Trainer Ramona Braganza‘s 3-2-1 workout has been the go-to method for may Hollywood stars and starlets including Jessica Alba, Jessica Biel, Ryan Reynolds and 2011′s Sexiest Man Alive Bradley Cooper to get into fantastic shape fast for roles in big time movies and TV shows.
Ramona Braganza was a cheerleader for The Raiders in LA then began fitness training and modeling, but credits her mental focus to her childhood as a competitive gymnast in Canada. The 3-2-1 method, which Braganza says really came together with Jessica Alba while shooting Into The Blue, consists of three 10-minute intervals of cardio, two 10-minute intervals of strength training, and one 10-minute interval of abdominal training. All of the sequences are then repeated twice to complete one workout.
Want to get the body of your favorite celebrity? Try the 3-2-1 workout for yourself!
On Diets in Review, we talk a lot about weight loss. But what happens when you’ve reached your weight loss goal? Sure, you’re happy and proud of yourself and your new body, but chances are, you probably feel a little lost as to what to do and what to eat now that you don’t have that goal weight to focus on, right? Well, no worries. We have your five step guide to keeping you at your healthy weight and totally motivated!
5 Tips to Keep the Weight Off — And You Motivated
1. Splurge a little more (but be mindful). Now that you’re at your goal weight, you can be a little more lax with your diet, but remember that extra calories add up quickly (and that it’s a lot easier to eat calories than it is to burn them off). A good rule of thumb is to eat a diet that is 80/20, meaning that 80 percent of what you eat is nutritious and healthy, and 20 percent is the other maybe not-so-healthy food that you’re craving. If you ever start to put the pounds back on (and you should know if you do — see tip No. 5), switch your eating to 90/10 until you’re back at your happy weight. Also remember to keep portion sizes down and to savor every bite, being totally mindful of what you’re eating!
Kendra writes about her busy life as ‘Headless Mom‘ on her personal blog, The Adventures of the Headless Family.
I’m the mom of two active boys, ages 8 and 10. I could easily fall into the trap of “I’m too busy! I can’t possibly find time for me!”, especially with back-to-school, sports, scouts and the like.
The best time that I’ve found to exercise is when they are doing it. Sports fields and parks are the perfect venue to get moving, and since many parents feel uncomfortable leaving younger children, you’re there anyway, so you may as well use your time well. Here’s how I get the most out of one of my children’s workouts, for myself:
1. Use the Track or Walking Trail- Walk for a mile or so at an easy pace for a warm-up, then stop and stretch. Use short walls, fences, benches or trees for balance. Continue walking, or jog, alternating if you wish. Read Full Post >
Circuit training is one of the most efficient styles of exercise. It is designed to keep your heart rate at an increased level while using a variety of different exercises or movements to target the desired muscle groups. Circuit training is a perfect way to maximize an intense workout in little time.
Circuit training can be performed with a set amount of time or set of repetitions. Either way is beneficial! Most circuit training sessions range from about 10 to 12 exercises (completed in 30 to 60 seconds) in sequence with a 30- to 60-second rest period. However, it is also a good idea to pick a weight and perform as many repetitions as possible (keep track of weight and repetitions performed for progression purposes), then rest for 30 to 60 seconds, and move to the next exercise or station.
Set a goal and try to beat the previous day’s repetitions. This will keep you motivated and prevent you from falling off the wagon.