Look Like Gwyneth, or Madonna

Did anyone see The Oprah yesterday? Gwyneth Paltrow was her guest and she talked about how she got the great body she’s been showing off lately.

She works out 2 hours a day, six days a week with Tracy Anderson (who is also Madonna’s trainer, and come on, Madonna looks fabulous!)

In addition to her routines, Tracy helps her clients lose inches by cranking up the heat to 80 degrees. "She likes it hot in the room so you sweat, because she says if the room is hot, you're also burning calories to maintain homeostasis," Gwyneth says. "She's always coming up with new ways to kick up the calorie burning."

And on the subject of arm exercises, Tracy likes to use little to no resistance. "Only 3-pound weights," she says. "No woman should lift more than 3 pounds. It’ll get you to your tiniest, tightest point without overdeveloping muscles.”

The whole show really got me pumped to try out her method, but obviously I cannot afford her services. Luckily, she has three workout DVD’s available to the masses. If you want to get started now sans a DVD, below are some tips Tracy gave to US Weekly magazine.

Anderson swears by high reps and low weight in order to tone muscle without bulk. Keep in mind that “toning” is just a fancy word for “body fat loss.”

WEEK 1: Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. “You should be dripping sweat and taking very few breaks,” she advises.

Get crunching! Do these three moves on a mat:

1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps).
2. With legs at 90-degree angle, do 50 crunches.
3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side.

Tone. Do 100 reps each, or 200 for moves that alternate sides:

1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.
2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.
3. Then, with arms straight behind you, palms together, snap your wrists from side to side.
4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms.
5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch.
6. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor.

WEEKS 2–6:Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises


Kate said...

I wish i had two hours a day to spend working out! These are great though. I'm going to give it a try. Thanks!

Erin Bassett said...

You should go to Oprah's MB & read what people are saying about Tracy Anderson & her ideas....sounds like she's a fraud & a swindler...not really the type of person I would expect Oprah to promote....not to mention her wacky ideas on starving yourself & only lifting 3 lbs....not very healthy IMO.