1. Change is good!
Jessica Biel’s trainer, Jason Walsh, likes to keep his client mentally stimulated. “I’m a big advocate of recreational sports and stuff. If someone can get out there, even if it’s a hike or something like that, just to break up the monotony of going to the gym…I really like that.”
2. Hard work is even better.
According to Walsh, Biel’s workouts are intense. “We do full body movements. You are pretty much using as many muscles at once, which in turn will jack that heart rate up.”
3. Food is not the enemy.
If you’re out and about as Walsh recommends, you need snacks and drinks to give you sustained energy. He suggests “really organic and clean foods, all natural, like nuts.” Also, “an amino acid drink, so that you’re not burning up a lot of your muscle, or protein.”
4. Everything old is new again.
Walsh loves to use medicine balls with his intermediate to advanced level clients. “Get a medicine ball and do a lunge with a twist while you are holding the ball. Those are great. You are activating so many muscles at once, and you are using those muscles over so many different plains.”
5. Healthy meals can be tasty.
Harley Pasternak, who works with Eva Mendes and Grey’s Anatomy star Katherine Heigl, taught both of the actresses how to cook meals with some easy, healthy substitutions. “Breakfast would be whole grain bread French toast with egg whites and cinnamon. For a mid-morning snack, they’d do a mixed-berry protein shake. Lunch might be sweet potato tuna melt. An afternoon snack might be hummus with celery sticks. Dinner would be spaghetti and meatballs with spaghetti squash and meatballs made of turkey or chicken breast.”
6. Just because it’s trendy doesn’t mean it works.
Pasternak doesn’t do yoga or pilates with his clients. “Those are great forms of exercise for stability and balance, but neither one of those is going to change your body dramatically like training with weights does.”
7. The “F” word is not all bad.
Rachel McAdams’ trainer, Jerry Owen, says, “The biggest problem is that people are fat phobic. It¹s clinically proven that we need healthy fat in our diets. You need to eat a balanced diet but not be afraid of fat, like Omega 3 fatty acids like walnuts, olive oil and even coconut oil.”
8. Focus on your whole body - not just problem areas.
Owens tells Us the best way to lose weight and tone up is “to blend nutrition, exercise, and physical therapy. The body responds better. People get too wrapped up in doing isolated movement, like being very body part specific.”
9. All Cardio and no lifting makes for bad workouts.
“People get too cardio-crazy and need to do more weight lifting,” says Owens. He explains that for many people on elliptical machines, “their heart Rate is about the same as if they were shopping around a mall.”
10. Everybody needs a break.
Owens delivers the best news possible: working out for more than an hour is a “waste of time.” He suggests gym-goers “take one to two days off a week: have a massage, make sure you get plenty of rest. The muscles actually change when they’re recovering.”
Wednesday, January 13, 2010
Jessica Alba
Before you scream "Wait Jessica Alba is a genetically gifted super freak! I'm sure everyone in her family looks like Greek gods!", remember, she's said in a bunch of interviews that most of her family is overweight. She started cooking her own food at age 12 'cause she didn't want to be overweight also.
The Sun reports Jessica Alba saying: “When I eat breakfast I’ll have an egg-white omelette and fruit, or cottage cheese and a peach.” Look, I'm sure no one out there thought that Jessica Alba ate Fruit Loops for breakfast. And no one reading this thinks that she skips breakfast. It's not that surprising to find out what the secret is: Jessica Alba eats several small meals per day made up of good whole foods.
And, as I've written about before - Jessica does really smart circuit training workouts and she includes some my personal favorite big compound movements like squats lunges.
Back to the story from Cosmo. Look, every month they publish 73 trillion new things a girl can do to drive her boyfriend wild! Or how to seduce any man in the supermarket, no matter what aisle he's in! Or how to be her guy's ultimate sex fantasy! I think it's a little simpler than they usually make it seem:
I think every guy's biggest fantasy is a girl who eats good whole food, in several small meals per day, and does circtuit training that includes big movements like squats and lunges.
Feel free to do some lunges right now. You can pick up the fruit, veggies and lean meat on the way home.
