How to Get a Body Like the Stars: MTV Awards Workout
Back in June we were treated to the annual celebrity filled red carpet spectacle that is the MTV Video Music Awards.
The 35th annual award show featured stars in their masses, dressed to the nines in stunning ball gowns and perfectly tailored suits. But what’s more important than smart suits and glistening gowns? What lies beneath these glamorous garments of course!
It’s an unavoidable fact celebrities are – at least somewhat – paid to look good. Their jobs and lifestyles are tailored to be desirable, even aspirational, and so are their physiques. Celebrities represent what many people want to look like, even if they come in a wide variety of shapes and sizes.
Ariana Grande might have a full-time trainer and dietician on speed dial, but you don’t need to splash the cash to get a body like the stars. So today, I’m going to give you the fundamentals you need to start chasing down that Hollywood physique.
YOUR GOALS MATTER
First things first, it’s pretty obvious not all Hollywood stars look the same. From the muscle and bulk of Dwayne ‘The Rock’ Johnson to the slimmer, chiseled abs of Brad Pitt’s Fight Club. Or the curves of Cardi B to the statuesque figure of Blake Lively. All different but all praised for their beauty.
With so much variety, there’s no use in me giving you a ‘one-size-fits-all’ workout plan. Your goals matter!
To define your training process and dietary choices, you need a solid grasp answer to the question…
What do you want to look like?
Want to be cut, lean and shredded? Bulky and strong? Petit and elegant? Curvy and ‘bootylicious’?
Whatever your body goals, you need to combine a variety of resistance training and cardio exercises for the best result. The main difference is the ratio you choose.
Diet is also key to obtaining the body you desire and is the biggest difference between bulking up and leaning out. Are you eating to build up those biceps and glutes? Or are you trying to drop a little extra tummy fat and sculpt that silhouette? Either way, you are what you eat and your dietary habits will shape your results.
TRAINING HARD, WHATEVER YOUR GOAL
Training hard and committing to regular exercise are the fundamental elements of achieving any sort of progress in the gym. You’re never going to see the changes you’re looking for if you just idly trot on a treadmill for 10 minutes once or twice a month. You need to train with meaning and intent.
To build a strong toned physique, resistance training is going to be essential. This can be in the form of weight training, gymnastic strength training or any other variation. Resistance training is very agile and can be adjusted to suit your preferred approach. But regardless of your approach, you want muscle – whether it’s to develop a powerful physique or just look toned.
If you prefer using free weights like dumbbells and barbells for you strength work, then you’ll need to prepare yourself to do it properly and safely. There are always helpful personal trainers and instructors around the gym, so don’t be afraid to ask.
Alternatively, if the gym bros in the free weights area aren’t your style, you can use a variety of workout machines to achieve your goals.
Developing an “award-winning” physique is all about building muscle and burning fat. If you’re stepping into the gym for the first time, this machine-based approach can really help you get your bearings, with clear instructions and ease of use. Whether it’s a leg press or cable row, you’ll find handy hints and tips on how to get the most out of the equipment.
The other essential piece in your training puzzle is cardiovascular training. Getting in your cardio is a great way to burn off extra fat and condition your body – crucial if you want to uncover the gains you’ve been making under there.
Working out the correct ratio of these two elements is where the difference between goals comes into play. As you might expect, more cardio is needed if you’re chasing a lean body, whereas gaining muscle should be combined with a small amount of “maintenance” cardio for health (and a few extra calories to be certain).
Training hard doesn’t mean training all the time. Sometimes the best thing for your results is just better-quality rest. However, it does mean the training you do should be specific to your goals and bring you one small step closer.
Three hard training sessions a week is enough for you to see progress at a safe and healthy rate. If you find yourself pushed for time, especially when it comes to the often more time-consuming cardio, HIIT (High Intensity Interval Training) is a quick and efficient way to get some excellent benefits in on a tight schedule. An hour on a treadmill might not be realistic, but going 400% harder for 25% as long is a great way to get your cardio in!
NECESSITIES: EATING BETTER
The good news is recompositioning your body as a beginner is far easier than it is for an experienced athlete. This means you can make rapid gains in both fat loss and muscle growth. Your body won’t have adapted and become used to a regime of training and good diet yet, so you might be surprised at how fast some of the initial changes to your physique come about.
But as with your exercise regime, you need to take your goals into account before electing for one sort of diet plan or another. As we already briefly mentioned, eating more builds more muscle, eating less means cutting fat – making the right choice to begin with can give you a head-start on your goals.
Whatever your ideal body is, protein is at the top of your priority list. Protein is essential in providing your body with the ingredients it needs to grow muscle and repair the tissues you’re working hard during training – as well as making fat loss easier.
Secondly, carbohydrates should be used to fuel gym sessions – get that big bowl of oats in an hour or so before you head to the gym! This is fuel for the body and, despite the problems you might have if you eat too many carbs, they’re going to be great for boosting energy levels and improving performance.
The amount of fat you have in your diet should always be kept to a minimum of 15% in order to maintain good heart health. Some fats are better for you than others, with plant oils (such as olive and coconut) being the best. Unfortunately there is never a reason to consume avocados en-masse. Fats are crucial, but it’s easy to overeat on these calorie-dense foods.
While it’s no substitute for a high-quality diet of natural foods, high in macro and micronutrients, supplementation can help you out if you get it right. We’ve added in a quick list of useful supplements below, but make sure you’re not prioritising these over real food!
- Protein supplements (often in powdered form) for convenience and a rapid source of protein
- Fish oils for joint, brain, and mental health
- Creatine for strength, endurance and muscle gains
- Beta-Alanine to boost endurance
- Vitamin D to help with Calcium absorption, brain health, and hormonal wellbeing
You should now have an understanding of how to set yourself up for obtaining your dream celeb physique. Getting into great shape is a simple process – but not an easy one. The key to getting it right is treating every change as a lifestyle, not a quick fix.
You can achieve any of your celeb body goals if you approach it with the right mentality and dedicate yourself to those goals. The only thing between you and your celebrity body is time!
Eat well, Train hard and keep turning up!