Training and Dieting Tips from Hollywood Celebrity Trainers

According to a recent report by CNN after speaking with five celebrity trainers, who, without hesitation, say their star clients have to work just as hard as anyone else to achieve their weight loss and fitness goals. The main difference between training a celebrity and training any other client, they say, is scheduling.

Here are some of their comments about training their celebrity clients.

“The only difference is possibly the hour that I’m training them.”

“Another difference between training celebrity clients and other clients is often a tighter deadline.”

“If I have to get them ready for a project and I’ve only got six weeks, or two months, that’s a lot more pressure on them than it would be to just get ready for the summer to wear a bikini, or for overall health and maintenance.”

“Even supermodels have to work out. You may have nice long legs or whatever, but if you want to have muscle tone, you need to lift weights."

The approach

Celebrity trainers have various philosophies when it comes to training, but most tailor their regimens to fit seamlessly into their clients’ hectic lives.

Celebrity trainers create a plan their clients can stick to, with exercises that can be done out of the gym while traveling or on location, and diet plans that accommodate night after night of fundraisers and awards show dinners. Here’s how some of them do it:


Valerie Waters

Training philosophy: “Get in, get out, get a life.” Waters’ workouts last less than an hour, incorporating circuit training with weights and a “kitchen purge” to clear out bad food which she replaces with healthy options.

Best tip: “Don’t be afraid of weights. They’re the quickest way to change your body”


Gunnar Peterson

Training philosophy: Peterson creates different workouts for different clients every day. He has clients eat protein early in the day, making breakfast the largest meal and dinner the smallest.

Best tip: “Get on a regular routine. Exercise should be a cornerstone of your life, like brushing your teeth. It’s not even an option to blow it off.”


Ashley Borden

Training philosophy: As one of Karl List’s master trainers, Borden focuses on mio-fascial release, or deep tissue stretching; biomechanics with resistance and balance exercises; cardio, proper water intake and diet. She suggests drinking 100 ounces or water a day and gives her clients cardio homework, which they track using a heart rate monitor.

Best tip: Take care of the arches in your feet. “When your arches collapse, your knees rotate inward, and your hips rotate outward giving you a saddlebag appearance. It then pulls your sternum down, it pulls your neck forward, and everything collapses.” She suggests orthotics and mio-fascial release to combat chronic pain and posture problems.


Michael George

Training philosophy: George varies his workouts to keep clients engaged. He borrows from Eastern and Western philosophies, using martial arts, yoga, Pilates and meditation in conjunction with strength training. He saves time by using multiple muscle groups in each exercise, like a squat with a bicep curl. He also incorporates pliometrics and core boards.

Best tip: Don’t wait too long to integrate a healthy diet and consistent exercise into your days. “I’ve seen a lot of people come to me when it’s a little bit too late,” he said, “I’ve had [clients] pass away due to illnesses, cancer, heart disease, whatever it may be. The time is now. If you don’t put your health first you’re never really going to truly be happy.”


Bob Greene

Training philosophy: Greene tries to look at the entire individual and get clients to visualize how doing all the exercises he suggests will improve their lives. He says the physical benefits are almost meaningless if they don’t translate to “you having a better life overall … especially those areas not related to fitness.”

Best tip: “First thing is, know what you want,” Greene said. He said a lot of people want to work out because it’s “in” or they know they should be doing it, but don’t have a specific goal. “Know the reason you are making these changes in your habits, what is it you really want to achieve.” He also said most people need to do both weight training and cardio.

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Burn Belly Fat with Green Tea

Dieters are always searching for The Holy Grail of weight lossa substance that melts fat effortlessly. As a result, ads for miracle diet pills and fat loss potions are everywhere. But its pretty obvious that if any of these products worked, there wouldnt be an obesity epidemic.

Recently, though, theres evidence that a chemical found in ordinary green tea, epigallocatechin gallate, may offer a bit of weight loss magic. Since repeating that name is pretty challenging, lets just call it EGCG for short.

Green tea basics

Green tea (camellia sinensis) has been used for centuries in Asian countries. Unlike black teas, which are made with fermented leaves, green tea is produced by steaming fresh leaves. This production process results in higher content of polyphenols like EGCG, which is a flavonol. Black tea has 3-10% polyphenols, while green tea has 30-40%.


Benefits of green tea

Because of its high polyphenols, green tea is ascribed all kinds of health benefits, from normalizing blood pressure to lowering cancer risk. The Natural Medicines Comprehensive Database lists many of these, but the only benefit labeled likely effective is mental alertness, likely due to the caffeine content. Future research will likely clarify whether or not any of the phenols have disease-fighting effects.


Can you lose weight with green tea?