Actually, lets do it Cosmo style - "5 things you can do right now to be 10x sexier!"
1.) Try a circuit of 16 lunges (8 per leg) and 8 pushups (can be full pushups, knee pushups, or hands on a table pushups). See how many circuits you can do in 10 minutes, resting as needed.
2.) Interval cardio: 15 minutes - alternating between one minute sprinting and two minutes walking.
3.) Go to the supermarket or local farmer's market and stock up on your favorite in-season fruits and vegetables. You might also want to get some brown rice and oatmeal.
4.) At the supermarket, fish market or local butchers, get some fish, chicken, pork, bison or lean beef. Get your favorite, or a variety - but get enough so you've got some good protein for the whole week.
5.) Cook up the meat, fish or chicken with your favorite spices and veggies. Portion it out for individual meals, and refridgerate or freeze it in perfectly portioned meals.
To learn Jessica's daily routine, read more
· Warm-up for 10-15 minutes to bring your heart rate up on the treadmill or elliptical
· 45 minutes (to one hour) of cardio
· 50 lunges
· 50 crunches
· 10 minute cool down on the treadmill or elliptical to bring your heart rate back down
Fit's Tip: While it was never reported that Jessica starts or ends her routine with stretching, it is always a good idea to stretch before and after working out. Also drink 3 liters of water.
*
Her Workout
Trainer Ramona Braganza tells how she helped sculpt Alba's bod.
Butt: Since Alba has problematic hip joints, Braganza avoided jumping exercises and opted for either Pilates, walking lunges, light squats or 20 to 30 minutes on an elliptical machine every day. "She's got a beautiful bottom," notes Braganza.
Arms: Alba toned her biceps with various dumbbell curls using 8- to 10-lb. weights; three sets of at least 20 reps. For triceps, she did dips or weighted presses. She worked arms at least twice a week.
Shoulders and Back: Alba worked on these at least twice a week, doing military presses with 10-lb. dumbbells; three sets of 15 reps. She also used light dumbbells for lateral raises. "Her shoulders get a nice square shape," says Braganza.
Chest: Alba alternated dumbbell presses (15 to 20 lbs., three sets of 15 reps) with dumbbell flys (12 to 15 lbs., three sets of 12 reps), done on an incline bench or stability ball.
Abs: For her taut stomach, Alba combined crunches and mat Pilates work daily. "It's gentler but strengthening," says Braganza.
Diet: Alba ate four to five small meals a day, every three hours, usually starting with a shake or oatmeal and fruit. Dinner was salad with chicken or fish.
*
Jessica Alba - Hollywood's wonder body:
Regarding her workout routine, Jessica said, "I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself."
The Sun reports Jessica Alba saying: “When I eat breakfast I’ll have an egg-white omelette and fruit, or cottage cheese and a peach.” Look, I'm sure no one out there thought that Jessica Alba ate Fruit Loops for breakfast. And no one reading this thinks that she skips breakfast. It's not that surprising to find out what the secret is: Jessica Alba eats several small meals per day made up of good whole foods.
And, as I've written about before - Jessica does really smart circuit training workouts and she includes some my personal favorite big compound movements like squats lunges.
Back to the story from Cosmo. Look, every month they publish 73 trillion new things a girl can do to drive her boyfriend wild! Or how to seduce any man in the supermarket, no matter what aisle he's in! Or how to be her guy's ultimate sex fantasy! I think it's a little simpler than they usually make it seem:
I think every guy's biggest fantasy is a girl who eats good whole food, in several small meals per day, and does circtuit training that includes big movements like squats and lunges.
Feel free to do some lunges right now. You can pick up the fruit, veggies and lean meat on the way home.
Actually, lets do it Cosmo style - "5 things you can do right now to be 10x sexier!"
1.) Try a circuit of 16 lunges (8 per leg) and 8 pushups (can be full pushups, knee pushups, or hands on a table pushups). See how many circuits you can do in 10 minutes, resting as needed.
