Celebrity Fitness Secrets

Female celebrities and supermodels are hailed as the standard of beauty and fitness. Their svelte figures and radiant energy can make you blanch, even on your most confident of days. Did you know that having an A-list body is not reserved for celebrities only? Here are the latest fitness trends and superstar secrets that you, too, can do to get fit!

functional fitness

Functional full-body training is the A-list choice for working out and staying in shape. Forget the monotonous hours on the elliptical or boring reps on weight machines, celebs are reaping the fitness advantages of simultaneously using multiple muscle-groups and an assortment of weighted tools -- as well as their own body weight -- as they go through fluid full-body motions.
Jackie Keller, founder of Nutrifit, certified wellness coach, nutritionist and trainer has worked with A-listers Angelina Jolie, Uma Thurman, Charlize Theron, Penelope Cruz and Susan Sarandon. She says, "Our celebrity clients do combination moves that involve multiple muscle groups at the same time, such as walking with bicep curls. They do core balance exercises combined with isometric contractions."
Sarah Lurie, founder of Iron Core, agrees and adds, "The biggest trend in celebrity fitness is functional full-body training that uses compound exercises to get more work done in a shorter amount of time."
"Combination moves such as doing squats with overhead presses engage both lower and upper body while strengthening core muscles," she says. "This is very appealing to celebrities, who don't have a lot of time to spend at the gym, because they can get an effective 20-minute workout doing compound exercises that will give them the results of a 60-minute workout that focuses on one muscle group at a time."

Kettlebells

According to Lurie, one of the hottest fitness tools used by top trainers for the likes of hot-bodies Penelope Cruz and Jessica Beal is kettlebells. Originally from Russia, these weighted kettles can be lifted and swung through movements that work your entire body.
"Celebrities are drawn to kettlebells because," Lurie says, "the dynamic full-body moves using kettlebells will not only improve strength and muscle tone, when done continuously, stars get a hardcore cardiovascular workout."
How much of a workout? "They can get their heart rates up to their training zones of 150 or 160 beats per minute just by combining kettlebells and plyometrics in full-body moves," says Lurie -- which means kettlebells are perfect for that lean, toned look.

Fitness spokesperson for Women's Health magazine Amy Dixon agrees, "Kettlebells are one of the most difficult workouts to do because they involve the entire body to do the work, therefore it burns a lot of calories due to the metabolic demand. It mixes stabilization exercises, momentum and just plain strength."

Mind-Body Training

Another trend in celebrity fitness is mind-body integration. Harvey Walden, fitness expert of VH-1's Celebrity Fit Club and author of No Excuses! Fitness Workout, says "Celebs are doing a combination of yoga, Pilates, and cardio training. These modalities work because they are the healthy way of getting fit and getting it done right."

According to fitness expert for America Online Fitz, "Alicia Minshew who plays Kendall Hart on ABC's All My Children does a lot of Pilates, yoga and weights. She also runs four miles twice a week." She adds, "Sasha Cohen, US Olympic Silver Medalist in ice skating does an extremely advanced stretching routine that helps improve her balance, keeps her insanely flexible and injury free."
In addition, stars are looking for workouts that work for them -- mentally and physically -- and are enjoyable. Celebrity trainer for a national fitness program called "Novo Nordisk Presents: Divabetic - Makeover Your Diabetes" Kathy Dolgin, best known as High Voltage, who has worked with cheery CBS news anchor Katie Couric and high-energy performer RuPaul says, "I get my clients to figure out what moves them. Music is a big motivator because it involves body and mind." Getting in tune as you get fit offers other mental benefits as well, says Dolgin. "There is an exercise program for everyone and incorporating music into it makes working out fun instead of a chore."

