Alicia Marie, Figure Champion
Tailor Your Workout for You – recognize that what may work for your training partner may not work for you – do what your body needs; Eat for Your Body Type – your nutrition plan also needs to cater to your own personal goals and needs. A 5’3” woman doesn’t need the same caloric intake of a 5’10” woman; Be Patient – if you’re starting something new, one or two weeks may not be enough time to confirm that something just isn’t cutting it; Train Efficiently – the more you stimulate a muscle group, the more likely it is to grow in response. You can attain toner legs with specific exercises such as walking lunges, Plyometrics or exercises with explosive movements that build power and strength.
Jamie Eason, Fitness Model
I believe the government’s food pyramid is a good general guideline for healthy eating, but it doesn’t take into account training-specific needs. Here’s my “updated” version of the food pyramid for fit people leading active lifestyles:
Protein: Depending on the intensity and frequency of your workouts, your protein needs could be as much as double those of the average person. Women want to aim for 0.75 grams of protein per pound of body weight. The key is to distribute the protein intake evenly throughout your day to make sure you’re always building up, not tearing down muscle.
Starchy Vegetables and Whole Grains; 2-6 servings per day: Your needs for grains and vegetables, which are sources of carbohydrates to fuel workouts, will vary with your training. If you’re going heavy on cardio or you’re involved in endurance sports, include foods like oatmeal, quinoa and sweet potatoes at each meal. If you’re trying to lose weight then you can bring your intake down a few notches.
Fruits; 2-4 servings per day: It’s a misconception to ban fruit due to its sugar content, as most fruit actually has a limited impact on blood glucose levels, and the amount of slimming fiber and disease-fighting antioxidants are tough to beat.
Good Fats; 2-4 servings per day: If you want a healthy metabolism, strong heart and less belly fat, include one monounsaturated fat source in each meal. Optimal choices include egg yolks, avocado, flaxseed or coconut oil, wild salmon and raw nut butters.
Jennifer Nicole Lee, Celebrity Trainer
Here are some of my secrets for “flat abs”…To totally target your entire ab section, vary your exercises and try adding resistance. I coach my VIP clients to make their abs work twice as hard by holding a weighted plate, dumbbell or even a towel while doing their core exercises. Proper nutrition is also key to revealing a sexy sixpack. Abs aren’t made in the gym, but in the kitchen! Make sure you get enough muscle-building protein; eat whole grains before 4 p.m.; and refrain from eating complex carbs at night. Ensure proper protein absorption at the right time – most importantly, drink a protein shake within 60 minutes after your workout.