2.) Interval cardio: 15 minutes - alternating between one minute sprinting and two minutes walking.
3.) Go to the supermarket or local farmer's market and stock up on your favorite in-season fruits and vegetables. You might also want to get some brown rice and oatmeal.
4.) At the supermarket, fish market or local butchers, get some fish, chicken, pork, bison or lean beef. Get your favorite, or a variety - but get enough so you've got some good protein for the whole week.
5.) Cook up the meat, fish or chicken with your favorite spices and veggies. Portion it out for individual meals, and refridgerate or freeze it in perfectly portioned meals.
To learn Jessica's daily routine, read more
· Warm-up for 10-15 minutes to bring your heart rate up on the treadmill or elliptical
· 45 minutes (to one hour) of cardio
· 50 lunges
· 50 crunches
· 10 minute cool down on the treadmill or elliptical to bring your heart rate back down
Fit's Tip: While it was never reported that Jessica starts or ends her routine with stretching, it is always a good idea to stretch before and after working out. Also drink 3 liters of water.
*
Her Workout
Trainer Ramona Braganza tells how she helped sculpt Alba's bod.
Butt: Since Alba has problematic hip joints, Braganza avoided jumping exercises and opted for either Pilates, walking lunges, light squats or 20 to 30 minutes on an elliptical machine every day. "She's got a beautiful bottom," notes Braganza.
Arms: Alba toned her biceps with various dumbbell curls using 8- to 10-lb. weights; three sets of at least 20 reps. For triceps, she did dips or weighted presses. She worked arms at least twice a week.
Shoulders and Back: Alba worked on these at least twice a week, doing military presses with 10-lb. dumbbells; three sets of 15 reps. She also used light dumbbells for lateral raises. "Her shoulders get a nice square shape," says Braganza.
Chest: Alba alternated dumbbell presses (15 to 20 lbs., three sets of 15 reps) with dumbbell flys (12 to 15 lbs., three sets of 12 reps), done on an incline bench or stability ball.
Abs: For her taut stomach, Alba combined crunches and mat Pilates work daily. "It's gentler but strengthening," says Braganza.
Diet: Alba ate four to five small meals a day, every three hours, usually starting with a shake or oatmeal and fruit. Dinner was salad with chicken or fish.
*
Jessica Alba - Hollywood's wonder body:
Regarding her workout routine, Jessica said, "I try to work out every day for 45 minutes to an hour. I start out on the treadmills or elliptical machine for 10 to 15 minutes to get my heart rate up to 180 beats per minute. Then I do 50 lunges and crunches. Next I get back on the machine for another 10 minutes. Then I work on shoulders, biceps and triceps. I do that nonstop for four sets. When I work out, I have energy and feel good about myself."
Britney Spears
As Brit always says, we gotta love ourselves for who we are n that includes loving how we look like. Getting obsessed with our bodys n always wanting less here, more there is no good, but taking care of our body n our health is loving us. So take care of your health n your body - yourself - EXERCISING!
"I think that you should be proud of the body that God has given you. Take care of it by eating right and exercising, but be proud of it and of who you are, " Britney.
Did you know that being in your healthy weight helps you avoid cardiovascular illnesses? [It does.] N a recent study says exercising n keeping a healthy lifestyle even help your memory! N did you know that even simply trying to lose weight may mean a longer life? A recent study revealed that overweight people who attempted to lose weight tended to live longer compared to overweight people who did not attempt weight loss. What's more, the effect was observed even if the dieters were not successful in dropping any pounds. But even if you don't need to loose weight, excersing will always help you look n feel better.
Maybe your thing is running or playing some sport, but if you wanna do some excersing like Brit - don't forget to dance for hours!! - n do like she does in the MTV Diary. A warm up, abdominals, strenght circuits, n then do abdominals n cardio again. Remeber that a proper warm-up might help you burn more calories by ensuring that you don't conk out too soon. In a study, exercise that was preceded by a warm-up period produced less lactic acid buildup in muscle and blood. Lactic acid is what causes that burning sensation in your muscles that makes you want to call it quits. So also when you finish, make sure you strech legs and arms for at around 10 minutes so it doesn't hurt the next day!
