral dumbbells raises - 3 sets of 15 reps (Lift your arms slightly bent up from your sides to shoulder height and slowly lower them down.)

Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides.

Bent over lateral raises - 3 sets of 15 reps

Tips: Works your rear delts. Hold two dumbbells and sit at the end of a flat bench with your feet firmly on the floor and fairly close together. Bend forward until your chest nearly touches your thighs. Hang dumbbells between your lower legs and bench. Keep your arms straight and your elbows nearly locked. Raise dumbbells in a semicircular motion until your arms are parallel to the floor, even with your ears. Return slowly to starting position. Do not swing!

Ab Attack For A Tight And Toned Waist

Crunches - 3 sets to failure

Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

Lying leg raises - 3 sets to failure

Tips: Works your lower abs. Place a light weight between your feet if you can. Lie flat on a bench with your legs off the end. Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked. Raise your legs as high as possible. Lower legs back down as far as they can go.

Lower back hyperextensions - 2 sets to failure (Lying on the ground facing down and keeping your legs still while lifting your upper body with arms out by your sides like wings.)

Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!

Cardio

I recommend 20 minute power walks and include the lunges here too. Walk for 5 minutes and then do 3 minutes lunges and then 5 minutes walk again and so on until you reached 20 minutes. Find a stair that you can walk up and down in for 10 min. You might get some have people stop to watch you but think of yourself as a celebrity and love all the attention you're getting.
If you are a gym member and more serious and advanced in your training, then go ahead and follow your training routine to build your physique but you can still add these exercises to get variation and also hit the trouble areas a bit more.

Enjoy The Attention You're Getting!

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Special Events

To drop a few extra pounds and really shape up before a special event at short notice, I use these tips.

Two Weeks Before The Event

Increase your workout time (adding 15 to 20 minutes to each session), frequency (hitting the gym at least five to six times a week) and intensity and shortening rest times (really going for the burn).

For your cardio workouts, increase the intensity by going up in levels on the machines or adding some sprints or hills to your runs/walks so that you are burning more calories and really getting a good sweat. For the strength part of your workouts, focus on alternating workouts of heavier weights/fewer reps with lighter weights/more reps to challenge your muscles in different ways.

The Week Before The Event

Really watch what you eat. I tell all my clients to cut sugar, salt and alcohol. This will help you feel and look lean. You will also have amazing energy for your workouts. The day before the event, I recommend sticking with lean proteins and complex carbohydrates such as whole grains, and limiting fruit and veggies to avoid feeling bloated or gassy.

The Day Of The Event

Workout some more. My favorite exercise for the day of the event is a long brisk walk with hills. This tightens the legs and hips, and burns lots of calories. Go for at least 45 minutes.

Follow my above recommendations and you will look and feel fabulous for your special night or event.

Don`t for get to SMILE!