Summer is upon us and this is normally the time when a lot of people run around trying to get fit as quick as they can in the shortest time period. They normally want six weeks training results in two weeks or under, and will do anything to get the desired results. You can see them in every gym or being trained outside in the parks or open spaces by their personal trainers doing their utmost to shape their bodies quickly. And, while I admire their determination I can’t help but think about how great that focus when put into a long-term fitness plan.
If you happen to fall into the category of wanting a quick fit fix, then this is for you. If you don’t, then these tips are also good to keep in mind,
Firstly, lets set the mind right from the start. To win is to try to succeed, to learn is to try and fail, and to lose is not to try at all. This means the important thing, is always to try because your chances are exactly 0 if you don’t, and at the least you will find out more about yourself if you fail which will help you succeed in the future.
Secondly its calories you put in your body against calories you burn out. I remember kind of scaring British singer Pixie Lott with this when I met her at Mariah Carey’s album launch party at Jalouse nightclub in London a few years ago. A client/friend of mine Hofit Golan took me along and in the VIP area Hofit, asked me if she could have a slice of cake and I said “NO” (I was only jokingly, by the way) but poor, sweet Pixie thought I was serious and said to me “you’re the strictest fitness trainer I’ve ever met”.
Anyway, to tone up fast, make sure your exercising is using up more calories than your putting in. Don’t eat until your full, eat until you feel reasonably satisfied and avoid the full feeling if you want great results.
Try and remember this formula! FITTA! F = Frequency I = Intensity T = Type T = Time=Adherence.
Frequency, how often? Try to aim for three times a week at the least. Intensity, make sure you’re in your training zone! Type, make sure the exercise is the most effective kind of workout for you. Time, make sure you spend the correct amount of time you need for the best results. Adherence, make sure you have the willpower in place to keep you on the road to success.
When you go jogging try to find a hilly terrain as hill running improves your fitness level so much more effectively than jogging on flat surfaces. If your on a treadmill, then start on a 1.5 gradient and then aim to do uphill intervals of between 1 to 5 minutes for 3 to 10 sets with the equal time for recovery depending on your fitness level. If jogging isn’t your ‘type’ then powerwalking or indoor cycling or the cross-trainer will suffice. Speaking of indoor cycling, if you belong to a gym try an indoor cycling or spinning class. They are very effective into getting you fit fast, led by a tough but fair trainer similar to myself and your get results well done.
Step Ups, where you step up onto a bench or step, get the height that will challenge you but not put too much pressure on your knees. Aim to do 1 -3 minutes and 3 – 5 sets of alternate leg step ups. Add hand weights to bring your upper body into play and you have a real great workout.
Try a boxing or kickboxing class. You don’t need to do the sparring/fighting side just the padwork/bagwork and calisthenics. Ask your trainer for alternatives or modifications if you find an exercise too difficult or not suitable for whatever reason there could be. Any good trainer can offer you this, be very wary of someone who doesn’t as that’s not a sign of a good trainer.
For specific leg conditioning exercises or abdominal/core exercises go to my YouTube channel as you will find 1 leg conditioning video and 3 abdominal/core videos which will give you plenty of ideas.
Remember to adapt the exercise to your body: If it’s too hard, do less repetitions or modify it until your fit enough to do the full version.
I’m into building your body up not breaking it down and injuring you! Learn to listen to what your body is telling you as this will help you to not overdo it and set yourself back.
If you’re interested in my personal fitness tips, reach out to me on twitter.
P.S With the final of “Dancing with the Stars” last week, I would just like to say how cool a character Bruno Tonioli is. He works out at one of the gyms I freelance for in London and pushes himself hard in his workouts. He has always been polite to me every time I’ve met him there.
You may envy their physiques, but for stars, dedication and good old-fashioned blood, sweat and tears is the secret behind their trim, taut and terrific bodies (well, most of the time, anyway).
We caught Claire Danes doing just this. Sporting an Under Armour hoodie, the “Homeland” star took time out from the Tribeca Film Festival (she attended premiere of “Hysteria” on Monday, April 23) and went for a run on Wednesday along NYC’s Hudson River.
Hello, my name is Jay Darrell Ingleton, JDI for short! I have been working as a London-based fitness instructor since December 1996. I also do personal training as well!
