Working out is more than just building muscles or looking buff. I lift because I enjoy challenging my body and my mentality as it keeps me healthy and allows me to be the best version of myself possible.
Just like Khloe says – the best project you’ll ever work on is YOURSELF!!
While she’s shared some of her workout tips before, we know – just like the sisters do – that exercise alone can’t make you super fit. As the saying goes, “a six pack is made in the kitchen, not the gym,” and lucky for us, KoKo has showed us how we can eat tacos and stay in great shape!
Kate Upton, Model and Actress tells us that, to her:
“exercise is about working really hard in the gym to be healthy and feel good and
confident about my body. Weight training helps me do that the best.
Lifting heavy weights leans you out if you do it the correct way.
When I started training with [Ben Bruno, personal trainer], he would say,
‘Let’s put 500 pounds on the sled,’ and I would immediately say, ‘I can’t do that.’
So he started standing on the sled so I couldn’t see how much weight was on there.
Now my attitude has changed completely, and I’m always pushing myself to do more.”
Kate Upton (@kateupton) crushes this bear crawl/reverse sled push combo with almost 300 pounds on the sled while Harley (@harleyupton_) provides encouragement and watches her form. Kate does a great job completing this brutal finisher that smokes the legs and lungs, and Harley does a great job coaching. Teamwork at its finest 💪🐶 #Repost @harleyupton_ with @repostapp ・・・ LOL mom's on a leash and I'm not! @kateupton @benbrunotraining
Kate also shows us how it isn’t about the scales,
“What really helped me deal with the pressure of the fashion industry
and having to be a certain weight was taking myself out of that conversation completely.
Once I started focusing on being strong and doing weight training, I became
the size that I needed to be for modelling.
I changed the battle inside my head to be about strength and having balance
in my life instead of fitting into a pair of jeans.”
Food can be an excellent motivator, too
“I like to have a little ‘bad’ every day. Whether it’s chocolate,
some chips or french fries, or croutons on my salad. Or cheese and bread,
which is my absolute favourite if I have to pick one.
Having a treat makes you feel like it’s worth it.”
Love food but can’t seem to lose the excess weight?
Chances are, you’re probably trying to achieve weight loss the wrong way.
Oscar Chavez of Australia’s ‘The Voice’ has lost over 77 kgs and
wants to teach you to become a Fat to Fit Foodie too!
No more starving yourself or eating boring and bland food.
Doesn’t that sound delicious? Get exclusive access to the pre-launch
of OFF IT! Health’s coaching platform, where you get 4 days of free video coaching.
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“Exercise is me taking care of my body, and I always feel really good about that.
But everybody has those moments when they think, I don’t want to work out;
I’m so tired; don’t make me… I never shame myself for that.
Instead, it’s all about balance. If I want to have a really awesome dinner,
I might use that as motivation. I’ll tell myself, ‘I will have that
dessert tonight if I just get my ass to the gym!’
Then I end up going and being so grateful that I did.”
Not only has Upton’s confidence been boosted with weight training, but so has her physical strength, appetite, and desire to be a “badass” every day – and it’s inspiring us, too.
Besides, you don’t get a Wonder Woman bod by sitting around all day – but Gadot’s trainers certainly pushed her to her limits, helping her gain a whopping 14 pounds of muscle.
To achieve this superhuman feat, Gadot worked out six hours a day for the six months leading up to filming.
“I did two hours gym work, two hours fight choreography, and two hours
horseback riding. Which is super hard,
“When people used to tell me, ‘Yeah I do sports I ride horses,’ I was like, ‘That’s not sport.
The horse does everything.’ No! No! You’d be surprised — it’s sooo painful.”
Although Gadot gravitates towards nutritious fare, she also realises it’s all about balance.
“I’m a foodie and I love to experience food, but at the same time I look
at food as fuel and I want to give the best to my body,”
“I don’t restrict myself, I can eat everything. It’s all a matter of measurements and
quantity of the food. Just enjoy your food and don’t eat while
you drive and don’t eat when you talk on the phone.
Just give the food the respect and give yourself the respect to enjoy it.”
Gal Gadot is the ultimate dream girl, but let’s not forget that her intense training schedule was to build muscle AND help her perform all the awesome acrobatic fight scenes in the movie. Her flexibility and overall strength needed to be on point, so that’s why she trained so damn hard!
And… let’s face it guys, this is her day job. For most of us, we’ve got work, family, chores, meal prep AND exercise to fit into our day!
But what these strong and fit celebrities show women around the world, is that lifting weights and embracing food can help us to build a healthy body AND mind. Because let’s face it… life’s too short to not eat chocolate, cheese and tacos.
So no thank you, diet culture. I’ll take my cake and eat it too, because I’m out saving the world and building muscle.
Note from Oscar:
Time and time again I see so many women of different body types and fitness levels, in the gym smashing out a cardio routine, without daring to go near the weights section.
There’s this massive misconception that’s been built up over the years that lifting weights will make women look masculine – like the female body builders out there. But this couldn’t be more untrue, unless your focus is to actually build muscle and compete on stage!
Let’s face it, all the women you aspire to look like such as Scarlett Johansson, Blake Lively, Gal Gadot – they have all had to lift weights in order to get the ‘ideal’ feminine body in their roles.
The truth is, you don’t need to train for 6 hours a day to build a body like Gal Gadot, in fact, she could have achieved her body transformation if she trained for 30 mins a day for 6 days a week. But her requirements for the role of Wonder Woman meant that she needed to do much more intense training than the average person (i.e. you and me).
Building muscle maximises your ability to utilise your body effectively so that you’re less at risk of injury from doing everyday tasks.
Things like carrying the groceries, sitting at your desk all day (you need a good core for this), lifting the kids up and picking up after them all require the ability to use your muscles. Preserve and protect your body by incorporating weight training to your exercise routine.
We lay out a whole foundation for accelerated weight loss at coach.fattofitfoodie.com