By Jacque Wilson, CNN
updated 7:15 AM EST, Sat February 16, 2013
STORY HIGHLIGHTS
- Fitness trainer David Kirsch started working with Kate Upton in August
- Upton did a strict cardio and sculpting boot camp, Kirsch says
- Bikini model also followed Kirsch’s ABCs: no alcohol, bread or processed carbs
(CNN) — OK, we can admit it. Even though Kate Upton spent six days in Antarctica [1]posing in minimal clothing in below-freezing temperatures — which she says led to hypothermia and frostbite — we’re jealous.
Why? Um, because we don’t look like that in a bikini.
Upton is the first model to be picked to do back-to-back covers for Sports Illustrated’s swimsuit edition since Tyra Banks appeared for the second time in 1997. And you only have to look at the photos to figure out why.
Fitness trainer David Kirsch[2] started working with Upton in August to prepare for the December photo shoot. We reached out to ask him about her exercise regimen, the biggest mistakes he sees clients make at the gym and why a strong mind is just as important as a strong body.
CNN: What was Upton’s training schedule like?
David Kirsch is a wellness expert and celebrity fitness trainer.
David Kirsch: The idea was to step up the intensity and duration of the workouts, making it a strict cardio and sculpting boot camp that entailed body weights and resistance bands, sprinting and calisthenics, shadow- and kickboxing.
At the beginning, we worked out seven days a week, twice a day. Then we brought it down to five to six days a week for one hour a day.
CNN: Was there a specific area she needed or wanted to tone?
Kirsch: Kate has beautiful, feminine curves, and I didn’t want her to lose a crazy amount of weight. The goal was to lengthen and tone her thighs and inner thighs, and keep her butt perky.
It wasn’t about dramatically changing her body; I didn’t want to do that. Just tighten, tone, lengthen.
CNN: What was the most difficult thing for Upton? What was the easiest?
Kirsch: Most difficult for her was the sprinting — getting up to a sprint was challenging. And the easiest was the boxing and kickboxing, mostly because she loved kicking my ass!
CNN: Do you have a training motto or No. 1 rule for your clients?
Kirsch: My training philosophy is sound mind, sound body. That is my No. 1 rule. That and follow my ABCs: no alcohol, bread or processed carbs.
CNN: What is the biggest obstacle people face in getting to the gym?
Kirsch: I think the biggest obstacle for most people is that they don’t think they have the time to work out. But if you follow my advice and do my express workouts, or break your exercise into 10- to 15-minute increments throughout the day, you’ll find that you have plenty of time to exercise in small doses.
CNN: What is the most common mistake you see people make while working out?
Kirsch: They don’t subscribe to my mind-body philosophy of training; they’re not doing the correct exercise for their body type, or they’re distracted, socializing, using PDAs instead of focusing and visualizing.
CNN: Give our readers the ultimate piece of advice — something you’ve learned over the years that they might not know.
Kirsch: The mind is more powerful than any muscle in our body. With our mind focused, we can will ourselves to unbelievable greatness.
We don’t imagine we’ll be posing on the cover of Sports Illustrated anytime soon, but maybe with Kirsch’s tips we won’t be as afraid to shed our cover-ups come summer. Share your favorite workout or nutrition advice on Twitter with the hashtag #getfit[3].
References
- ^ six days in Antarctica (www.cnn.com)
- ^ David Kirsch (twitter.com)
- ^ #getfit (twitter.com)
Resources:
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What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?
80% of weight loss is diet.
You can eat a healthy diet and lose weight.
You can eat a healthy diet and exercise and lose more weight.
You can exercise and eat a poor diet and not lose and even gain weight.
A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
You need to eat a lot more food and a lot more fiber!
Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
Whatever you do, get your fiber from your food, not from a jar.
Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.
I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
Good luck and good health.
What Are Your Best Tips To Live A Healthy Life? Health tips in any area would be great. Especially what foods to eat, fitness tips, avoiding colds or being sick, and being happier.
Sorry it’s so broad, but I just wanted some really good tips or secrets, or anything. Thanks!
One has to be happy, not worry about everything little thing that goes wrong, think of others who have life a lot worse or the ones who are gone who whould like to swich with you, but most importantly, you must cleanse your body of toxins and take suppliments.
Anyone Know Some Good Fitness Tips? I’m really bad at running, and I would like to loose a few pounds, so I was wondering if anyone could give me some simple fitness tips? Just a simple fitness regime, please.
Avoid elevators and escalators,,
climb stairs,, walk long distances every single day.
hour of cardio at your target heart rate every day.
stretch properly afterwards or you wont want to come back tomorrow which blows the whole plan.
good luck
I Want To Lose A Few Kilos But Not A Heap, Dieting And Fitness Tips..? I weigh 58 kilos, and I don’t really want to lose too much weight, maybe 5 or 6 kilos, but I mostly just want to tone up. Do you know any dieting/fitness tips? I’m going to the gym 5 times a week, and on the days I’m not there I’m going for a run. Any tips on what to spend my time on at the gym? Thank you x
Dear Isy,
One thing you need to understand is that you have to work hard if you want to change the shape of your body. That means a balance of medium-high intensity cardio exercise along with challenging strength training workouts.
For weight loss, you’ll need to get about 5 cardio workouts each week at a medium-high intensity for at least 30 minutes. If you’re a beginner, it’s best to start slow and work your way up but, if you’re in good condition and have no restrictions, challenging yourself with harder workouts is the best way to burn more calories. Interval training is a good choice because studies show you continue to burn calories even after you’ve stopped exercising.
In addition to your cardio workouts, you’ll need to lift weights for all your muscle groups at least 2 non-consecutive days a week. And, by lifting weights, that means using enough weight that you can ONLY complete the desired number of reps. For example, if you’re doing 12 bicep curls, you need to use enough weight that you can only do 12 bicep curls and not one more. Most people don’t lift enough weight to really challenge their muscles.
What you need to engage in is a well balanced all rounded diet with considerable physical exertion over a prolonged time period. Food can be broken down into 5 major groups. These groups are carbohydrates, proteins, fats, vitamins and minerals and water. The body needs varying amounts of these types of food so that the adequate amount of nutrients is supplied to the body. A well-balanced diet does not mean an equal amount of each type of food, as our body requires more of some nutrients than others.
Each type of food plays a significant role in our body but excesses or deficiencies of certain types of food can also harm the body and produce a negative impact on our health.
It is very important that we know how much of each type of food we are supposed to consume and that we eat in a sensible way. This means eating regular meals at “least” three times a day and drinking plenty of water, but what I would suggest is breaking it down to 5 smaller meals a day and having your last solid meal before 6pm after that you are only allowed to have pure low fat milk a mug or two would be a good idea to cut down on excessive cravings.
Hope this answers your question.
What Are The Best And Fastest Ways To Loose Weight? I hate swallowing pills and would like to do my best to not take pills to loose weight. I would like to know some diet tips and fitness tips. I currently do about 8 hours a week of fitness. I do competitive cheerleading, exercise during gym and walk home from school every day. Additionally, I go running for about an hour every saturday. However, i am not loosing weight! Please help!!
I also do not eat fast food such as hamburgers, fried foods, etc
Alter your diet, eat healthy – restrict the amount of burgers / fast food you eat.