Critique of a singer's diet and exercise plan

Candidate: XXXXX late 20s, singer & songwriter

Background:

Played volleyball and reactive sports during school days. Does little for arm strength (no biceps and triceps) as these are not a priority in her training, but she welcomes exercises for them. She does some yoga, which helps open up her chest. She has an artistic personality, not athletic. She doesn’t do DVD work outs, yet likes listening to instruction. Health affects her creativity.

My goal:

“To improve my cardio for singing and trumpet playing without losing weight, and to gain five pounds of muscle mass to bounce quarters off my butt.”

My workout:

“Healthy Habits [a boutique fitness studio] in Toronto designed my workout. I like free weights and body-weight workouts. Once a week, we’re strengthening the upper back and shoulders so that it pulls me back because everything I do is leaning forward. When I write I’m hunched over keyboard, the computer.

As well we’re doing very deep abdominals and obliques exercises with weighted long-arm crunches. My small, flat stomach runs in my family, and I play trumpet, which keeps a strength people can’t see, so I’m internally strong. But it’s not the kind of strength that holds my core up, my supporting muscles.

My trainer changes the routine every week, but I do three sets of 15 repetitions of these exercises: medicine ball squat and press, side shoulder cable raises, standing abduction, cross step-ups and side walking with bands for glutes. Yoga once a week stretches me backward.”

My lifestyle:

“There are weeks I don't see daylight when I'm in studio for 3 days straight working from 11 p.m. to 7 a.m. There are days where I'm in meetings, doing interviews, at the keyboard or computer, writing. Travel, gigging and rehearsals don't happen predictably, so many aspects are sedentary, then rush, rush, rush.”

My motivation:

“My grandfather passed away several years ago and I put some of the money he left me into my health. Since then, if I’m not physically healthy, it affects my mood and my ability to write with a clear head.
Gwen Stefani is very strong on stage. Her fitness seems to give her boundless energy, not just an aesthetic [look], it’s about being healthy.”

My anthem:

“If I had anthem I’d choose White Snake’s “Here I Go Again.”

My challenge:

“Discipline. Establishing consistency within an inconsistent schedule.”


The Critique by Mike Heatlie MSc CSCS

When designing exercise and diets programs a trainer focuses solely on one thing: the client’s goal. If XXXXX’s goal is to gain 5lbs of muscle mass without gaining body fat, in addition to maintaining or improving cardiovascular fitness, then certain changes in her workouts and diet need to be implemented.

Exercise

For muscle to increase in size, a process known as hypertrophy, then it needs a degree of stimulus that exceeds squats with a medicine ball and bodyweight exercises. To target the buttocks and legs I would recommend XXXXX be coached to perform deep squats, deadlifts, Bulgarian split squats, sumo squats, and Romanian deadlifts. You have to love these eastern European exercise names! ☺ These exercises, performed correctly, stimulate the metabolic and endocrine systems far greater than most other forms of exercise. There is no real need t perform direct abdominal training if a client is performing squats, deadlifts, chin-ups etc. as the recruit of the “core” muscles from these exercises is far greater than popular “functional” exercises.
These exercise will stimulate far more muscle motor units and will stress the tissues significantly, which, when combined with a higher protein intake, will results in hypertrophy. It would be wise for Ivana to have her body fat percentage taken prior and then if she gains 3-5 lbs she will know if those extra pounds are body fat or muscle tissue by having the measurements taken after the intervention.

Some other great exercises for Ivana would be assisted chin-ups, pull-ups and dips, as well as bench press, dumbbell flys, cable bent-over lateral raises, and hyperextensions. As Ivana is predominantly in a forward flexed position with rounded shoulders, she should perform pulling exercises more often than pressing exercises, perhaps a 2:1 ratio. She should also focus on quality stretching of the chest and neck after each workout.

In order to boost cardiovascular function, Ivana could superset her exercises or even perform tri-sets so 2-3 exercises in a row without rest. An example would be, keeping in mind the pulling/pressing ratio:

A1) Chin-ups 8 reps 75-80% 1RM
A2) Dumbbell chest press 8 reps 75-80% 1RM
A3) Bent over rowing 8 reps 75-80% 1RM

XXXXX would need a frequency of 3-4 times per week, no more than 50 mins per workout. Her repetition range should drop in order to promote hypertrophy so more weight can used to increase the intensity. Yes she’s going to have to work hard!

