Trista’s Workout Plan
Since she had a C-section, Trista had to wait 6 weeks before she could start working out. Her workouts now consist of Power lifting exercises and Pilates.

Warm up. A 5 minutes on the treadmill at 3 mph and an incline of 5

Circuit Training. 3 sets, 12 reps of the following 3 exercises.
1. Squats on a stability ball with overhead arm extensions
2. Walking dumbbell lunges and hamstring curls on an exercise ball
3. Fast walks on treadmill for 1 minute

Abs. 3 sets of 12-15 reps of midsection moves (crunches on a stability disc or lower-ab pelvis rolls) with one minute on a treadmill.

Trista’s Diet
It’s a 2100 calorie-a-day diet, spread over 6 meals per day

Breakfast- whole grain and flax toast, with jam and 1/2 cup mixed berries
Snack - French Vanilla Crisp Pria Bar
Lunch - Turkey sandwich with cheese on whole grain bread with an apple and 1/2 tablespoon peanut butter
Snack - Berry Shake
Dinner - Veggie lasagna made with skim milk ricotta and mozzarella cheese, and a salad with 1 tbsp balsamic vinaigrette
Snack - Rice Krispies Treat

Trista is doing great. Since she’s breast feeding the higher calorie intake makes sense. Looking over her diet, she could stand to cut out the refined sugar. Case in point, the Rice Krispie treats are a no-no in my book. The high sugar content will fuel cravings by causing her blood sugar to spike and plummet. It will also lead to a pro-inflammatory state which is something she is just recovering from, given that she had gestational diabetes and preeclampsia.

Her fitness routine has got a good mix of stability work which will help recruit new muscle fibers helping prevent what I call muscle toning fade. This is where you don’t mix up your routines causing your body to “adapt” so you don’t get the same benefit with subsequent sessions. Mixing up your routines with stability work will help prevent this. She’s also got a variant of interval training which is going to help rev up her fat burning metabolism.

Trista will be back in her skinny jeans for sure!

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Monday and Friday
Warm-up: Light cardio on the treadmill, bike or elliptical. (5 minutes)
Circuit work: Alternate 10 reps each of 2 strength-training moves (choose from walking lunges, bent-over dumb bell rows, squat to press, plank, hanging leg lifts and back extensions) with one minute of moderate cardio; repeat three times. Alternate one minute of cardio with another two exercises; repeat three times. Alternate one minute of cardio with last two exercises; repeat three times. Beginners use 5 - 10 pound weights; veterans, 15-20 pounds 18 minutes.
Intense Cardio: Alternate one minute of high speed (3.5 to 5 mph on a treadmill) at moderate resistance (an incline of 3 -5) with one minute of low speed (2.5 mph) at low resistance (incline of 1 or 2). Repeat set three times. Six minutes.
Cool down: Low speed walk. one minute

Tuesday and Thursday
Same as above, but substitute strength training moves: Squat jumps, pushups, sit-ups, wide-grip lat pull downs, side bridges, side bridges and crunches on the fitness ball.

Wednesday
Rest

Saturday and Sunday
45 minutes of your favorite sport.

Ricki Lake’s remarkable weight loss

Ricki’s Diet
With the help of a meal delivery service, freshdining.com, she had slimmed down to 123 pounds and continues to keep the weight off. She keeps to a 1200 calorie per day diet. Here’s a sample…

Breakfast - French Toast and turkey sausage

Lunch - Mainly salads with a little steak

Dinner - Fish with brown rice and veggies

She reveals her weakness is bread, but now “I’ll have one piece of bread instead of the whole basket.”

Ricki’s Workout
She’s a big fan of hiking and walking. Previously she revealed that she didn’t use a trainer, but it appears she has recently begun working out with a trainer with “the goal of being tight and firm, not to lose weight.” She works out with her trainer 1 hour 3 times a week mainly focusing on weight training alternating upper body and lower body workouts.

Celeb Diet Doctor Weigh in…
Go Ricki! Her weight loss is truly inspiring and a model for all those looking to lose weight. Despite a history of yo-yo dieting she has managed to keep it off by sticking to a meal plan the emphasizes lean protein, fruits and veggies. She also knows the importance of portion control by not binging on bread. She hikes 4 1/2 miles a day, which shows that you don’t have to knock yourself off to lose weight. Now it looks like she has added some weight training, which will also help to build up some metabolically active muscle which should also help to keep the weight off.

“In three weeks of dancing, I’ve lost 5 pounds. I hope my whole body changes. I’m starting to get my waist back, and that’s a big thing after having three babies!” - Jenny Garth

“I’ve lost three pant sizes in 10 days!” - Wayne Newton

“I’ve already lost 20-some pounds! I lost a little before we started. Six or 7 more… and the six pack will come back!” - Mark Cuban

“I’ve lost 14-16 pounds. I’m actually about 7 pounds lighter than I was when I was 16 years old and training in ballet! So I don’t think I should lose any more or I’ll evaporate!” - Jane Seymour.

