Before we start, let’s talk about the healthy way/amount of weight loss.
First of all, there is no such “magic pill” or “eat as much as you can weight loss shake” or “local fat burning”. Sorry ladies, I know it is BAAAAD to hear that, but if you do lots of ab exercises it does not mean your body burns fat from your abs. You will have stone hard abs and it is good for your core stability, but your body might uses fat as energy from a different part. If you want to lose weight, eat lean (cut out the junk food) and exercise. Be active, of course, not in front of the play station.
The acceptable and sustainable and healthy weight loss is approximately 0.5 – 1 kg per week, and again, do not starve yourself. These are just numbers, so if you are very heavy, you might lose more than 1 kg per week if you start exercising and/or change your diet to a healthier one. From the beginning of your new lifestyle (I do not call it “diet” on purpose) you can treat yourself once a week only on the cheat day (same day every week and still no junk treats), so your metabolism gets a boost. If you do not want to cheat you can skip these days until you hit a plateau. Hitting a plateau is normal and happens to everybody and that is the point when your body and metabolism need a speed up, a kick.
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My pick for this week is Janet Jackson, because she has been on a yo-yo diet for a long time. Yo-yo means she gained weight and ate bad foods and sometimes she lost weight and ate in a healthier way. When she lost weight she starved herself and this weight loss did not last long, because of this. Her biggest problem was the emotional eating (you tend to use food to cope with your emotions and feelings), so she ate when she was upset or in a bad mood to make herself happy and poor food choices. Taking time with a therapist to find the reasons for your emotional eating can help you gain control over binging and connecting food to your feelings. She has also gained weight for roles.
Janet Jackson started to put on weight for a role in 2004 too. (Before her singer career her passion was acting.) So she had to put on approx. 25kg (60lbs) that is a lot and to be honest in general it comes easily, but goes hard. It took 4 months with a very strict and healthy diet to get rid of it with exercising and gain self-confidence.
Unfortunately, I could not find any detailed workout routine, but I am trying to give you some clues. Her workout included a 90-minute session 5 – 6 days a week. The workout usually consisted of various cardio activities, like running and sports, paired with a strength training resistance band workout. She also used an exercise ball to help tone her body.
Janet Jackson’s workout routine in a nutshell:
– Legs 2x a week – reverse lunges, good mornings, toe touches and leg press pushing back at a 30-degree angle.
– Upper body work 2x a week – push-ups, pull-downs, chest flyes, biceps and triceps supersets and shoulder lateral raises.
– ab exercises 3 days a week
– 5-6 days of cardiovascular exercise – including kickboxing, basketball, tennis, baseball, jumping rope and running.
“We did a lot of water sports and basketball,” says her trainer, Tony Martinez. “She gets bored very quick. We try to mix it up as much as possible.”
As I know so far, she used Core Stix that was invented by Mike Kadar. The machine provides a total body workout, using weighted sticks and instability to sculpt your muscles.
Just a little bit of information about fat, carbs and protein. In a nutshell, really. All three provide energy and your body starts burning the carbs first, then the fat and protein for last. If you reached the third stage, you would stop losing more weight because your body “eats” your muscles. NOT GOOD.
Fat (healthy nuts and seeds, fish oil, olive oil) is important for the body to function properly and we need it for the fat soluble vitamins (A,D,E,K) and for the proper menstrual period functioning for ladies. E.g. if you ask a female bodybuilder but we do not have to go that far so just ask a female athlete who has low body fat she will tell you she has no period or a cycle is 3 months. This is called athletic amenorrhoea. DO NOT GO THIS FAR, THIS IS NOT YOUR GOAL.
Carbohydrate (e.g bread or other bakery, sugar) is the first energy supply (because easier to burn it than fat for a period of time) when you start a workout. If you take too much carbs that your body cannot burn a day, they make you over-weight, because only your liver and muscles can store them and if they are full they turn into fat. Simple.
Conclusion – In the first line you do not have to worry about fat intake, worry about your carbohydrate intake. Actually 3g a day of omega-3 fatty acids help to burn fat.
Protein (fish, meat, egg) are important if you want to lose weight, because it boosts your metabolism and feed your muscles.
Back to our topic. A hard body cannot be won by exercise alone. Jackson did deal with her emotional eating difficulties and she also followed a strict diet and she ate much healthier food. She learned to use other activities as substitutes for food when she feels those ways, such as reading, creating music, being with her family and friends, and going to movies. Those activities provide Jackson with the comfort she used to get from food.
Janet Jackson lost 60 pounds
with a 4 meal, 1200-to-1500 calorie (this is very strict, be careful with it) a day diet plan and Janet’s diet also contains protein with every meal and snack (healthy snack and NOT CRISPS/Potato chips) to help curb hunger and for her workout.
I would like to highlight that this amount of calorie intake is only during the weight loss period and when you reach your desired weight go back to the normal calorie intake. Do not change your diet, keep it healthy with the proper daily amount of calories. A nutritionist or a trainer can help you if you need.
Janet Jackson’s tips for the diet:
“The diet was very strict….It was all about discipline.” – Janet Jackson
1. 1. Portions
She ate enough to satisfy her palate and keep her moving
1.2. Eat on a regular basis
Studies show that lack of sleep increases appetite
1.4. No Junk
Cut out processed foods, white sugar and white flour, alcohol, soft drinks and drink about 2-3 litres of Water a day.
Breakfast: 6 eggs whites | 1/3 cup of oatmeal
Lunch: 4 ounces of chicken breast | organic mixed salad
Afternoon snack: 3 ounces of grilles shrimp | 1 cup of mixed vegetables
Dinner: 4 ounces of grilled salmon | 15 grilled asparagus spears
I hope you were engaged while reading this article and YES, even stars/celebrities have their weight issues. Fame and money do not keep you fit and lean. You have to earn them and the way to there is hard work. One of my favourite quotes is:
“I do not stop when I am tired, I stop when I am done.”
Part One was Gerard Butler’s stunning transformation for the movie 300. Click here to see it.
Curious about the next celeb stunning transformation? You can find it here.(image credit: usmagazine, staticflickr)