My speciality is martial arts with over 25 years training, and I’m proudly nicknamed “the awesome kicking machine” by the legendary Chuck Norris, which is quite a compliment given his stature. I’m also known for my core workouts for which you can view on my youtube channel.
For my first article for celebzter.com, I would like to stick up for a mate of mine, she is one of the highest-paid actresses in Hollywood….
Over recent months Cameron Diaz has received her fair share of criticism in regards to her passion for working out! Some people have said she has gone too far, or posed that question to their readers. It seems to me, some people get intimidated by a woman who looks in great shape and has an aura of confidence about herself.
I would like to counter some of the things that have been said about Cameron! First, I think you should know I know Cameron personally- I met her in London in one of the gyms I teach my exercise classes at, which is near the house she has bought here.
At first I didn’t realize it was her as I was working out, as I was deep into my training zone. I was going through my abdominal workout when she came into the gym. which was unusually quiet at the time of day.
The first thing I was struck by was her aura… she has an amazing energy. And, as she walked into the gym, she looked like a model. After I had finished my ab training I made my way to the other end of the gym and Cameron and I kind of met in the middle!
I stopped, as I briefly thought I recognized her but couldn’t place her face. It was quite funny, and I must have come across as rude, as I stared at Cam trying to figure out where I knew her from.
After what must have been 30 seconds and me obviously not recognizing her, Cameron smiled!!! As soon as Cameron smiled (think the movie the Mask and Cameron’s smile is truly amazing), I realized who I was staring at… at that point I shouted out (not thinking, really) “Cameron Diaz is in the gym!” After which, instead of her running away, she reached her hand out towards me and asked me my name. Without hesitation, I held her hand and said “Jay” at the same time, thinking “my god I’m touching Cameron Diaz’s hand”. As a red-blooded straight guy, I was in heaven, I must say.
I found Cameron to be incredibly down-to-earth, with a real vibe for life… and she is obviously incredibly intelligent.
Physically, Cameron looks like an athlete and has the body type to tone up very easily, which is what most women would die for. Look at women in track and field sports and you can see Cameron’s body type.
Now, some people are put off by “fit women” and that probably comes down to an image they have been force-fed or influenced unknowingly by, but to me, she looks great. She’s very feminine and ladylike without a doubt!
Cameron sure knows her way around a gym and, I have to be honest, after I realized who she was, I couldn’t focus on my workout as I would normally do… but it wasn’t just a normal day.
I could tell Cameron is quite competitive when it comes to working out as she was checking me out as I was going through my personal workout exercises, and I of course, I couldn’t resist checking her out as she did her squats. Cameron finished her workout before I finished mine and as she left the gym, she said my name… which I found to be really quite touching!
Add to that, she really looked like a “Charlie’s Angel” in her workout gear and I can honestly say, I will never forget meeting Cameron Diaz, even if I didn’t realize who she was at first sight.
Jay Darrell Ingleton - London-based Group Fitness Instructor
Pro Mixed Martial Arts Fighter
You can check out Jay’s work here and follow him on twitter.
For more information on his work, you can also view him on Facebook @ Jay Darrell Ingleton Celebrity Personal Trainer and @YouTube Channel Jay Darrell ingleton
Eeks, it’s much more rare to see a male that appears to have an eating disorder than it is to see a woman with one, but it’s shocking and unsettling regardless. Although we’d liked to believe Kelly Ripa who commented on her show that this could just be a bad picture, as registered dietitians we’re also taught that often it’s necessary to look deeper into the situation. Although we are just looking at a picture, Macaulay certainly doesn’t look healthy in our eyes and similar to many bone-thin individuals, they appear to be far beyond their years as their skinny faces and body frames age them. He appears like he could be in his mid-forties, not like a healthy 31-year-old male. It looks like he could use some nutrition intervention –everything from some protein to help him to keep his muscle tone–to lots of veggies for antioxidants to nourish his skin.
JJ Virgin has helped get a whole host of celebrities into tip top shape
We all see the perfect picture celebrities with their envious bodies, so we decided to consult with one of the most prominent fitness trainers so you can get those star curves without breaking your bank.
JJ Virgin has helped get a whole host of celebrities into tip top shape, and here we get the lowdown on how you too can get a star body in six weeks!
Celebzter: How can our readers get Sleeveless and Sexy in 6 weeks?
