Hey, have you ever wondered when you looked at some of thehip hop videos or maybe some of the rock star videos how all those people inthem look so fit? Or maybe even some of the Hollywood stars?



 

Here are five simple strategies for you to model after thatwill help you achieve that celebrity body. Now, they really are not any differentthan you and the things that they do on a day to day basis may be a littledifferent with scheduling time. They work just like you do but in a differentoccupation, with long hours and an impossible schedule sometimes. But theymanage to fit it in. And part of why they're able to fit exercise in is thatthey have a strong enough "Why" or reason to.

 

The "why" for a lot of celebrities is they getpaid a lot of money and the level of desire that they have to achieve aphysical look and how they feel with that look is just like it is for you.

 

The first area and one of the most important things that youreally want to look at when pursuing your own rock star body is your food andmeal choices. You want to make sure that the foods you're eating are in linewith the goal you've chosen. If you're carrying a little bit of extra weight,obviously you're going to have to lose some of it.

 

How do you determine how much fat you need to lose? Haveyour body fat checked by a professional at one of the big gyms or hire apersonal trainer. After this is done, you can find out how many calories youshould consume per day.

 

Next, you determine how much calories of protein, carbs andfats you need to consume. And after that we can use a baseline ratio ofapproximately 100 grams (400 cal) of fibrous carbohydrates, 1 gram of proteinper pound of lean mass and .5-.65 grams of essential fats per pound of weightconsumed per day to stimulate quick fat loss. This is a typical starting pointof what we call a ketogenic diet. Have competent help from a coach or mentorguide you in this area for best results.

 

The second area is an appropriate training schedule for yourstrength training. It doesn't have to be too elaborate. It can be hometraining, it can be calisthenics, using free weights, bands, medicine balls ora combination of all of those items. A lot of times people think you need to goto a big gym...this isn't necessarily the case. You can actually do it outsideat one of the local parks or in the comfort of your own home. Provided you havea few basic pieces.

 

Things that are recommend while pursuing your rock star bodymay include a medicine ball series that's light , maybe in the 5-15 poundsrange, a small set of dumbbells anywhere from 5 to 25 pounds, a matt of somesort that will give you enough padding on a wood floor or linoleum floor isfine. Maybe a very good a Swiss ball, something that you might find at aphysical therapy office.

 

The third area you want to look at is your cardio. A lot oftimes people really think that they need to go out and run like a marathonrunner. Typically what you do when you start is a walking program and thenprogress to the more advanced style of cardio when you lose weight whilebecoming more fit.

 

Walking programs will help build some of the muscles in thelegs and the lower body. This is where people typically will experiencesomething called "shin splints" some of the time if no walking forgreater times and distances has been done previously. Start with a simplewalking program and then you progress into something that might incorporate alight jog interspersed with walking. This may go on for two to four weeks. Thenyou can fast track it after you build up a good level of endurance.

 

After your base is developed, you can do something calledhigh intensity interval training. This would be a series of 30, 60 or 90 secondsprint bursts followed by a walking or jogging at a recovery rate until yourheart rate gets back down to about 120 beats per minute. This seems to be aboutthe most effective way and the fastest way for most people. Can you usemachines in a gym or at home? The machine based cardio programs are sometimes abetter choice if you have injuries because there will be less body impactstress on your body. And it really doesn't matter what piece. My only advice isif you're going to use machines in the gym, alternate between the differenttypes. Maybe the step mill one day, rower the next, seated recumbent bikeposition, maybe even a spin class, or jogging on the treadmill. So try to breakit up so that you don't do the same type all the time and give your bodydifferent movement patterns to adjust to while preventing repetitive strain.

 

The fourth area is the flexibility of muscle tissue. Withall the additional weight training and cardio that you're doing, a lot of yourmuscles become tighter. You may also have a preexisting condition ofinflexibility as a result of your occupation or sports that you like to play.The repetitive action of that sport or your occupation may be the cause oftight muscles. For example a cashier at a check out line using the priceregister scan moving heavy objects straining one side of the body.

 

After you're done doing your weight training or cardio,finish off with a static stretching routine. That means sitting and holding aposition of stretch for a muscle group while you use deep diaphragmatic breathsor deep belly breathing for three to four pulls or three to four inhale, exhalecycles.

 

This allows the body to relax enough, reducing muscle tensiongiving you a nice stretch in the muscle. Do you need to do it everyday? No, youdon't need to. Do you need to go to a hot sweaty room or one of the classes'No, only if it is convenient for you to do it and you enjoy making the time forit. The floor at home or a grass area in the park will do just fine too.Stretch the muscle groups that you train often and the other tight areas ofyour body at a minimum three times a week.

 

The fifth area that you will help you benefit achieving yourrock star body is your mental focus. Are these all in an order that you thinkis the best? Maybe not. You might have an area that you think is more importantbased on your personal physical goals, but this last area, your mentalattitude, your mind over matter philosophy, is very important.

 

The lifestyles that some of us have can become overwhelmingfrom time to time. And it is very easy to let our lives overcome us from timeto time and cause us to become derailed on our goals temporarily. A strategythat you can use to prevent this is a series of 3x5 index focus cards that actas reminder tools. You'll write down the five or six major areas of your lifegoals that you really must focus on changing. Your health, career, education,spirituality, relationships, and maybe issues regarding finance. Some of thethings that we would really like to do like trips or things that we want to buyourselves. And then on these cards, write down on the back of the card all thesteps that will help you identify more specifically, a measured amount of timeand steps that you need to take so you will see yourself achieve that goal. Forexample, in the fitness realm "I would like to lose 15 pounds in the next90 days and I would like to drop from 20% down to 15% body fat by February 15".And then establish a "why?" behind it that is very, very powerful foryou so that you really give yourself a reason to achieve that goal.

 

With daily reference to your focus cards it allows you tokeep you're goals fresh in your mind. Look at the cards in the morning,possibly review them during the day and definitely before you go to bed. Andthen ask yourself, "Did I do something today moving me closer to thatgoal?" If not, why not? And if you didn't, get up immediately and dosomething to help you with that goal. It is very important that you achievesuccess continually, in baby step or leaps and bounds so you feel a sense ofaccomplishment.

 

These five steps applied in an order appropriate to yourgoals with fitness and will yield fantastic results. Stay strong, stay readyand thank you for taking your health seriously.