According to Marie-Anne Foubister Britney's routine is the following, n seeing how it works it's a great thing to copy. But make sure you don't do the same routine day after day. If your body gets used to a certain need [calories, etc] then it won't help your weight or even strengh your body. Still, it does work as maintenance. So weather you use this routine or not make sure you alternate exercises and add or change things form time to time. The best is to start with less [crunches, leg raises, etc] n go adding more every week or so. Same with the weights. The key is to make sure you don't drop the routine. Set one that you know you can follow, and make it 'deeper' when you feel comfortable. A half hour 3 times a week is great. In fact, even when you're in your best exercising moment don't exercise 7 days a weeks. It's important that your muscles can rest.
Onto rest, sleep 8 hours a day. At least not less than 6 - n not more than 10 -. ;) Excersing helps imporove the quality of your rest. However, since it gets your adrenaline levels n temeture up, it will give u a hard time to fall asleep (what you need is exactly the opposite). The best is to exersice before 5pm, but if you can only do it at night make sure you finish 3 hours before getting to bed. To Britney the best time is the morning cos she says it gives her energy to go thru the entire day. N with all the traveling n dancing she does it must be a looot of energy!
"I do yoga, every day when I have a downtime, a lot of stretches and sit-ups. I feel better about myself physically and have more energy," she said to In Style.
So when you get inspired, be sure to get your fair share of vitamins E and C. Research suggests that these two antioxidant vitamins may help speed your muscles' recovery from strenuous exercise. Choose a daily supplement that contains 1,200 milligrams of vitamin C and 400 IU of vitamin E; or at least drink orange juice and add kiwis, strawberries, bell peppers and tomatoes to your diet for vitamin C. We can't get the E from the food, tho. So try getting the vitamins there, it will always be great for u cos it's very important for loads of stuff.
Just one more thing, remember our previous Do Like Brit: drink 2 lts of water a day. When you exersice take some water with you, you'll need it! Just make sure it's not super cold cos that would hurt your body.
BRITNEY'S WORK OUT ROUTINE
90 minutes, four times a week:
°Warm up: 10 minutes on a cardiovascular machine, such as a treadmill or a stationary bike. But only at a medium pace, so as to not tire out too early in the workout.
°Abdominals:50 crunches, 50 bicycle twists & 50 leg raises. Repeat this rountine 3 more time in between weights, making it 600 crunches in all.
°Strength Circuit: Using weights work on the arms, chest, back & lower body. Bicep curls, tricep kickbacks, fly exercises and presses.
°Back to Cardio and Abs: 30 minutes jogging on the treadmill or exercise on an elliptical cross-training machine. Then repeat the same abdominal workout up to three more times in sets of 150 of each exercise.
°Stretch: Lots of stretches after each workout and at least one yoga class a week.
WHAA?? No worries! Here's how to do them:
CRUNCHES
Don't come all the way up like old-fashioned sit-ups, aim to lift your upper body at least 8ins off the ground.
Lie on the floor, making sure your back and the bottom of your feet are flat on the ground so your legs are in an upside down V shape. Put your hands by your head with your elbows out. Now lift your shoulders about 10 inches off the floor using your stomach muscles. Squeeze the abdominal muscles when you do this, pausing at the top for a second. Don't just flop back down though, use your stomach muscles to slowly lower your body. Breathing is important too - breath out as you lift your body, and breath in as you lower.
SIDE CRUNCHES
Stay in the same position as for the crunch, but this time put your knees together then lower them to the left and rest them on the floor. Your body will be slightly twisted. Now draw your tummy up as you did before, and then gently lower. This will work just one side of you stomach, so repeat with your legs on the right side after completing your set.
BICYCLE TWISTS
Still in the crunch position, put your hands behind your head & pull your left leg in to meet your right elbow. Crunch up & down with a twist in your body, swapping from left-knee meeting right-elbow to right-knee meeting left-elbow.