JJ: By taking an integrated approach and eating the right way – which means eating by my “plate” of clean lean protein, healthy fats, loads of non starchy veggies and a little bit of slow low carbs (low glycemic, high fiber) eating within an hour of waking up, eating every 4-6 hours rather than snacking and stop eating 2-3 hours before bed
and drink water in between meals. Also, do multi joint resistance style exercise 3 sets of 8-12 reps three times a week – this includes exercises like push-ups, pull-ups and dips, no sissy stuff and do burst style cardio training – ie go all out for 30 seconds, actively recover for 60 seconds and repeat to accumulate 4-8 total minutes of bursting 3 times a week to get your body to burn more fat all day long and get 7-9 hours of sleep to control your appetite and give your body time to heal, recover and rebuild. Also, manage your stress to keep you from storing fat around the waistline and breaking down muscle
Celebzter: What does your current show Freaky eaters entail?
JJ Virgin: We take someone who is hooked on a certain food to the extent that it is damaging their health, their relationships and their career and turn them around in a week by making them come face to face with the depth of their disordered eating and how it is impacting their life and what it will do if they don’t stop. Then we show them a better way and build on their success with baby steps.
Celebzter: With the cold weather just around the corner, what tips do you have to avoid putting on those extra pounds.
JJ Virgin: Weigh in weekly – it is easy to wear stretchy clothes and get a rude awakening come spring time
find an accountability buddy or coach to workout with you regularly.
Start each day with a protein rich smoothie …get clear on your “why” – what being fit and lean does for you for the long haul.
Celebzter: Women have trouble spots, what are they and what can we do to rid ourselves of them?
JJ Virgin: Arms are the easy one.
While you can’t spot reduce you can help your body burn fat by improving your sleep, eating by the plate and burst training
and weight training acts like metabolic “spanx” – muscle boosts your metabolism and holds everything in tighter so be sure to do intense resistance type of exercise a few times a week and focus on those trouble spots
Celebzter: What’s your best advice for getting a celeb body?
JJ Virgin: Steal their motivation….think about it, if they don’t look good, they don’t work AND their figure flaws are displayed on the cover of a magazine
make it your “job” to be fit, focus your energy on it and you will be amazed at the results!
you have access to their trainers and nutritionists, we all spill our secrets in books and magazines all of the time!
Celebzter: Which was the best & worst celebrity you have worked with and why?
JJ Virgin: worst – Janeane Garafalo, really liked her as a person, she worked out hard but she just wouldn’t follow the eating plan
best – Brandon Routh – he did exactly what he needed to do to embody Superman
Celebzter: How can we fight the genes we were given and get the body of our dreams?
JJ Virgin: Genes load the gun, lifestyle pulls the trigger.
First I would do a genetic profile to find out the best type of diet and exercise for your genetic blueprint and which eating behavior traits could slip you up (appetite, sweet tooth, food desire, etc.)
then develop a plan to optimize your genetic expression. You can have the obesity genes and be thin – as long as you are proactive and follow the right diet, exercise and behavior plan for you
Celebzter: Your top 5 no no’s when it comes to weight loss…..
JJ Virgin: Artificial sweeteners, too much endurance training
,lack of sleep, stress, vegan diets, especially if they include soy and gluten
Chelsea and Mark are not only workout buddies, but good friends
If you had a best friend like Jennifer Aniston, you too would want to keep your body in tip-top shape. Here we talk to the man who does just that for Chelsea : Mark Macdonald.
Nutritionist, personal trainer, and fitness model Mark Macdonald grew frustrated with the ever-changing hype and false information pervasive in the fitness and weight loss industries. His personal experience, and that of his wife, mother, and others in his life, was his inspiration for founding Venice Nutrition, a fitness program with over 350 centers across America that has helped hundreds of thousands of people—including his friend and client Chelsea Handler—achieve their weight and fitness goals. Now, with Macdonald’s first book, BODY CONFIDENCE (April 2011; HarperOne), readers can understand how to get into the best shape of their lives without superhuman willpower or obsessive exercising.
And the best part about the diet is that you can enjoy the odd tipple or two….which is always a winner in our books.
