Before trainer Kit Rich became a Pilates instructor to the stars (and healthy-lifestyle ambassador for brands like Lucy), she was just a woman trying yet another crazy, extreme, or unhealthy diet in order to lose weight. "I tried everything," she recently told us, adding that she also suffered from eating disorders and body dysmorphia. "I was desperate to lose weight. So I would do, like what most women do, those freaking crazy juice diets. I would do all these extreme things, but it always brought me back to the other extreme."
After years of yo-yo dieting, Kit finally hit on her problem: she was working out in a way that wasn't sustainable. Her solution was one that helped her lose 30 pounds and one that she still shares with her students today, whether she's teaching a private class in LA or going on tour with a musician client. Her tip? Make it manageable. Specifically, Kit says that her mantra of "three miles or 30 minutes, every day" is what helped her finally break free from weight fluctuations and keep the pounds off for good. As in: run, walk, or hike your way to three miles a day, or do a 30-minute workout instead. "I really do believe wholeheartedly that the middle road is the way to go," she says. "Anything extreme is not long-lasting."
As a former athlete, this manageable mantra helped keep Kit from burning out on her workouts when she was trying to lose weight. "I come from a background of injury, and I had knee surgery, so you can't tell me to go and take some crazy bootcamp class," she says. "Because my knee will start to hurt, and then what's going to start to happen, I'm going to freak out that I won't be able to do that for the rest of my life." Instead, just telling yourself to do something little every day can help you get a hold of your health and your weight-loss goals. "Women need to feel empowered," she says. "They need to feel like what they're doing is something that they somewhat enjoy and that they can have a grip on. And that's why I believe in this three or 30 rule."
Only have a week or two before you don a bikini and want to look your best? We asked a few top celebrity trainers to spill all the last-minute weight-loss advice they give their clients when they are prepping for a red carpet event or photo shoot. While we won't say it's not hard work, the good news is there aren't any gimmicks or starvation schemes. Even better news? You'll feel strong, confident, and ready to wow in just a few days. Check out the last-minute weight-loss secrets here!
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1Exercise Every Day
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You're down to the wire, so make sure you make every moment count. "If you're trying to get ready for a last-minute event, then you better not skip a day," says celebrity trainer Zuzka Light. She recommends short 20-minute workouts done with medium weights or your own bodyweight. "The best workouts are high-intensity short routines that combine strength, cardio, endurance, balance, and flexibility," Zuzka says. "Basically you're using functional exercises that target every component of fitness in one powerful workout routine." Trainer and Vionic shoes spokesperson Juliet Kaska also recommends interval training to burn fat as well as Pilates to help define your waist.
While working out is integral to seeing results, overtraining can actually have the opposite effect, warns Gabrielle Union's trainer, Ahmad Baari. "If you are dieting plus overexercising, you will do more harm to your body by creating a toxic environment, which results in the body holding onto fat," he explains. Instead of long, overly hard exercises, Ahmad says to focus on the quality of your reps in order to stimulate muscle growth. "Anything more will be creating an overstressed system," he says. "Your body reads stress as a signal to hold onto stored fat instead of releasing it into the bloodstream to be used as fuel to replenish your muscles."
Pick high-quality foods like grass-fed beef, free-range poultry, and organic produce. "Choosing a good-quality food goes a long way, no matter what your goal is," Zuzka says. Ahmad also recommends going for dark-green, nonwilted, nutrient-dense vegetables to help fuel your body while losing pounds.
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4Fuel Your Body Right
When you're prepping for a last-minute event, eating becomes less about enjoying a gourmet meal and more about eating foods that give you the nutrients your body needs to stay energized. "You are literally fueling your body with just what it needs, meaning portion size, and exactly what it needs, meaning health-wise," says Tia Falcone, who used this philosophy to help Miss America Nina Davuluriget pageant ready. For many trainers, that means getting rid of all processed foods, alcohol, caffeine, sugar, breads, and pastas and instead sticking to lean proteins and fiber-rich vegetables along with healthy fats like avocados and olive oil.
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5Get Serious
If you really want to see results, it's time to get serious about your actions, says Juliet Kaska, the woman responsible for Stacy Keibler's toned legs. "Every bite and every second counts," she reminds us. Of her clients, she says, "if they aren't serious about it, it doesn't matter what I tell them to do, and the time we spend together working out won't matter."
Only have a week until a bikini-filled vacation? Teddy Bass, Cameron Diaz's longtime trainer, has a simple way to look and feel your best: "Cut everything white out." Eliminating salt, sugar, dairy, and white flour can help you look less bloated and give you more energy to feel your most confident on the beach, he says.
Image Source: POPSUGAR Photography / Nicole Perry
7Think Protein
For metabolism-building muscle and the energy to complete all your workouts, you've got to step up your protein. "I tell clients to make sure to consume 40 grams of protein upon waking in the morning," Ahmad says. Nike trainer Marie Purvis recommends something similar, saying, "Thirty grams of protein within 30 minutes of waking up" can help spur fat loss and stave off fatty cravings later in the day.