The proposed mechanism for green teas calorie-burning properties lies in the ability of EGCG to increase thermogenesis, or heat production, by influencing enzymes in the metabolic process. This doesnt necessarily mean that you will feel hot after drinking green tea. Rather it means that EGCG seems to increase the amount of calories burned throughout the day for all activities, from digesting food to climbing stairs to typing. Other food components, like caffeine or capsaicin (in hot peppers) can boost calorie burning, but EGCG has a stronger effect. However, the effect is not likely to melt pounds off overnight.

Green tea boosts metabolism and accelerates weight loss

A variety of studies on the effect of EGCG on weight and metabolism have been published. Most of them have encouraging results. In one study, energy expenditure was compared in men who were given green tea extract versus caffeine or plain water. The green tea extract caused a 4% boost in metabolism. The amount of extract given was approximately the amount reported to be in a cup of green tea. In another example , men given tea fortified with EGCG lost more weight compared to men given unfortified tea.


Conclusion: Green tea is worth a try for weight loss


If you enjoy drinking green tea and you are watching your weight, you might already be getting a small boost in metabolism. If you want to try adding green tea to your diet plan, keep in mind it also contains caffeine, albeit less than coffee. Also, the polyphenols in green tea are biologically active, and may interfere with medications you take. A pharmacist or physician can advise on this issue. As research into the effects of EGCG continues and its usefulness as a metabolism-booster is clarified, purified forms may become available.

For now, enjoy a cup of green tea. Just dont expect weight loss miracles.

How to Clean Up Your Diet Once and for All

Most people who find it really difficult to lose weight often shoot themselves in the foot when it comes to the execution of their fitness plans. The reason? Confusion due to unnecessary complexity. For the average person looking to shed some excess pounds, counting calories, keeping food diaries and so on is just too much of a hassle to keep up with, and in the end they’d rather do away with the dieting books and constant obsession with what they have ingested than the fat they initially wanted to lose.

For a beginner to the body recomposition game, you should set some very basic guidelines to begin with. Specialised diets are for specialised trainees. This will help you wade through all the traps complexity has set for you, and give you something to hold on to. The effectiveness of such diets are proven by the Atkins Diet, The South Beach Diet and so on – as the ‘rules’ that are to be followed are really quite simple.
Here’s three ways to clean up your diet, no nonsense style:


1) If God didn’t make it, don’t eat it – Don’t consume processed foods. It’s that simple. That means no TV dinners, sugary cereals, soda’s and so on. It isn’t really that difficult a concept to grasp.
What you should eat are things such as lean meats, eggs, vegetables, salads with olive oil and so on. The change you will see with this rule alone will give you the momentum and confidence to keep on track. Once you do start eating this way, you will notice a drastic change in what you consider ‘acceptable’ to eat.

Before, you wouldn’t have a second thought at picking up a bar of chocolate and munching away. This rule simply fixes that in a way where you don’t have to pull out a pocket sized calorie counting book to look up the item you’re about to eat.


2) Do not consume High Glycemic Index carbohydates – Low carbohydrate diets are the in thing nowadays, but there are carbohydates you can consume that do not affect your blood glucose (and therefore insulin and fat levels) to such a high degree. Fruits for example, are low on the GI scale. It would be wise to have a look at a GI chart and identify foods you eat normally and simply cut out the one’s that have a GI that is unacceptable.


3) Do not engage in a major lifestyle change: Works for some, but doesn’t for many. The slower the pace you go at, the smoother you will ease into it. If you all of a sudden decide to not eat High GI carbohydates, it will be unnecessarily difficult. Don’t make it hard on yourself, ease into it and take it one step at a time.

Raw Food Vegan Diet for Weight Loss

The perfect vegan weight loss diet is going to consist of a food combination that is balanced with vegetables, fruits, and nuts, (or other sources of “good fat” which will aid in energy and feeling full). Be weary of vegan weight loss diets which promote heavy use of breads and pasta’s. While these may fall under the definition of a ‘vegetarian diet’, they generally do not promote weight loss, rather this type of vegan weight loss diet can prevent weight loss from happening while actually increasing fat. High glycemic carbs, such as white bread and refined sugar foods should also be avoided. They can stimulate insulin surges and cause people to eat 60 – 70% more calories at the following meal. Again, they may fall under the umbrella of vegetarian but they are far from a real vegan weight loss diet.



A vegan weight loss diet ideally should consist of a large amount of vegetables, a moderate to minimal amount of fruit, and a moderate to minimal amount of vegetarian foods that contain healthy fats such as nuts, avocados, or certain oils like flax seed. The moderate to minimal recommendations all depend on how one personally reacts to fruit sugars and healthy fats. Some individuals do better on a vegan weight loss diet when they cut down a bit on their fruit intake, replacing them with instead with more vegetables.


