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Sweeney's Stay-fit Tips

The actress, author of “The Star Attraction” and host of “The Biggest Loser” says she’s in the best shape of her life. Steal her tips for getting a slim, strong, sexy body.

Be up for a challenge“When Loser went to Washington, D.C., I ran into Bob Harper in our hotel gym. I was psyched, thinking, he’s going to see I’ve already gone for 35 minutes on the treadmill! He tapped me on the shoulder and said, ‘You ready to do sprints?’ I said, ‘Bring it.’ He put his hands over my machine and said, ‘Run. Don’t look. I’ll tell you when to stop.’ We did five sprints at all different speeds, elevations and lengths, including one 10-second sprint at 10 mph at 10 elevation! I never would have pushed myself that hard.”

Related: 20 Superfoods For Weight Loss[1]

Don’t let gravity do the work “The down on every move is just as important as the up. Take a sit-up, for example: If you sit up and then just flop back to the ground, you’re wasting half your workout! Take three seconds to come up and three seconds to go back down. Do the whole thing. You’ll see results.”

There’s no reason to have a baked potato, pasta or bread four times a day “When I’m doing cardio, I can feel the difference in my body when I eat right and when I don’t. Everybody talks about carbo-loading, but there’s no reason to have carbs at each meal. Keep it light and eat what agrees with you. My prerun go-to: oatmeal with cinnamon and agave, or a banana.”

Related: Secrets To Firing Up Your Metabolism[2]

There is no such thing as can’t “I don’t get to work out with the show’s trainers that often, because they’re busy. (Jillian recommended my current trainer, Steve Lee.) But one day, Jillian had me doing pull-ups. I was supposed to do 10, and by the time I got to 4, I was really struggling. I said, ‘I can’t!’ Then she told me, ‘Well, now you have to, and you’re not leaving until you do.’ I learned a lesson: I can finish what I start, and it’s important to get to the other side. The confidence you gain will take you through the rest of your life, never mind the rest of your day.”

The trainers from the show are in my head“Sometimes, when I wake up and I start playing Scramble on my phone rather than getting out of bed, I hear Bob, Jillian and Dolvett [Quince]: ‘You’re being lazy. This is an excuse. Stop making excuses!’ If I find myself going down that path, I say to myself, ‘Go do it!’ On days when I can’t work out, I hear Jillian say, ‘Ali, today wasn’t your day. Don’t beat yourself up.'”

Related: 6 Moves To Resize Your Butt and Thighs[3]

Skip sugary cocktails “Margaritas have, like, a million calories. I’ve discovered you can have a really nice sipping tequila, like Don Julio 1942, with a little bit of lime or lemon juice and a little agave. It’s less caloricand it’s delicious.”

My go-to snack “Greek yogurt with blueberries, agave and cinnamon. It feels like a treat!”

I only eat cheese when I can taste it “Once I asked Bob for some nutrition advice, and he told me to pay attention to how much cheese I was eating. I was like, ‘What are you trying to say? I really don’t eat that much cheese!’ It turns out I was eating more than I’d realizedin things like my eggs and sandwiches and salads, where I couldn’t even taste it. Because I wasn’t appreciating it, much less noticing it, it was such a waste of calories. That helped me slim down a bit. Now I’ll just sprinkle a little on top of dishes where I can actually taste it.”

Gear totally matters “When you start running, you need pants that fit well so you don’t chafe. My fave: Moeben. I’m also obsessed with my Newton sneakers, which are made for distance running [if you land on your forefoot]. They’re the best running shoes I’ve ever worn!”

Be practical “I don’t need to have a perfect suntanned body. I just want to be able to run around without clutching a towel because I feel self-conscious about how I look. If my body’s good enough for that, it’s good enough for me!”

Allison’s 7-day fat-burning plan: 

Monday: Fight. “I work out with my trainer for about 90 minutes. Lately we do Eskrima, a type of ancient Filipino fighting that involves lunges, squats and a 2 1/2-foot stick.”

Tuesday: Hill Climbs. “When I don’t have much free time, I’ll take a 45-minute run on a hilly route. The hills are so good for your buttit’s an extra benefit!”

Wednesday: Chill. “If I get home at 9 p.m., I just say, “I worked out yesterday. I’m going to do it again tomorrow.” I’m happy to take a free pass.”

Thursday: Longer Run. “I’ll go for 6-7 miles in the morning if I can get it in.”

Friday: Tone at Home. “I do DVDs. One of Bob’s has a move where you lie down then stand without using your hands. It’s so hard, and I’ll think, He’s looking at me!”

Saturday: Pedal Power. “I’ll do an 18- to 20-mile bike ride. I live in fear of getting doored like Paul Rudd in ‘This Is 40.'”