Before we get to our exclusive interview with Mark, here’s a little word from Chelsea;
“I met Mark Macdonald three weeks before my twenty-seventh birthday, and he changed my life forever. I was sick of starving myself and never losing any weight, and not exactly open to the idea of cutting alcohol out of my life. After spending an hour with Mark, I realized how little I knew about food, and how many bad habits had been formed from my childhood in New Jersey.”
And here’s our interview with Mark….
Celebzter: I love the fact that you have transformed Chelsea’s body….can you explain to our readers how you did this? Mark: Chelsea was just like most of us…working really hard at her food and exercise and yet still struggling with consistent results. She was caught up in the dieting mindset, thinking she had to restrict calories and carbohydrates to stay lean and tight, never really understanding food. The key to Chelsea’s success was educating her on how her body works and then implementing those strategies into her world. You see, getting in great shape is all about developing the right rhythms with your food, exercise and “off plan” meals /alcohol. Once Chelsea understood how to optimize her food and exercise she possessed the tools to take her body to the next level. (My 5 top strategies for getting in great shape, #3 below, is what Chelsea does with her food and exercise. She uses Pilates for her strength training.)
o Now once Chelsea’s food and exercise rhythms were locked in, it was time to work her beloved Vodka into her plan! There are 3 simple things Chelsea does when she drinks to help minimize storing any fat
o First off, Chelsea limits drinking to 1–2 times per week, with a max of 2 drinks at a time. Now I know there are all sizes and shapes of drinks, so let’s define a drink as a shot of Belvedere (or any hard liquor), 6 oz of wine (red or white), and 12 oz of beer (preferably light)
o Second, Chelsea avoids eating all starchy carbohydrates (rice, pasta, potato, etc.) when you drink. Alcohol actually gets metabolized by the body before food does; so when you eat heavy carbohydrates along with alcohol, your meal contains too many calories and the result is typically extra fat storage (definitely not the goal!)
o And third, Chelsea’s cautious with drinking before bed, and stop’s drinking within two hours of bed. Alcohol affects the quality of your sleep and interrupts your sleep cycles. Since most of us are always on the go, we already know how important our sleep is for our daily energy. Your quality of sleep also affects the speed of your metabolism, which is a big component of burning body fat and getting and staying lean.
There you have it, whether it’s Chelsea or a reader of Celebzter.com, once they implement these strategies they can get the body they want, and most important not only look great but Feel great too!
Celebzter: And the best part of the diet is that you still can drink, correct?
Mark: Being able to drink and eat the foods you love is definitely a huge bonus of the program. But to me the best part of the program is understanding how your body works so you can take back control of your health. So many of us struggle each day with confidence in our body, just like Chelsea did, and it’s all because we really just don’t know what to do. So we end up chasing diet after diet, desperately searching for the solution. I created the program to help people connect the dots and fill in the gaps with their health so they have a real foundation to work from and actually reprogram their metabolism and improve their health each year. This knowledge is what gives people back control of their food and exercise and allows them to “have their cake and eat it too”
Celebzter: What are your top 5 tips for getting in great shape? – These 5 tips will take anyones body to another level!
Mark: Tip 1 – Eat 5-6 balanced meals of high quality protein, fat and carbohydrates every 3-4 hours. Your body is a “refuel as it goes machine” meaning it needs consistent meals to keep it running efficiently and effectively. Eating frequent meals, within an hour of waking, then every 3-4 hours and then within an hour of going to sleep, keeps your blood sugar stable and allows your body to continually release stored body fat, toxins and excess water (bloat). One quick note, you definitely want to eat before bed, just be cautious of eating complex carbs (oatmeal, rice, potatoes, etc…) before bed. Choose a high quality protein, fat and simple carb (fruit or vegetable).
· Tip 2 - Replace Dairy, gluten and soy in your meals with high quality food. Dairy, gluten (a complex protein primarily found in wheat) are typically hard to digest by the body and cause bloating in most people. Simply by eliminating or reducing these foods in your meals will typically drop 5 pounds in excess bloat and water weight. Yes it makes that much of a difference. You should also notice your digestive system working better too, this is the case 99% of the time when people shift to higher quality foods.