Diet

I would recommend Ivana consume close to 100 grams of protein per day and cycle her carb and calorie intake. On days she does not train she should consume more carbs and calories, depending on the results she was receiving from the diet and training program. A breakdown of her daily intake would be:

1464kcals per day

Nutrient ratio: 35% Protein, 55% Carbs, 20%, Fat
366 kcal. protein per day (91.5 grams)
805 kcal. carbs per day (201 grams)
293 kcal. fat per day (33 grams)

Lifestyle
Having trained the singer Gwen Stefani and the band No Doubt I fully appreciate how difficult it can be to organise any type of schedule at times but I would encourage XXXXX to avoid working through the night as I imagine this will upset her sleep, exercise and eating pattern. Even if the working schedule could be compromised to 8pm – 4am if she feels more artistic and productive later in the evening as opposed to daytime.

Meals could be prepared prior to the Studio work and she would be wise to keep well hydrated at all times. Protein shakes are excellent for consuming quality proteins without having to prepare meals and these could be implemented also. It is difficult but quality sleep and rest and vitally important for hypertrophy so XXXXX would have make sure she gets enough rest when she has the time to do so.

Best Celebrity Workouts 2: Tri-Sets!

As a Celebrity Personal Trainer I am constantly looking for techniques and methods to increase the intensity of my client’s workouts in order for them to burn fat and achieve a lean and wonderful physique.

Celebrities do not have an abundance of time, contrary to public belief, they need time efficient workouts that produce quality results.

Adding on from the Best Celebrity Workouts 1 we now have an extension to super-setting with a method known as Tri-Sets. As if super-sets were not hard enough, tri-sets involve a third exercise being added in order to increase the intensity even further!

Supersets involve training opposing muscle groups without any rest between sets. So a celebrity could train chest and combine it immediately with back, or quads and hamstrings. Tri-sets can involve either three sets performed immediately each other using the same muscle group, or three exercises performed immediately after each other.

If one were to use tri-sets for the same muscle group then this is an advanced method of training and I would only perform this method with experienced exercise users as the intensity is very high. An example of a tri-set using the same muscle group would be:

Barbell squats
Lunges
Leg extensions

Or

Bench press
Dips
Flys

One cannot use a heavy load for this method of training and it would not be possible to complete the tri-set. Sets of 0f 8-12 reps are good approx 75% of the maximum one could lift for one repetition (1RM).

Another method of training using tri-sets is to use different muscle groups therefore reducing the high intensity on one particular muscle group making the workout more tolerable but still intense. An example of this would be:

Deadlifts
Chin-ups
Decline sit-ups

Or

Shoulder push-press
Lunges
Seated rows

If a celebrity wanted to work heavily on their legs and butt then I may design a tri-set workout for them using just leg exercises. If I just need more a a general application but focused on burning fat then I would opt for the latter tri-sets using various exercises, especially if the client was less advanced.

Tri-sets stimulate the release of the powerful hormones testosterone and growth hormone and can only be performed for about 30-45 mins due to the intensity of the workouts.

Celebrity workouts require a higher intensity and tri-sets are a great training tool in order to burn fat and create quality lean muscle tissue!

Best Celebrity Workouts 1: Supersets

Supersets are a fantastic method of training to increase the intensity of your workouts. By increasing the intensity of a workout, we are burning more calories, more fat, losing more weight, releasing powerful fat-burning hormones and creating quality lean muscle tissue!

Supersets involve performing two exercises, of opposing muscles groups, without any rest between them. So you would train biceps and then triceps, or chest and then back.

Supersets are used in celebrity workouts for many reasons. Firstly they save time, which is advantageous for celebrities as sometimes they have very tight schedules and may only have 20-30 mins for execise. They stimulate the release of powerful anabolic hormones such as testosterone and growth hormone that will help you burn more body fat.
An example of a celebrity workout using supersets for chest and back would be:

Bench press + Incline T-Bar rows
Incline dumbbell chest press + Chin-ups
Dips + Lat pulldown
Flys + Bent over dumbbell rows

Another celebrity workout using supersets for biceps and triceps would be

Standing barbell curls + overhead barbell extensions
Preacher curls + dips
Seated dumbbell curls + lying triceps dumbbell tricep extensions
Cable bicep curls + tricep pushdowns

In terms of sets and repetitions, one would perform 3-4 sets and use 12-15 reps. You do not want to perform anymore than 15 reps, 12 being optimum, and your twelve rep needs to be a failure rep meaning that you would not be able to do anymore reps above that. Session duration: 45-60 mins maximum.

