POPSUGAR Fitness

10 Celebrity Trainer Tips For Last-Minute Bikini Prep

Jun 30 2014 - 11:13am

Only have a week or two before you don a bikini and want to look your best? We asked a few top celebrity trainers to spill all the last-minute weight-loss advice they give their clients when they are prepping for a red carpet event or photo shoot. While we won't say it's not hard work, the good news is that there aren't any gimmicks or starvation schemes. Even better news? You'll feel strong, confident, and ready to wow in just a few days. Check out the last-minute weight-loss secrets below!

Exercise Every Day

You're down to the wire, so make sure you make every moment count. "If you're trying to get ready for a last-minute event, then you better not skip a day," says celebrity trainer Zuzka Light [1]. She recommends short 20-minute workouts done with medium weights or your own body weight. "The best workouts are high-intensity short routines that combine strength, cardio, endurance, balance, and flexibility," Zuzka says. "Basically you're using functional exercises that target every component of fitness in one powerful workout routine." Trainer and Vionic [2] shoes spokesperson Juliet Kaska also recommends interval training to burn fat as well as Pilates to help define your waist.

Don't Overdo It

While working out is integral to seeing results, overtraining can actually have the opposite effect, warns Gabrielle Union [3]'s trainer, Ahmad Baari. "If you are dieting plus overexercising, you will do more harm to your body by creating a toxic environment, which results in the body holding onto fat," he explains. Instead of long, overly hard exercises, Ahmad says to focus on the quality of your reps in order to stimulate muscle growth. "Anything more will be creating an overstressed system," he says. "Your body reads stress as a signal to hold onto stored fat instead of releasing it into the bloodstream to be used as fuel to replenish your muscles."

Go High Quality

Pick high-quality foods like grass-fed beef, free-range poultry, and organic produce. "Choosing a good-quality food goes a long way, no matter what your goal is," Zuzka says. Ahmad also recommends going for dark-green, nonwilted, nutrient-dense vegetables to help fuel your body while losing pounds.

Fuel Your Body Right

When you're prepping for a last-minute event, eating becomes less about enjoying a gourmet meal and more about eating foods that give you the nutrients your body needs to stay energized. "You are literally fueling your body with just what it needs, meaning portion size, and exactly what it needs, meaning health-wise," says Tia Falcone, who used this philosophy to help Miss America Nina Davuluri get pageant ready [4]. For many trainers, that means getting rid of all processed foods, alcohol, caffeine, sugar, breads, and pastas, and instead sticking to lean proteins and fiber-rich vegetables along with healthy fats like avocados and olive oil.

Get Serious

If you really want to see results, it's time to get serious about your actions, says Juliet Kaska, the woman responsible for Stacy Keibler's toned legs. "Every bite and every second counts," she reminds us. Of her clients, she says, "if they aren't serious about it, it doesn't matter what I tell them to do, and the time we spend together working out won't matter."

Cut Out White Foods

Only have a week until a bikini-filled vacation? Teddy Bass, Cameron Diaz [5]'s longtime trainer, has a simple way to look and feel your best: "Cut everything white out [6]." Eliminating salt, sugar, dairy, and white flour can help you look less bloated and give you more energy to feel your most confident on the beach, he says.

Think Protein

For metabolism-building muscle and the energy to complete all your workouts, you've got to step up your protein. "I tell clients to make sure to consume 40 grams of protein upon waking in the morning," Ahmad says. Nike trainer Marie Purvis recommends something similar, saying, "Thirty grams of protein [7] within 30 minutes of waking up" can help spur fat loss and stave off fatty cravings later in the day.

Visualize It

It can be daunting to think about how you're going to hit your future goal, so take some time out in your morning to set yourself up for success in a smaller way. "Set aside two to five minutes before you begin your day, developing the feelings or visual picture of a successful present-moment outcome, not a future event," Ahmad suggests. He also recommends sharing your small goals on social media or with close friends to hold yourself accountable. This way, you'll be able to celebrate the small daily victories, which will help you meet that bigger future goal.

Don't Eat Late

Give yourself time to burn off those calories. "No eating after 7 p.m. or three hours before bed," advises Juliet. Make sure you're eating enough throughout the day so you don't feel ravenous at night by loading up on protein, fiber, healthy fats, and complex carbs.

Count Calories Carefully

Losing weight involves cutting calories, but you should be careful about how much you're slashing from your diet. You still need enough calories to ensure your metabolism stays revved and you have enough energy for your workout plan. "According to the National Institutes of Health, an active 30-year-old female should eat 2,400 calories [8] daily. So, if you take that average and deduct 300 calories you will lose one pound in 10 days," Juliet explains. "I would look to increase her expenditure of calories through working out as well as lowering her actual caloric intake to 1,200 to 1,800, depending on the person and their level of fitness." Your caloric intake will vary depending on your weight, activity level, age, goals, and more, but make sure you don't dip below 1,200 calories a day [9].


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