· Tip 3 – Do 30-60 minutes of fat burning cardio 4-5 days per week. Stable blood sugar release’s stored fat, and your muscle burns that fat up. Fat burning cardio is cardio that uses your red muscle fibers when oxygen is present. Meaning you are not out of breath. Keep your heart rate around 135-145 beats per minute and choose from these three movements (they recruit the most amount of muscle fibers which allow you to burn the most amount of fat). Walking on a treadmill (or hill climbing outside) at a 15% incline (adjusting the speed to match your breath an d making sure you are not holding on to the hand railing), jogging, or stair climbing on a step mill or bleachers. Also one quick note – ALWAYS do fat burning cardio AFTER high intensity cardio and/or strength training. You will burn much more fat and optimize your fuel pathways.
· Tip 4 – Get 30 – 35 minutes of high intensity cardio in 2 times a week . Fat burning cardio works your red muscle, high intensity cardio works your white muscle. High intensity cardio is performed in bursts of speed. The two best types of high intensity cardio are sprinting and running stairs (they both recruit the maximum amount of muscle fibers and stimulation of your nervous system). Here is how to do it, using sprinting as an example. Imagine being at a track…. You get to the track and do a slight jog and stretch to warm up for 5-10 minutes. I highly recommend you warm up due to the high intensity of this type of cardio. After your warm up, you want then want to sprint as fast as you can for 60 seconds, really push it and get your heart rate as high as you can. Then barely walk, really slow, for 1-2 minutes to get your breath back. Once recovered (Heart rate around 120 BPM) blow it out again and sprint as fast as you can for another 60 seconds. Then once again recover. Do this same routine for a total of 30-35 minutes. Then after your 30-35 minutes, go right into your fat burning cardio for 30-45 minutes.
· Tip 5 – Perform 2-3 days a week of strength training (core or weight training) 30-45 minutes per session . Your fat burning and high intensity cardio will really burn up your body fat and your strength training will get you tone, tight and speed up your metabolism. The type of strength training your choose really depends on your goals. If your focus is more on flexibility, strength and a toned body then core training is your best choice. Pilates and Yoga are excellent examples of core training. If your focus is more on increasing muscle mass then weight training is your best choice. Weight training overloads and damages your muscle fibers. Then with proper rest and nutrition your muscle grows back stronger in strength and size. If strength training is new to you, I suggest working with an instructor/personal trainer, taking a class or purchasing a video.
Celebzter: What foods should we always eat?
Mark: What matters most is to eat a protein, fat and carbohydrate EVERY meal in the right balance, calories and meal intervals. This combination is what keeps your blood sugar stable and your metabolism humming. The more high quality foods you can eat the better. A few proteins being, egg whites, chicken, turkey, greek yogurt, cottage cheese, fish… A few fats being, natural nut butters (peanut, almond, etc.) raw nuts, Avocado, olive oil…and a few Carbs being, fruit, vegetables, sweet potatoes and grains like oatmeal, brown rice and quinoa. The higher quality food you eat the more stable your blood sugar will be and the more tight and toned your body will be.
Celebzter: What foods should we always avoid?
Mark: You will never hear me say the word “can’t”…you can eat whatever you want, you just need to know what adjustments to make when you eat so called “junk food”. Obviously soda, candy, alcohol are not the best for your body, but everything in moderation is fine. It all comes back down to what you are doing 90% of the time with your food and exercise. If you are great 90% of the time, the 10% that you are eating some “junk food” is fine. If you force yourself to give up foods you love, watch out, eventually you will crack and that is when the rebound phase begins….
Celebzter: With the holiday season upon us, what tricks can you share to stop us piling on the pounds?
Mark: Here are 5 great tips/tricks to make it through the holiday and actually prevent the Holiday Slide!
· Tip 1 - Keep your Blood Sugar Stable
i. Fall and the Holiday Season comes and we love our hearty foods , which are more dense and higher in calories and carbohydrates, but hold on You CAN eat the foods you love this Holiday season and maintain a great shape! The key is to just keep it all in the right balance. We’ve all been there, skipping a meal or a snack and we go into a meal starving. This insane hunger is caused by low blood sugar, which causes your body to burn its muscle for energy and slow down your metabolism . Then this is when we reach in abundance for the heavy carbs which spikes our blood sugar and causes our body to store body fat. This cycle is which causes many of us to experience the unwanted fat and weight gain throughout fall. By simply focusing on these 3 simple things you can eat the foods you love and keep your blood sugar stable:
1. Eat 5-6 times a day (within an hour upon waking, every 3-4 hours and within an hour upon bedtime)
2. Eat the right amount of protein, fat and carbohydrates per meal (I can show the food to ensure people know which each is)
3. Eat the right amount of calories per meal (not per day) – I can also show a meal so the audience can get a visual of a portion size
· Tip 2 – Be ready for your “off plan” (aka cheat) meals or when you drink Alcohol
i. The Holiday season is all about food, so when those moments come and it’s time to eat “off plan” or you want to have drink, make these adjustments to minimize the damage and stay guild free!