When including grains and complex carbohydrates, again one should start with moderate to minimal amounts and gauge there vegan weight loss diet progress, and always be careful not to overeat these foods.

Again, the main elements to a successful vegan weight loss diet are high vegetable intake, and moderate to minimal fruits and healthy fats. There are many delicious, satisfying and filling vegan weight loss diet recipes available on the internet that center around these food combining elements.

Everyday Diet for Every Woman to Get a Flat Tummy

That's THE ultimate quest from every woman: "How to get rid of my belly fat and have a flat tummy?"

This thinking is just a myth and is all in the mind. You have to separate truth from myths in order to succeed in your fitness regiment. Know the facts then apply them.

You cannot continue to eat all types of food then end your day with a number of crunches to work off the fatty foods. This is just building fat on top of your muscles.

Some important facts to consider:

1. You can’t lose fat in just one part of your body since it is evenly distributed. Losing the fat must also be even.

2. You can’t crunch your way to a flat stomach without cardio exercises and a proper diet.

3. You will not gain a flat stomach if you have a layer of fat covering your stomach muscles.

4. By doing cardio exercises, you will burn fat all over your body, reducing the fat covering your stomach and enabling your stomach muscles show.

5. Cardio exercises burn more calories than stomach exercises like abdominal muscle w
orkouts and crunches. When you do cardio exercises, your body burns calories, which will result in you losing overall fat, stomach fat included.

6. The key to flattening your tummy is to increase your body’s metabolism so that it can effectively get rid of that excess body fat. A weight loss programme is the key to slimming your mid-section. Remember:

To flatten the tummy, you need to lose the fat covering your stomach muscles. The best way to lose belly fat is by changing your eating habits so your body stores less fat, and doing cardio exercises to burn existing stomach fat. Finish up with the crunches.

Here a few tips

• Exercise all you want but watch what you eat. As long you eat sugar and fat, your belly will stay flabby. Concentrate on eating fresh fruits, vegetables and lean proteins at each meal.

• The general rule is to cut kilos and calories. Stay away from fatty foods, high calorie condiments such as salad dressings, cookies and cakes, and eliminate sugary drinks.

• Beer bellies are not a myth. Avoid or drink alcohol in moderation as it makes you gain weight around your mid-section.. The sugar in alcohol gets stored as fat. If you want to drink beer, limit your consumption to one a day or stick to wine.

• Get your heart-rate up by doing moderate cardio-vascular exercises at least four to five times a week. This works your heart and boosts your metabolism to burn excess fat and calories. Exercises such as swimming, jogging, biking, brisk walking and even walking uphill are good for you.

• Twenty-five good, quality abdominal crunches are better than 100 half done ones. Perform four sets of 20 to 25 solid crunches while resting for about 90 seconds in between sets. Vary the exercises with ball crunches, reverse leg lifts, bicycle cycling, captain’s chair leg raise, full vertical crunch and plunks on elbows and toes. While these exercises won’t help you lose fat around your mid-section, they strengthen and tone your abdominal muscles, which will help amplify the flat stomach look.

• Drink plenty of water as staying well hydrated is the key to overall health. Water plays an added advantage when you are trying to tone up the tummy.

• Another key to burning fat is to keep your blood sugar stable. Eat small meals and healthy snacks on frequent occasions, like every two to three hours.

17 No Sweat Ways to Burn Calories and Lose Weight

1. Take vitamin D


Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of "The Thin Commandments" (Rodale), recommends 2,000 milligrams daily.



2. Drink coffee

Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of "The 'I' Diet" (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.



3. Sleep more

Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.
4. Do things by hand


Wash your dishes, vacuum, or cook dinner. "We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy," says Slayton.



5. Wear a basic pedometer

"Every week, aim to take a few more steps than you did the last week," says Wheelock.



6. Eat lightly and often

"For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.

7. Move briskly


"Walk like you're late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.



8. Laugh

"It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City.



9. Eat breakfast

"You send your body a signal that you're not starving, so it starts burning fat — even when you're just doing normal activities," says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.

10. Time yourself


Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.



11. Fill up on fiber

Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.



12. Go out of your way

At work, take the long way to the restroom — or even go up one flight of stairs.


13. Fidget


You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.



14. Stash flats in your bag

"My clients aren't going to slip on sneakers to go home, but there is a happy medium," says Slayton. "You might not run a marathon in ballet slippers, but at least you can move quickly."

15. Don't eat late at night


It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.



16. Straighten up

"Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles," says Brooklyn Decker, the model on the cover of this year's Sports Illustrated swimsuit issue.



17. Drink more

Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.