Lie on your back with your legs straight, hands under your head and elbows out by your side. Now lift your legs about 10 inches off the floor. Bring your right knee towards your chest and push your left foot straight out, as you do this draw your tummy up and bring your left elbow over your tummy to touch your right knee. Now reverse the movement to do the other side, moving your legs as if you were riding an imaginary bicycle on your back.
LEG RAISES
Lie on your back with your legs straight up in the air so your feet are pointed to the ceiling. Cross your feet over each other & thrust them towards the ceiling so that your hips come up off the ground by about 4in. Keeping your body at a 90-degree angle to your legs will work the lower abs really hard.
Lie on your back, stick your legs in the air with the soles of your feet pointing up at the ceiling. Now put your arms by your side and your palms flat on the floor, raising your heels towards the ceiling you should do this by pulling with your stomach muscles, not with your back or legs. As you lift breathe out.
ARMS
BICEP CURL
Using 10lb weights, hold one weight in each hand at hip-height with palms facing forward. Keep your elbows tight to your body so the only thing that moves is your forearms. Curl the weight up to your chest (both arms together) then lower in a controlled movement. Repeat 20 times.
TRICEP KICKBACKS
Stand new to a weight bench put closest leg onto the bench in a kneeling position with other leg straight, standing on the floor, holding the weight in the outside hand use your other hand to support you on the bench by bending at the waist. Hold the weight out in front of you and parallel to the floor arm straight. By flexing the lower arm kick the weight back out & behind you son your hand is almost pointing to the roof and back down again, remember to bend at the elbow. Repeat 20 times on each side. After you have done 20 go back to the bicep curls.
CHEST & BACK
FLY EXERCISE
Lie on a bench holding the weight above you with your arms slightly bent, then drop your arms down to the side of you so the weights fall down to chest level. Push them back up to the starting position and repeat.
CHEST PRESS
Lie on a bench holding the weights just above your chest, your arms bent. Stretch your arms out in-front of you to their full extension, slower lower to starting position and repeat.
SEATED ROW & LAT PULL-DOWN'S USING GYM MACHINES
SHOULDERS
FREE WEIGHT SHOULDER PRESS
Hold barbells straight above your head with arms stretched out fully, bend your arms until the weights sit just above your shoulders and push up again.
LOWER BODY: Britney doesn't do leg weights work, the 30 minute cardio workout in the middle of her session keeps her legs, hips and bottom perfectly toned. Only balance board work.
BACK TO CARDIO & ABS
The second cardio workout is longer, a 30 minute stint. Either on the treadmill jogging or using an elliptical cross-training machine which works legs and bottom almost like running on the spot crossed with stepping. Then repeat the same abdominal workout up to three more times in sets of 150.
Brit: "She's fond of her mom's food but it tends to be carb heavy and calorific. I've told her to cut out barbeque sauces and gravies, and eat more protein - especially on tour. She also needs complex carbs such as brown rice, veggies and wholegrain breads."
"I think that you should be proud of the body that God has given you. Take care of it by eating right and exercising, but be proud of it and of who you are, " Britney.
Did you know that being in your healthy weight helps you avoid cardiovascular illnesses? [It does.] N a recent study says exercising n keeping a healthy lifestyle even help your memory! N did you know that even simply trying to lose weight may mean a longer life? A recent study revealed that overweight people who attempted to lose weight tended to live longer compared to overweight people who did not attempt weight loss. What's more, the effect was observed even if the dieters were not successful in dropping any pounds. But even if you don't need to loose weight, excersing will always help you look n feel better.
Maybe your thing is running or playing some sport, but if you wanna do some excersing like Brit - don't forget to dance for hours!! - n do like she does in the MTV Diary. A warm up, abdominals, strenght circuits, n then do abdominals n cardio again. Remeber that a proper warm-up might help you burn more calories by ensuring that you don't conk out too soon. In a study, exercise that was preceded by a warm-up period produced less lactic acid buildup in muscle and blood. Lactic acid is what causes that burning sensation in your muscles that makes you want to call it quits. So also when you finish, make sure you strech legs and arms for at around 10 minutes so it doesn't hurt the next day!