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8Visualize It
It can be daunting to think about how you're going to hit your future goal, so take some time out in your morning to set yourself up for success in a smaller way. "Set aside two to five minutes before you begin your day, developing the feelings or visual picture of a successful present-moment outcome, not a future event," Ahmad suggests. He also recommends sharing your small goals on social media or with close friends to hold yourself accountable. This way, you'll be able to celebrate the small daily victories, which will help you meet that bigger future goal.
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9Don't Eat Late
Give yourself time to burn off those calories. "No eating after 7 p.m. or three hours before bed," Juliet advises. Make sure you're eating enough throughout the day so you don't feel ravenous at night by loading up on protein, fiber, healthy fats, and complex carbs.
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10Count Calories Carefully
Losing weight involves cutting calories, but you should be careful about how much you're slashing from your diet. You still need enough calories to ensure your metabolism stays revved and you have enough energy for your workout plan. "According to the National Institutes of Health, an active 30-year-old female should eat 2,400 calories daily. So, if you take that average and deduct 300 calories you will lose one pound in 10 days," Juliet explains. "I would look to increase her expenditure of calories through working out as well as lowering her actual caloric intake to 1,200 to 1,800, depending on the person and their level of fitness." Your caloric intake will vary depending on your weight, activity level, age, goals, and more, but make sure you don't dip below 1,200 calories a day.
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Do These 6 Things With Your Fridge to Help You Drop Pounds
by Jenny Sugar
Your fridge could use a makeover. Sure, it's chock-full of healthy foods, but if you can't find the baby kale you just bought, then how will it end up in your breakfast smoothie? All you need is a little organization, and it'll go a long way in helping with weight-loss goals. Follow the tips below, and you'll be eating healthier in no time.
Get Organized When all your food is crammed into the fridge, it makes healthy items less accessible, which means you're less likely to reach for them. Being able to see food neatly arranged in your fridge will inspire you to create healthy recipes and eat good-for-you snacks. A decluttered fridge also helps you keep track of staples, so you never run out of things like Greek yogurt or breakfast basics like eggs. Versatile plastic storage bins, like the ones from Crate and Barrell ($11), are clear and stackable, making it easy to peruse the array of healthy foods available at your fingertips. Snack Center in the Fridge Create a snack center in your fridge (one of those Crate and Barrel bins would be perfect for this), so you have a go-to spot to find healthy munchables when hunger strikes. Place the bin in front at eye level, and stock it with premade 150 calorie bags of popcorn, cheese and crackers, trail mix, fresh fruit, cereal, pretzels, fruit and nut bars, fruit leather, and other healthy faves. Precut Veggies Veggies are low in cals and jam-packed with fiber; when you eat them you feel full longer, which keeps hunger at bay and prevents mindless snacking later. But your veggies can't help you lose weight if they sit in the crisper and go moldy before you have a chance to eat them. You're more likely to nosh on veggies if they're ready to eat. After hitting the grocery store, immediately wash, cut, and store carrots, peppers, cucumbers, broccoli, celery, and cherry tomatoes in reusable containers. Place thestack of precut veggies next to a tub of hummus, a bottle of low-calorie salad dressing like Annie's Gingerly Vinaigrette, or homemade dip of your choice. Fruit Bowl Fruit is also a perfect snack or dessert because the sweetness satisfies your sugar cravings, but it's much lower in calories than a chocolate bar or cookie. Ensure that you eat those nutritious apples, pears, kiwis, peaches, melons, and citrus fruits by displaying them in a bowl, so when you open the fridge door you're inspired to grab a piece. Ditch the Junk If unhealthy, nutrition-less food is in your fridge, you'll quickly push the carrot sticks out of the way to reach them. Get rid of everything from cans of soda to the half-eaten jar of nacho cheese sauce. What's that? You buy that stuff for your hubby or kids? Well don't. If it's there to tempt you, it will. If this health kick you're on rubs off on your family, it'll be that much easier to stick with it and drop those pounds; and your loved ones will be healthier too. Store Healthier Alternatives to Your Faves You know that ice cream is your weakness, so don't deprive yourself — it'll only lead to cravings. Make sure you have a lower-calorie option, such as sorbet bars, available to satisfy your sweet tooth. The same goes for other high-fat or high-calorie foods. Stock up on healthier alternatives, so you can still enjoy the foods you love without derailing your weight-loss train.
For some strange reason, Summer and fried foods go hand in hand. I find it strange that during the season we are regularly rocking bikinis and tiny tops, it's a tradition to consume incredibly greasy food that leaves you feeling bloated and, if you're me, in need of a bed to lie down in as soon as possible.