Sunday: Mid-Distance Run. “I’ll go 5-6 miles. I also meditate at home for 20 minutesno music, no thinking about what’s next. I’m learning to be still.”

This article originally appeared on Self.com[4]. 

References

  1. ^ 20 Superfoods For Weight Loss (www.self.com)
  2. ^ Secrets To Firing Up Your Metabolism (www.self.com)
  3. ^ 6 Moves To Resize Your Butt and Thighs (www.self.com)
  4. ^ Self.com (www.self.com)

Original Story Here

Resources:

4 Summer Workout Tips From Celeb Trainer Jeanette Jenkins …

Jenkins shares the best summer workout tips for girls who view exercising as more of a chore than pleasure. http://hellobeautiful.com/2658796/hate-to-exercise-try-these-4-summer-workout-tips-from-celeb-trainer-jeanette-jenkins-exclusive/

Workout Tips: 10 Ways to Avoid Injury in the Gym | Muscle & Fitness

Take a look at these top 10 workout tips for staying safe while working out. http://www.muscleandfitness.com/news-and-features/galleries/training/top-10-ways-avoid-injury

The Fit Swimmer : 120 Workouts & Training Tips: Brems, Marianne

2013-07-26T18:37:47.000Z $4.99
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The Fit Swimmer : 120 Workouts & Training Tips

2013-07-20T21:31:10.000Z $4.00
End Date: Monday Aug-19-2013 14:30:08 PDT
Buy It Now for only: $4.00
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Comments

  1. Reply

    Is There An Online Site That Gives Free Workout Tips? I’m looking for a site that gives free workout tips and tips on getting abs. I don’t need a so-called “quick trick” that will supposedly get me a six-pack in 2 days. I just want tips on how to work out and what to eat to get in shape.

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      If you want to stay in shape, you need to adopt healthy eating habits and make exercise a part of your daily life.

      How to start?

      Choose exercises you enjoy according to your fitness level. Aerobics exercises move the muscles fairly continuously and strengthen the heart and lungs. Examples of such activities are brisk walking, jogging, aerobic dancing, swimming, badminton, cycling and football.

      If you have not exercised for a long time or just started, start slowly and increase gradually over a period of 3 to 6 weeks.

      For those who are above 35 years old, overweight, or have medical problems, you need to check with a medical doctor before you embark on an exercise programme.

      Frequency or How often?

      Exercise for at least 20 minutes, 3 times a week or more

      Intensity and duration?

      Do exercise until you perspire and breathe deeply without getting breathless. You should be able to talk or whistle while exercising.

      Do warm up and stretch for at least 5 minutes before exercise. Also not to forget to cool down and stretch after exercise.

      View Comment
    • XP
    • July 27, 2013
    Reply

    Can I Have Some Good Workout Tips? Hey could I get some good workout tips. I’m medium built but i want to be lean and fit. I also want to tone and shape my legs a lot. Please tell me if you have any good tips!

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      Yes,visit the following sites for fitness.You may not need a full-fledged diet right now, but you can still incorporate some slim-down strategies into your daily life.

      Eat breakfast. Studies show that eating breakfast is associated with keeping weight off once you’ve lost it.

      Fill up on low-cal foods. Start every meal with the items on your plate that are lowest in calories. By the time you get to the other foods, you won’t be so hungry, possibly decreasing your total intake.

      Begin with soup. Starting lunch or dinner with a broth-based, vegetable-filled soup will curb hunger so you’ll be less tempted to eat higher-calorie foods.

      Arrive fashionably late. Without as much time near the buffet table at parties, you’ll eat less.

      Divide your lunch. Afternoon snacker? Cut your lunch in half: have part at mealtime and the other half later in the afternoon.

      Swap mustard for mayo. A tablespoon of mayonnaise has 100 calories, compared with 10 calories for a tablespoon of yellow mustard.

      Duration of Exercise
      You may not be exercising long enough. The rule of thumb is cardio for 30 minutes, three times per week. If you really want to reach your goal, try five 45-minute cardio workouts per week. That sounds like a lot of exercise, but remember this is in order to meet your goal, not necessarily maintain it.

      View Comment
  2. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      I suggest you eat bread buns for lunch daily. the buns will give your butt a boost in self confidence. it will then want to sit more and you will make more biscuits. dogs love biscuits. and i love dogs. i dont understand how hard it is. by the way, dont use recycle bins..use regular bins to dispose your old buns. or take then to the local park to feed to the birds. its great to give back to nature!! give back! NOW!i demand you leave at once. you are breaking and entering!!

      View Comment
  3. Reply

    Can You Give Me Some Workout Tips On Buns? I have a big butt and I don’t know how to lose the waight. Can someone help me out? Can you name some workout tips that might work for me?