Not magic - just hard work

"The biggest celebrity fitness secret," Walden says, "is the hard work and hours needed to get to that point." Fitz seconds that, saying, "The secret to celeb fitness is that their profession forces them to pursue true fitness. If they want to 'look the part,' they have to exercise frequently and watch what they eat. Celebs don't get a pass on training -- they are required to be diligent or they won't be hired."
And according to Dixon, "When they are getting ready for a photo shoot or a film, they will regularly do two-a-day workouts and really cut down their calories." There are no shortcuts or quick-fixes in this business -- long-term success means a solid commitment to staying in tip-top shape.

diet

According to Keller, the best bodies belong to the stars who consistently workout and eat healthy. She says, "Our star clients follow a balanced diet along the line of our general NutriFit recommendation of 60% favorable carbs (fruits, vegetables and whole grains), 20% lean protein and 20% healthy fats."
A fit body requires a commitment to long-term healthy eating as well as sensible diet modifications when necessary. Dixon says, "Looking good takes a lot of work and dedication to a nutritious diet plan." When stars need to get fit for a role, their diets reflect their goals. Dixon adds, "A high-protein diet that is low in simple sugars is an efficient way to drop weight." However, some celebs will go to extremes. According to Dixon, "Cleanses are very popular right now, although I don't think they are good for you. Why starve your body and slow down your metabolism in the long run?"
In addition, some celebrities follow specific diet plans. Tanya Zuckerbrot, MS, RD, author of the F-Factor Diet: Discover the Secret to Permanent Weight-loss, says, "Macrobiotic, raw food and vegan diets have gained tremendous popularity in the past ten years. Followers of these diets include Madonna, Alicia Silverstone and Demi Moore. Gwyneth Paltrow used to follow a strict macrobiotic diet, but gave it up when she became pregnant with her first child." She adds, "[These] diets all can be effective, as they are based on plant-based protein and whole grains, which will improve overall nutrition and health."

Tips to get fit like a star

You don't have to be a celebrity to get an A-list bod! According Zuckerbrot, "The truth is, almost all celebrities have personal trainers and nutritionists to help them achieve their fantastic, paparazzi-ready bodies. But their nutrition and exercise routines are often not as difficult as you'd think to emulate." The key is to stop wanting a star physique and actually do something to get it.

1. Get moving and stay challenged.

NASM Certified Personal Trainer Adrian Garce of Greenwich, Connecticut says "Celebrities that stay fit have discipline in sticking with their fitness regime. They are working out four to five days a week -- cardio and weights -- with routines changing weekly so their bodies are constantly challenged, preventing muscles from adapting to the same routines." That means exercising most days of the week at a level that is challenging and not falling into a one-exercise rut.

2. Do full-body workouts.

Functional full-body fitness works for a reason -- it involves all of your muscles working together so you burn more calories and more fat as well as build strength and tone. Dixon promotes smarter fitness, "Healthy stars are seen participating in combo strength-training and cardio-conditioning workouts -- getting it all done in less time -- as an effective way to train." And don't forget your fitness tools -- such as the kettlebells, fitness balls and balance boards -- they can help you work every muscle in your body and give you that core strength so important for a tight torso and enviable posture.

3. Use your mind and body.

Instead of zoning out on a treadmill or not working out at all, integrate fitness modalities that are mentally stimulating and enjoyable for you. Try yoga or Pilates or do something different, like a group fitness class. Zuckerbrot says, "Yoga is a great way to sculpt and strengthen, and it also has internal benefits such as metabolism regulation, circulatory benefits and stress relief." And for those seeking fun fitness, she adds "Strip-dancing and pole-dancing workouts are great for sculpting and cardio. You can find classes at local dance studios and gyms. These workouts can also help you feel more confident in your body, which is never a bad thing!"

4. Focus on fruits, vegetables and proteins.

Extreme dieting may help you quickly lose weight but only a healthy, realistic diet is going to keep the weight off. Instead of low-calorie plans or cutting out complete food groups, simply focus your diet on more fresh fruits, vegetables and lean proteins. According to fitness guru High Voltage, "Stay away from foods that rob you of energy. Focus on unprocessed foods that are full of life because they will, in turn, give you life." And when it comes to losing weight, Zuckerbrot says, "I always tell clients 'fiber and protein at every meal, makes losing weight no big deal.' Focus on high fiber and lean protein and you can achieve similar results without going to extremes." It may take longer to lose weight but it increases your chances of keeping it off.

5. Commit, commit, commit.

You will not achieve a superstar body unless you dedicate time to working out and eating accordingly. It is true that celebrities have more resources and a career motivation to stay fit but, by and large, it is their commitment to exercise and diet that affords them their awesome physiques. Even if you cannot afford a daily trainer and dietician, you can check into getting a few personal training sessions or nutritional consults. Try the buddy system. Zuckerbrot recommends, "Find a friend who you can work out with. If you're both committed to healthier eating and exercising, it will make it easier to reach your fitness goals together."