Along with fellow Dancing with the Stars contestant Marie Osmond, who lost 3 inches off her waist, these dancing celebs are finding that ballroom dancing stacks up as some serious exercise!  Have fun with your exercise. Don’t worry about “the best” exercise, the activity that gets you to move is the best for you!

Calories burned per hour for an 150 lb individual:

Yoga: 176 calories
Ballroom dancing: 204 calories
Walking: 238 calories
Bicycling: 374 calories
Running: 544 calories
Elliptical: 544 calories

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“in the end I really have to give it up to my genes. I think I’ve been blessed with my father’s metabolism.”

Hillary Swank, who bulked up with weight training and a high protein-low carb diet for Million Dollar Baby, has continued to be a fan of Pilates. As far as I could tell, Power Pilates positions itself as “classical Pilates made simple.” From their website, they “teach the exercises and principles created by Joseph Pilates through a classical - systematic - integrative approach. By utilizing this systematic approach, teaching becomes much simpler for the instructor and communicated in a way that is clearer and easier for the client to understand and progress.”

While Hilary attributes her figure to her “father’s metabolism,” rest assured she continues to exercise and eat right. Barring a medical condition such as “hypothyroidism,” the overwhelming reason for weight gain is not metabolism but eating too much of the wrong foods. More on this in a subsequent post…

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Marie Osmond: Diet
Marie is big on salads and veggies. She also says she’s using Nutrisystem. Marie puts her weight struggle in perspective “You know every chick’s on a diet!” and jokes that the show should be called “Dancing with the Starved.”

Celebrity Diet Doctor Weigh In…
It appears like Nutrisystem has found success by hiring contestants on Dancing with the Stars to plug their weight loss system. Joey Fatone was last year’s Nutrisystem pitchman and he lost a reported 40 lbs on the show. Marie shouldn’t feel like she’s starving however. She needs to up her intake of low calorie foods to curb hunger and keep her metabolism up. With six hour practices she’s a calorie burning Diva, chewing up about 1500 calories per session! Marie’s looking great and we’ll be voting for her along with the other 22 million Osmonds!

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Dania Herrera: Workout
She workouts out with celebrity trainer, Ramona Braganza whose roster of celebrity clients includes Jessica Alba.  Braganza has Dania on a cardio and strength training regimen for an hour and a half three times a week.  Workouts focus on the lower body: abs, glutes and legs.  These lower body workouts have Dania sliding on gliding discs, like a speed skater, to work the inner thighs. 

All I have to say is that the workouts are paying dividends.

Mariah Carey: Diet
Mariah’s “bleak” diet consists of “basically soups and fish prepared really blandly” while cutting out high calorie treats.

Mariah Carey: Workout
Her workouts consist mostly of water aerobics she does with her trainer Patricia, who she flies up from her home in St. Barts.

Celebrity Diet Doctor Weigh in…
Consuming soups is an excellent diet strategy also used by Cameron Diaz. Soups fill you up on few calories, as long as you’re not consuming cream-based soups that are high in calories. Fish is a great protein source that will help her curb her hunger. Food shouldn’t be boring and bland, so I think she can afford to spice it up a bit.

“A lot of weight. I won’t say the number, but I found the magic numbers on the treadmill. Slowly but surely. It’s all happy.”

Walking is what I call the “gateway exercise for weight loss.” If you just look at the number of calories burned you wouldn’t think it would be good for weight loss but this is not the full story. Walking helps preserve muscle, which is a 24 hour fat burning furnace. Just 45 minutes of walking will keep your metabolism up for 20 hours post exercise. It also helps keep insulin levels lower so you don’t store as much fat. Lastly, if that wasn’t convincing enough, the biggest losers of all time who have on average lost over 70 lbs and kept it off for an average of 6 years list walking as their number one exercise.

As Aretha says “Walk on By…”

Cameron Diaz: Leg Workout Plan
Cameron works out her legs in at least 4 out of 5 hour long weekly sessions she has with Teddy.

• Day 1 - “we’ll do squats with dumbbells and leg presses.”
• Day 2 - “lunges, reverse lunges, and step ups holding a 20-lb medicine ball.”
• Day 3 and 4 - Leg extensions and curls for quads and hamstrings.

In addition to workouts with her personal trainer, Cameron leads an active lifestyle helping to keep her toned and trimmed.

“I surf and I snowboard. I hike and take every chance to do something active when I can.”

Gam-o-dacious! Clearly these workouts are paying dividends.

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