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Shape
Up
By M.R.Rajna
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Celebrity
trainer Michael George sculpts some of the best
bodies in the movie business. He knows how to help an actress
shape up for a role in as little as four weeks. Even better,
he knows how to help her stay slim and sexy when the cameras
aren't
rolling. Here are some of his secrets:
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1. To get an actress camera-ready
in a short amount of time, George gets down to business! His
prescription, 'a strict diet, five days of weight work per week
and six days of cardio.'
2. George's diet philosophy: 'For weight management, follow
a structured nutritional plan that provides for five small meals
per day versus two or three large meals per day. Fuel your body
efficiently by eating small meals every two to three hours.
This will allow your metabolism to operate at an optimal level.'
3. George trains his clients using a technique he calls Integrated
Motivational Fitness. He created this concept to prevent the
boredom that often leads people to drop out. To keep it interesting,
he suggests doing a different cardio activity every day of the
week: 'On Monday, you could take a step or low-impact aerobic
class, a great way to gain balance and agility skills. Tuesday
you could find yourself working the machines -- 15 minutes on
the treadmill, 15 minutes on the Stairmaster, 15 minutes on
the bicycle. Wednesday is your new activity day -- try aerobic
boxing, a great way to burn calories and build strength at the
same time. Thursday you participate in a sports league or pick-up
game, such as basketball or volleyball. Friday it's taking a
swim, a low-impact high-calorie burning workout that refreshes
as it works. Saturday you take that Power Yoga course, burning
calories, gaining flexibility, and giving your mind a chance
to quiet down. Sunday you take it outside! Go mountain biking,
hiking or walking with the family.'
4. According to George, one of the added benefits of building
variety into your routine, is that it turns a regular workout
schedule into cardiovascular cross training. By constantly trying
new activities, you'll not only beat boredom; you'll also target
a greater variety of muscle groups and see results even faster.
5. To make ab exercises work harder, George gives them a little
something extra. For actress and new mom Reese Witherspoon,
George recommended that she lift her legs in the air and cross
them at the ankles to make her crunches even more effective.
6. Instead of plain old squats, George had actress/singer Jennifer
Lopez do these 'squat raises' to tone up her legs: With feet
shoulder-width apart, bend knees slightly and lower your body
until you're almost sitting. Rise back up and onto your toes.
Do two sets of 25.
7. Part of the arm workout George designed for actress Jennifer
Anniston is a move you may remember from gym class. To do basic
arm circles, hold your arms out at shoulder level and do small
circles for one minute in each direction. Do three sets.
8. George may be most famous for sculpting Meg Ryan's buff biceps.
Here's how you can get yours into similar shape: Try 12 regular
bicep curls with eight-pound weights, then do 12 side bicep
curls with five-pound weights (keep your elbows against your
rib cage, but turn your forearms out and lift to the side).
9. George grew up a chubby and rebellious kid with bad eating
habits but later learned the power of the mind-body connection.
He shares this passion with his clients. 'Fitness combined with
spirituality changed my life,' he says. 'Learning how to take
care of my body and mind through consistent exercise, proper
nutrition and a sound spiritual path has added a profound quality
to my life. Before I turned to athletics and fitness I was on
a path of total self-destruction. Health and fitness literally
saved my life.'
10. If you're ever under the weather, or too tired to workout,
don't give up. Simply take your usual workout down a few notches.
If you've got a head cold that's on the mend, George recommends
a light workout of walking, stretching or yoga. If you're jet
lagged, try swimming. If you have PMS, avoid high-impact exercise
and try cycling or walking on a treadmill instead. |
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