Train like the stars
Tuesday 05 May 2009
Celeb fitness trainer Nicki Waterman has honed the bodies of Kelly Brook, Rachel Hunter, Jen Aniston and Denise Van Outen. Here she tells you how to shape up – without setting foot in a gym!
How to get arms... like Jennifer Aniston
Nicki says: “She may be 40, but at a slender 8st 3lbs and a size 6, Jennifer Aniston has a body to rival most women in their 20s. To stay in shape, 5ft 5 Jen runs every day and does yoga to tone up her arms.
"Even if you’re slim, fat naturally accumulates on the tops of your arms, but there are exercises you can do to avoid bingo wings!”
Banish bingo wings
Nicki says: “Doing this exercise gives the body instant definition because it forces blood into the muscles. You should see results immediately.”
Standing Tricep Extension
Stand with your feet hip-width apart, and tighten your abs. Hold a bottle of water in your left hand with your elbow close to your temple and pointing to the ceiling.
Using a slow, controlled movement, extend your elbow above your head without locking your arm. Don’t arch your back. Repeat, then switch arms. Do three sets of 12 to 15 repetitions every other day.
Jennifer’s Diet Secrets
Nicki says: “Jen is a devotee of The Zone Diet – a 40:30:30 ratio of carbs to fat to protein. She eats silica-rich foods such as onions, mushrooms, bamboo shoots and alfafa sprouts, as these strengthen and tone skin.
"Jen’s typical diet would be a low-fat yoghurt with strawberries for breakfast, plus 1oz lean bacon and 1tbsp of almonds. Lunch is 3oz of grilled chicken with a salad. She’d have 1oz of cheese and half an apple as a mid-afternoon snack and 3oz of pork for dinner with broccoli, olive oil, plus cheese and another half an apple.”
How to get a bum... like Kelly Brook
Nicki says: “At 8st 5lbs and 5ft 8, gorgeous Kelly has made a fortune from her famous curves. I met her when she was competing in SCD in 2007, and put her through her paces with a range of exercises to keep her toned.
"Kelly has a pert, firm bottom due to the fact that she does a variety of exercise – from walking to sex!”
Boost your bum
Nicki says: “Get a perkier bottom like Kelly’s in just six to eight weeks. This exercise can literally reshape your bum for a firm, sculpted look.”
Bridge thigh lift
Lie with your left knee above your left hip and bent to 90 degrees. For support, straighten your arms by your side with your hands away from your body.
Tilt your pelvis up and raise your hips. Keeping your hips lifted, open your left thigh out to the side, then slowly bring your knee back in above your hip. Do 20 reps and switch legs.
Kelly’s Diet Secrets
Nicki says: “Kelly has three balanced meals a day with occasional snacks. She eats meals rich in high-protein foods – such as chicken, fish, eggs or pulses. Protein makes elastin and collagen, which give the skin on the buttocks its firmness.
"There are many ways to keep cellulite at bay – Kelly avoids processed foods and salt and eats lots of fruit and veg. A typical daily diet for Kelly would be omelette for breakfast, tuna with sweet potato for lunch and a chicken stir-fry for dinner.”
How to get abs... like Rachel Hunter
Nicki says: “At 5ft 10 and just over 10st, model Rachel Hunter, 39, has enviably toned abs. She does at least an hour of physical activity every day, six days a week – from horse riding to walking.
"She also has at least seven hours of sleep each night. Research shows that people who sleep for longer lose weight faster than people who don’t!”
Work those abs
Nicki says: “Follow my top tip and you’ll start to see results in 48 hours!”
Zip and Tuck
Wherever you are, suck in your abs as if you were putting on a super-tight pair of jeans and hold for about three minutes. This strengthens your inner core muscles and improves posture, helping you to look instantly slimmer.
Rachel’s Diet Secrets
Nicki says: “Rachel eats little and often. She starts the day with fresh fruit and yoghurt, then has a chicken salad for lunch and fish and veg for dinner. She has an occasional Starbucks coffee or 70% cocoa chocolate as a treat.
"Rachel shuns fizzy drinks as they cause bloating, and drinks at least two litres of water a day. She also avoids foods that contain emulsifier and stabilisers (check labels), as these can build up in your system and cause flatulence.”
How to get legs... like Denise Van Outen
Nicki says: “At 34, Denise’s legs are as toned and slim as ever. When I train Denise, we stick to outdoor exercise, which she loves.
"We spend 10 minutes running up hills together at least three times a week, and walk everywhere we can. We try to improve our time each run and Denise is health-conscious all year round.”
Perfect your pins
Nicki says: “If you want lovely legs without spending hours in the gym, walk as much as you can, and follow the exercise Denise does every other day. You’ll see a difference in four to six weeks.”
Stand straight with your feet slightly apart. Take a big step forward using your right leg, which should be at a 90 degree angle so that your left knee nearly touches the floor.
Repeat with other leg. This will not only help your lower legs, but will also tone your thighs. Do 20 reps on each leg.
Denise’s Diet Secrets
Nicki says: “At 5ft 6 and a size 10, Denise never weighs herself – she goes by how her clothes feel instead.Denise always eats a proper breakfast of porridge, fruit and yoghurt. For lunch she’ll have a Mexican bean tortilla wrap, or an omelette packed with veg. Dinner will be a grilled salmon salad or a roast chicken with veg.
"Eating balanced meals keeps her feeling full and satisfied and less likely to reach for unhealthy snacks during the day.”
For a healthily balanced diet plan full of delicious recipes and suited to your individual weight loss and lifestyle requirements go to www.closerdiets.com now!