The next time you have the urge to eat something savory, crispy, and crunchy, let these baked zucchini chips curb your deep-fried cravings. You won't believe these easy crisps weigh in under 100 calories. Make sure you keep friends close when you bake these up — you'll be tempted to eat the whole tray once they're out of the oven.
From Ellie Krieger
Zucchini Parmesan Chips
Ingredients
Cooking spray 2 medium zucchinis (about 1 pound total) 1 tablespoon olive oil 1/4 cup freshly grated parmesan 1/4 cup plain dry breadcrumbs 1/8 teaspoon salt Freshly ground black pepper
Directions
Preheat the oven to 450ºF. Coat a baking sheet with cooking spray.
Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the parmesan, breadcrumbs, salt, and a few turns of pepper.
Dip each round into the parmesan mixture, coating it evenly on both sides and pressing the coating on to stick. Place in a single layer on the prepared baking sheet. If necessary, press down on each zucchini coin with the back of a spoon to make the coating stick even more.
Bake the zucchini rounds until browned and crisp, 25-30 minutes. Remove with spatula. Serve immediately.
Celebrity trainer Harley Pasternak is a big believer in the benefits of a back body workout, andhis Hollywood clients have the results to prove it! There are plenty of ways to get your back tightened up, but an exercise ball is an effective and challenging tool to get things started. Get in gear, and tame back bulge with each of these easy-to-follow exercises.
1Back Extensions
Targeting key muscles with this move helps to strengthen your back while improving your posture.
Lay your belly on a ball and find stability by spreading your legs wide and planting your toes on the floor.
Bring your arms in front of your ball, make fists, and point your thumbs out to the sides.
Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball, and lift the arms out wide. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
This counts as one rep. Complete three sets of 12 to 15 reps.
2Superman Ball Lifts
Your whole back will feel the burn with this variation on the standard Superman.
Lie on your belly, and hold an exercise ball between your feet.
Engage your abs, and extend your arms straight out in front of you.
As you inhale, squeeze the ball and lift your knees, arms, and chest off the floor. Hold for a count of 10, and then slowly release your body back to the floor.
This completes one rep. Complete two sets of 10 lifts.
3Upper-Back Lifts
Targeting key muscles with upper-back lifts helps to strengthen your back while improving your posture.
Lay your belly on the ball and spread your legs wide and plant your toes on the floor.
Bend your elbows and gently touch your fingertips to the back of your head. Keep your arms strong and resist the urge to rest your hands on your head.
Take a breath in and, as you exhale, raise your upper torso as much as you can, so your chest comes off the ball. Inhale to slowly lower your torso back to the starting position. Keeping your movements slow allows you to work your abs.
This counts as one rep. Complete three sets of 12 to 15 reps.
4Opposite-Limb Extensions
Work your upper back and challenge your core with this balancing move.
Lay your belly on a ball. Stabilize yourself by placing your hands underneath your shoulders and your feet hip-distance apart.
Simultaneously lift your right arm and your left leg straight out. Hold for two seconds and then release back to the ground.
Now lift your left arm and your right leg. Hold for two seconds and slowly release. Try to move slowly and with control. Try to keep the ball as steady as possible. Use your deep abs to help stabilize. Come back the starting position.
This completes one rep. Repeat this move for a total of 15 to 20 reps, alternating between lifting your left arm and right leg, and then your right arm and left leg.
Despite what popular diets say, carbs are not the enemy. But if you're on a weight-loss mission, a diet that's heavy in calorie-dense carbs is not going to support these goals. Luckily, many experts agree: you can have your carbs — and eat them, too! — just make sure it's for breakfast.
Biggest Loser trainer Bob Harper tells his clients on the ranch to "front load their carbohydrates." Many people ask Bob if they should be cutting carbs entirely, but he completely disagrees, since "your body needs carbs for fuel." When you eat carbs earlier in the day, however, "you'll know you'll have time to burn them off" with exercise.
Celebrity trainer Gunnar Peterson also recommends that his clients skip carbs later in the day — especially if they're getting ready for an important event! Foods like rice, grains, pastas, oatmeal, and potatoes make your body retain water, "which blurs, to a certain degree, definition and muscle separation," he says.
Manhattan-based nutritionist and registered dietitian Shira Lenchewski explains the science backs up these celebrity trainer claims. Our bodies' circadian rhythm, or "internal time-keeping system," plays a huge role in "metabolic and hormonal changes over 24-hour cycles." Carbohydrate metabolism fluctuates around the circadian cycle, meaning that "[carbs] are burned more efficiently in the morning than at night." For clients trying to lose weight, she recommends that the largest meal (higher in carbohydrates) is breakfast; the rest of your meals should be "trending smaller as the day goes on."
Intervals help fight belly fat and increase your running endurance. In this ladder run, the speed intervals increase in duration as the workout progresses to push your endurance, raise your heart rate, and rev your metabolism. As always, do adjust the speed as needed, but stay true to pushing the pace for yourself.