Celebrities use supersets due to the high intensity nature of the protocol as it produces such wonderful results! Now get to it!

Ten Key Things Celebrities Do To Stay In Shape!

1. They’re motivated

Celebrities get motivated, usually through pressure, maybe vanity, but they know they’re under scrutiny, some more than others, but regardless of the stimulus, in order to exercise with the required intensity, you need to be up for it, and know why you’re training so hard.

Goal-setting can be a powerful motivator, so write down some short-term and longer-term goals for yourself then get to work!

2. They’re consistent

Building the pyramids, building Rome, building whatever, it all took time, but consistency with time. Every quality workout, every quality meal, all adds up to a better you, a lighter you, a more confident you. Good results are achieved over time through consistent daily efforts. Great bodies are the ones from years of training and dieting, not a quick fix.
You can certainly drop 10 lbs in only a few weeks but to develop a great figure takes more time and consistency. As long as you are doing more every day to help your figure than to hinder it, then you will always be working in the right direction.

3. They’re disciplined

Discipline is everything. Discipline moves us forward in our lives and careers in the most positive manner. Doing, at times, what others are not prepared to do is the making of a champion. What are you prepared to do to reach your goal? Can you find the time to exercise five times per week? Can you stay on your diet six days a week? The greater discipline you have in your life, the more productive you will be and faster you will reach your goals.

4. They make time to exercise

Every day organise your schedule as if you don’t you will soon find time for other things other than exercise. Gain good time management skills and fit in a time most days for exercise. Contrary to popular opinions, celebrities do not have infinite amounts of time to exercise but they do organise their time well and fit it into a busy schedule. Make time to exercise, no excuses.

5. They’re organised

Granted many celebrities have assistants to keep a tight organised schedule, but there’s no reason why you can’t either. Pack your gym bag the evening before, make sure you have everything. Know what workout you are about to do, the exercises, the order etc. Plan your meals for each day and have your fridge and cupboard stocked up correctly so don’t have to rely on something else.

6. They hire Personal Trainers

Most people cannot afford to have a Celebrity Personal Trainer with them for every workout, but hiring a Personal Trainer even once a week, month or even just to update your exercise program will save you a lot of time and energy and will enable you to reach your goals faster. Knowledge is everything. I can give someone one piece of advice that could make them lose 10 pounds more in one month than they would do by themselves! Get some good advice, hire a trainer that will fit your budget.

7. They know their foods

Celebrity diets are actually not too dissimilar. Some may prefer a faddy diet plan, but the fundamentals to a fat loss diet are the same. Maintain a calorie deficit, meaning that you need to have a limit on the total amount of calories you are consuming every day. You need to be eating non-processed foods, opt instead for organic foods as much as possible and avoid refined carbohydrates such as white pasta, potatoes and rice. Eat vegetables for every dinner you have, especially from the cruciferous family.

8. They occasionally cheat

Celebrities aren’t robots, they’re human. They crave pizza, ice cream, burgers, and chips just like everyone else. The key is though that they eat these treats on occasion, not on a regular basis. Sometimes you have to eat some tasty fatty foods just to keep you sane, but don’t beat yourself up over it. As long as 90% of the time you’re doing things to aid your fat loss they’re no problem. The 10% won’t matter.

9. They keep a positive environment

There’s a saying, “It’s hard to soar like an eagle, if you hang around a bunch of chickens!” Make sure the people you spend the most amount of time with are positive people who are encouraging your efforts and not ones who always eat poorly at restaurants, the moves etc. and make you feel bad for not eating the bad foods they are eating.

10. They’re in it for the long haul

Fad diets don’t last. Quick fix diets don’t last. Find a balance of good, clean, quality nutrition and not trying to yo-yo as often. Celebrity diets are consistent and long-term. Yes they occasionally go on a particular diet for a tour, movie, or red carpet, but they will revert to their normal diet which is manageable long-term.

Use these ten key tips for staying in celebrity shape, they will keep you well ahead of the game!