According to Marie-Anne Foubister Britney's routine is the following, n seeing how it works it's a great thing to copy. But make sure you don't do the same routine day after day. If your body gets used to a certain need [calories, etc] then it won't help your weight or even strengh your body. Still, it does work as maintenance. So weather you use this routine or not make sure you alternate exercises and add or change things form time to time. The best is to start with less [crunches, leg raises, etc] n go adding more every week or so. Same with the weights. The key is to make sure you don't drop the routine. Set one that you know you can follow, and make it 'deeper' when you feel comfortable. A half hour 3 times a week is great. In fact, even when you're in your best exercising moment don't exercise 7 days a weeks. It's important that your muscles can rest.
Onto rest, sleep 8 hours a day. At least not less than 6 - n not more than 10 -. ;) Excersing helps imporove the quality of your rest. However, since it gets your adrenaline levels n temeture up, it will give u a hard time to fall asleep (what you need is exactly the opposite). The best is to exersice before 5pm, but if you can only do it at night make sure you finish 3 hours before getting to bed. To Britney the best time is the morning cos she says it gives her energy to go thru the entire day. N with all the traveling n dancing she does it must be a looot of energy!
"I do yoga, every day when I have a downtime, a lot of stretches and sit-ups. I feel better about myself physically and have more energy," she said to In Style.
So when you get inspired, be sure to get your fair share of vitamins E and C. Research suggests that these two antioxidant vitamins may help speed your muscles' recovery from strenuous exercise. Choose a daily supplement that contains 1,200 milligrams of vitamin C and 400 IU of vitamin E; or at least drink orange juice and add kiwis, strawberries, bell peppers and tomatoes to your diet for vitamin C. We can't get the E from the food, tho. So try getting the vitamins there, it will always be great for u cos it's very important for loads of stuff.
Just one more thing, remember our previous Do Like Brit: drink 2 lts of water a day. When you exersice take some water with you, you'll need it! Just make sure it's not super cold cos that would hurt your body.
BRITNEY'S WORK OUT ROUTINE
90 minutes, four times a week:
°Warm up: 10 minutes on a cardiovascular machine, such as a treadmill or a stationary bike. But only at a medium pace, so as to not tire out too early in the workout.
°Abdominals:50 crunches, 50 bicycle twists & 50 leg raises. Repeat this rountine 3 more time in between weights, making it 600 crunches in all.
°Strength Circuit: Using weights work on the arms, chest, back & lower body. Bicep curls, tricep kickbacks, fly exercises and presses.
°Back to Cardio and Abs: 30 minutes jogging on the treadmill or exercise on an elliptical cross-training machine. Then repeat the same abdominal workout up to three more times in sets of 150 of each exercise.
°Stretch: Lots of stretches after each workout and at least one yoga class a week.
WHAA?? No worries! Here's how to do them:
CRUNCHES
Don't come all the way up like old-fashioned sit-ups, aim to lift your upper body at least 8ins off the ground.
Lie on the floor, making sure your back and the bottom of your feet are flat on the ground so your legs are in an upside down V shape. Put your hands by your head with your elbows out. Now lift your shoulders about 10 inches off the floor using your stomach muscles. Squeeze the abdominal muscles when you do this, pausing at the top for a second. Don't just flop back down though, use your stomach muscles to slowly lower your body. Breathing is important too - breath out as you lift your body, and breath in as you lower.
SIDE CRUNCHES
Stay in the same position as for the crunch, but this time put your knees together then lower them to the left and rest them on the floor. Your body will be slightly twisted. Now draw your tummy up as you did before, and then gently lower. This will work just one side of you stomach, so repeat with your legs on the right side after completing your set.
BICYCLE TWISTS
Still in the crunch position, put your hands behind your head & pull your left leg in to meet your right elbow. Crunch up & down with a twist in your body, swapping from left-knee meeting right-elbow to right-knee meeting left-elbow.