1. Adjustment 1 - Keep eating your balanced meals leading up to your off plan meals. Big mistake is many of us think we should skip meals to save our calories….this is a sure fire way to slow down your metabolism and store excess fat (as I explained in the blood sugar segment). The key is to keep your meals leading up to your off plan meal, this will keep your metabolism humming and prevent you from “going to town” at the meal
2. Adjustment 2 – After your meal, eat a meal of just Protein and fat, no carbs (show food again) , this activates your metabolism and helps burn the excess calories you had in your “off plan” meal
3. Adjustment 3 – If you are eating off plan but want to somewhat in check, make sure each off plan meal has protein and fat and then avoid all starchy carbs, like potatoes, rice, beans….This way you can eat a meal with your protein, fat and then have a dessert or some alcohol. This keeps your overall calories and blood sugar spikes at a minimum.
· Tip 3 - Remember that Maintenance is a Great Thing
i. Every January, many of us focus on getting back in shape from the Holidays. Imagine, starting January exactly at the same weight and body fat you had at the end of August. Actually not regressing, but actually maintaining throughout the holidays. You probably would take that deal if it was on the table, I know I would! You see, we are all geared up with the ‘all or nothing’ mindset. The reality is it does not have to be like this. During the fall months and holiday season, you will have some extra “off plan” meals and you will miss some exercise days, but if you are dialed in around 85% of the time, you will definitely maintain. Then come January, you are not looking at losing your “holiday weight”, you are focusing on getting your body in even better shape than last summer.
· Tip 4 – Always have your Mobile Readiness Food Kit (MRFK)
i. As long as you keep your blood sugar stable it’s impossible to store body fat. Your MRFK ensures food is always within an arm’s length to keep your body fueled, balanced and burning body fat. A MRFK can be as simple as a protein bar in your purse, or as complete as a cooler with Greek yogurt, nuts and fruit. Basically all that matters is that you have balanced meals available for those busy times during the day, especially your mid morning and afternoon meals.
· Tip 5 – Remain in Control -
i. The holiday season is a crazy time, work load picks up, kids are back in school, holidays are right around the corner, it is easy to let your health take a back seat, especially your nutrition. Your number one focus during the slippery month of September is to stay ahead of the game and spend a few hours each Sunday stocking up your fridge and cupboards with good healthy food and planning your exercise routine for the upcoming week. We all hate the feeling of having to scramble due to being unprepared, so the solution is easy, plan ahead and stay in control!
Celebzter: Any other tips for us?
Mark: Just remember to Have Fun with your food and exercise and Enjoy the Process!! This mindset makes your health part of your world forever.
Celebzter: Lastly, what is chelsea like to work with?
Mark:Chelsea is one of my greatest friends and inspirations. I asked her to write the foreword because she is an amazing example of how it is possible to make your health work regardless of how busy your lifestyle is. You just need to make a choice and then choose to make your health a priority. She is not only the funniest person I know, but she is also one of the most genuine, kind and passionate people I have ever known. Our friendship began in 8 years ago and she is family to me. So as you can tell, I love working with Chelsea. Her commitment to her health inspires so many people to dive in and take back control of their food and exercise, just like she did.
We sure are fans!
For information on Mark, see below for all his details!
Mark Macdonald, NC, CPT, is the CEO and creator of Venice Nutrition. He opened the first Venice Nutrition Consulting Center in Venice Beach, CA, and it has since developed into a network of more than 350 centers across the United Station. Macdonald lives in Atlanta with his wife Abbi and their son Hunter. Visit him online at venicenutrition.com.
Venice Nutrition’s 3 Step System That Unlocks Your Body’s Full Potential
By Mark Macdonald
On Sale April 2011; $26.99; Hardcover; 9780061997273
Also Available as an eBook: 9780062078698