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      I saw an interview with Fergie not long ago. She said that using the uphill setting on a treadmill is what gave her her glorious booty. My friend has been doing just this for a few months and i’m already seeing results. It works the thighs and hips too!

      View Comment
    • Ben
    • July 27, 2013
    Reply

    How Can I Get A Good Source Of Carbohydrates And Proteins, Plus Workout Tips? I am wanting to start working out and getting healthy and gain lean muscle mass but i don’t really know what foods i should eat before and after a workout to get a good serving of protein and carbohydrates. so anyone who is maybe an athlete or just trying to get healthy too share some meal ideas? and maybe a few workout tips? thank you.

    By the way I’m a 19 year old male weighing in at about 164lbs and about 5’7″ if that helps
    Oh and i have access to workout equipment like dumbbells, that machine where you work out your legs by pushing weights with them, (don’t know what its called) treadmills, and those stationary bikes and an elliptical.

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      I’ll give you a list of some common foods that are high in complex carbohydrates and take notes because it’s great for you to add them to your meal plan:

      Oatmeal
      Pasta
      Macaroni
      Spaghetti
      Rice
      Potatoes
      Bread
      Home-Made Pizza
      Cereal
      Bran
      Wheat
      Corn
      Yam
      Peas
      Beans
      Lentils
      Vegetables

      The above mentioned foods make your stomach full for a few hours. They make you have a slow digestion. So it’s good for those who want to slow down their metabolism. These foods are also beneficial for those who want to build muscle because they are great sources of energy for your body and muscles.

      Now I’m going to give you a list of foods high in protein that you should make sure you add to your meal plan. These foods are very important to build muscle mass.

      Here is the list:

      Eggs
      Ham
      Sausages (healthy choices)
      Seafood (Fish, Calamari, Octopus, Salmon, etc.)
      Poultry (Chicken, Turkey, etc.)
      Beef
      Pork
      Tofu
      Peanut Butter
      Dairy Products
      Protein Shakes
      Protein Bars
      Liquid Protein

      As you can see there are many sources of proteins. So I recommend that you choose various, not just one.

      Doing combinations of these foods high in complex carbs and proteins will be the best way to create your meal plan.

      Three other foods you might want to add to your meal plan are:

      Ice creams
      Smoothies
      Yogurts

      These 3 are very good and delicious.

      Workout Tips:

      Get your form straight before you go heavy
      Progression is key – Add weight or reps when you can.
      Don’t get greedy – This is a long game. Adding too much too soon can leave you injured
      Eat. Adjust as needed.
      Focus. Gym time is work time. Socialization is fine, but spend time under the bar.
      Don’t buffet train – You don’t need to hit your biceps from 8 different angles, you need to get your primary lifts up.
      Get brutally strong – Your chest isn’t impressed with 15 pound flyes. Get your lifts up and good things will happen.
      Have fun – If you hate your time in the gym, you aren’t likely to make much progress.

      View Comment
    • Deej
    • July 27, 2013
    Reply

    What Are Some Good Workout Tips That Will Help Me Get Into Shape Quick? Im 22 5’6″ and weigh 178lbs. im sick of being fat and repulsed when i look in the mirror at my body. i just would like to know some great workout tips to help me get fit and lose about 40 lbs in 2 months

    View Comment
      • HealthNut
      • July 27, 2013
      Reply

      Well the best way to lose weight is to run everyday morning and night or after for hour and of course you wont be able to run the whole 1 hour as your not in shape yet so try to run for 30 minutes or more if you can and then walk for like 10 minutes and then run until you get to an hour and if your finally able to run the whole 1 hour start running for 2 hours

      also start weight lifting as well as muscle burns fat so just get normal 15 lb or lighter if its to heavy and do curls dumbbell presses etc and most important of all do free weights such as push ups and if your unable to do allot of push ups do like 10 rest 10 seconds 10 rest 10 rest until you get to 100 or 200 if you can also get a bar and try to do pull ups front wards and you probably wont be able to so try really hard and go to the top and go down slowly, and you will have to do ab workouts like crunches and raise your legs

      and do a quick warm up and and stretch before you lift and also with running do a quick warm up run like 10 minutes then stretch and start your 1 hour run

      the other most important key fact to weight loss is a big change in your diet which mean more calories out then in so no to any fast food for the rest of your life unless you want be fat the rest of your life, don’t eat any junk foods high in fat like donuts and stuff like that because if your going to be burning like 1000 calories and then eating 3000 calories you wont be losing fat but instead just gaining fat and the only difference will be you will be gaining 10 lbs everyday instead of 5 lbs

      what you should eat is salad fruit vegetables yogurt eat meat but not one in a kfc bucket a kind that homemade eat eggs also good in protein

      follow these steps and i guarantee you of you being fit

      View Comment

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