Lie on your back with your legs straight, hands under your head and elbows out by your side. Now lift your legs about 10 inches off the floor. Bring your right knee towards your chest and push your left foot straight out, as you do this draw your tummy up and bring your left elbow over your tummy to touch your right knee. Now reverse the movement to do the other side, moving your legs as if you were riding an imaginary bicycle on your back.
LEG RAISES
Lie on your back with your legs straight up in the air so your feet are pointed to the ceiling. Cross your feet over each other & thrust them towards the ceiling so that your hips come up off the ground by about 4in. Keeping your body at a 90-degree angle to your legs will work the lower abs really hard.
Lie on your back, stick your legs in the air with the soles of your feet pointing up at the ceiling. Now put your arms by your side and your palms flat on the floor, raising your heels towards the ceiling you should do this by pulling with your stomach muscles, not with your back or legs. As you lift breathe out.
ARMS
BICEP CURL
Using 10lb weights, hold one weight in each hand at hip-height with palms facing forward. Keep your elbows tight to your body so the only thing that moves is your forearms. Curl the weight up to your chest (both arms together) then lower in a controlled movement. Repeat 20 times.
TRICEP KICKBACKS
Stand new to a weight bench put closest leg onto the bench in a kneeling position with other leg straight, standing on the floor, holding the weight in the outside hand use your other hand to support you on the bench by bending at the waist. Hold the weight out in front of you and parallel to the floor arm straight. By flexing the lower arm kick the weight back out & behind you son your hand is almost pointing to the roof and back down again, remember to bend at the elbow. Repeat 20 times on each side. After you have done 20 go back to the bicep curls.
CHEST & BACK
FLY EXERCISE
Lie on a bench holding the weight above you with your arms slightly bent, then drop your arms down to the side of you so the weights fall down to chest level. Push them back up to the starting position and repeat.
CHEST PRESS
Lie on a bench holding the weights just above your chest, your arms bent. Stretch your arms out in-front of you to their full extension, slower lower to starting position and repeat.
SEATED ROW & LAT PULL-DOWN'S USING GYM MACHINES
SHOULDERS
FREE WEIGHT SHOULDER PRESS
Hold barbells straight above your head with arms stretched out fully, bend your arms until the weights sit just above your shoulders and push up again.
LOWER BODY: Britney doesn't do leg weights work, the 30 minute cardio workout in the middle of her session keeps her legs, hips and bottom perfectly toned. Only balance board work.
BACK TO CARDIO & ABS
The second cardio workout is longer, a 30 minute stint. Either on the treadmill jogging or using an elliptical cross-training machine which works legs and bottom almost like running on the spot crossed with stepping. Then repeat the same abdominal workout up to three more times in sets of 150.
Brit: "She's fond of her mom's food but it tends to be carb heavy and calorific. I've told her to cut out barbeque sauces and gravies, and eat more protein - especially on tour. She also needs complex carbs such as brown rice, veggies and wholegrain breads."
Shruthi Hassan
Shruthi Hassan reveals her beauty secrets
“I prefer natural products and avoid anything with chemicals in it. Even though I'm particular about brands, I always ensure I pick up only good quality ones. I wash my face regularly and I make sure to apply night cream and as well as a first-class moisturizer in the daybreak. Since I spend a lot of time for open-air shoots, I carry a sun-screen with me all the time and re-apply it every two hours.
Once I got so tanned that my skin became three shades darker. To treat this I used natural products like lemon, honey and tomato. Also water is the best medicine for a good skin and therefore I drink a lot of water throughout the day,” revealed Shruthi about her attractiveness tips.
“I prefer natural products and avoid anything with chemicals in it. Even though I'm particular about brands, I always ensure I pick up only good quality ones. I wash my face regularly and I make sure to apply night cream and as well as a first-class moisturizer in the daybreak. Since I spend a lot of time for open-air shoots, I carry a sun-screen with me all the time and re-apply it every two hours.
Once I got so tanned that my skin became three shades darker. To treat this I used natural products like lemon, honey and tomato. Also water is the best medicine for a good skin and therefore I drink a lot of water throughout the day,” revealed Shruthi about her attractiveness tips.
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