“Yes, I do work out in the gym ( running, weights ) 3 days a week and I also do power yoga 3 days a week. As for vices, I do enjoy wine and the odd drink and I have a habit of stopping for Krispy Kreme donuts every now and then.”

How does Tricia Helfer make and maintain that awesome figure you ask me?

The Basics are extremely simple.

• 3 days a week circuit training and cardio
• Power Yoga

You have to understand after one day of intensive training, the physical strength is considerably declined. Yoga However uses what is known as ‘internal muscle’ the parts which can’t easily be reached by workouts in weight lifting, so this is pretty much an everyday workout with contrasting but complimentary benefits.

Given That, we also have to understand she keeps cheat days to a minimum and has a healthy (note: healthy, not extreme) diet.

Chance Pe Dance 8 packs!

We have to remember he must have done intensive workouts to make up for his diet deficiency as he refused to eat even egg whites (pure protein)

This is how you get 8 pack abs: By bringing your fat% close to 6%.

The question is: HOW??

If you want to get 8 pack abs using a non veg diet, click here and use THIS ROUTINE

If you want to workout and diet like Shahid, this is what you have to do:

1.) Eat Clean (no white rice, no white bread, no chappatis, no junk food, no sugar, no sweets)

2.) Make sure you eat a lot of: Curd, pulses, almonds (15 every day), walnuts (15 every day), Legumes, Milk, soya Etc.

First the important thing is to make muscle for atleast 1 year. even if you are fat, make muscle for a year, bulk a little and then start cutting down. The reason is that a body like Shahid’s is very muscular and well defined. When you are lowering fat%, it is important for you to have some muscle to produce a similar look.

So Change your Diet to this: Eat 6 times a day, eat only Pulses, Legumes, nuts, seeds, dal, raw vegetables and fruits. Make sure you eat A LOT of dal, pulses, Tofu and legumes.

No more Chappati and Sabzi.

And Remember, YOU HAVE TO WORKOUT

To get muscles like Shahid, it is important to get exercise, I suggest you join a gym and tell them ‘give me a muscle building/bulking routine for 1 year’

If you don’t have time for gym, its fine. You can workout at home. Buy resistance bands, a bullworker, a gym ball and do bodyweight exercises like suryanamaskars, pushups, squats, Yoga poses (difficult ones make muscle), body bridges. Do this for atleast 1 hour a day and see the results!

After 1 year of this, go on a cutting routine.

In cutting routine. you have to do a lot of HIIT (High Intensity Interval Training) and cut down the calories you take, also take stimulants like green tea and lemon in hot water. this will help you cut down your fat.

High Intensity Interval Training:

Here, you run at maximum speed for 20 seconds, stop for 10 seconds and continue, you do this for atleast 10 minutes at a go.

At the end of the day, you have to understand that it took Shahid 2 years to get his current body so its not an easy task, especially for a vegeterian. You also have to understand that celebrities cannot dedicate too much time to their workouts and routines.

So if you want an easier routine, try this

I will in this post analyze and explain the five factor routine and compare it to other routines as well.

My personal recommendation for Fast Fat Loss However is THIS ROUTINE

The Below is sourced from the official website of the five factor diet:

Seth Rogen's weight loss explained: His Diet and Workout

5-week plan
This plan is designed to give you results in five weeks! And it’s so easy and effective that you may naturally turn your five-week plan into a lifestyle (as many of Harley’s personal clients tend to do).

5 meals a day
Say so long to hunger and cravings. By eating five 5-Factor meals every day, not only will you start losing weight but you’ll feel less hungry throughout the day!

5-ingredient meals
Eating delicious and healthy meals doesn’t have to be hard. Members get hundreds of recipes that use only five ingredients and take only five minutes to prepare.

25-minute workouts
Based on Harley’s training experience, he believes that working out more often for shorter periods of time is more effective than spending hours at the gym.

5 cheat days in 5 weeks
Taking a diet break one day a week can empower you. You should never feel as if you’re in a diet prison! Plus, Harley believes that controlled cheating can actually help you reach your goals.

5 week plan:

To tell the truth, I never see the point of something which says ‘4 week plan’ or something, I mean what after the four weeks? Do you get back to hogging donuts?

Of course, I am sure nobody would do that but like he himself suggests that a lot of people make the ‘5 factor diet’ a lifestyle, which is all well and good other than the fact that eating in small quantities multiple times a day has been covered a million times anyway.

Five Meals A Day and Five Ingredients a Day:

This is good logic, its useful to keep the metabolism revving like an engine.

There is one more condition to the eating:

each meal should constitute of Lean Protein, Complex Carbohydrates, Good fat and Low GI Fiber.

Sources of lean protein would be: Turkey, Fish, egg whites and Pork Chops (google for more sources)

Complex Carbs include: Brown rice, wheat bread, vegetables, cornflakes (This also effectively includes the Fiber)

Sources of good fat are: Olive Oil, Walnuts, Almonds, Fish (other meats also have some good fat)

The diet also insists on a high water intake.

You can also try out THIS DIET

25 minute Workout:

This part indicates that the routine is not very intense and the speed of results will be just above average.

It goes in this fashion:

5 minute warm up:

5 minute upper body

5 minute lower body

5 minute cardio

5 minute stretching

Now circuit training is good for losing fat at a moderate speed but it is nothing compared to HIIT.

I bluff you not but if you do my routine, you’ll lose weight much faster (although mine is way tougher to do)

The exercise is always good for you, so props to him anyway but I always prefer heavier workouts with much higher intensity.

5 cheat days in 5 weeks

Thats the person’s lookout.

Personally if you ask me, there should be NO CHEAT DAYS.

I mean imagine gobbling down the transfat in the pizza, it nearly screwes up 3-4 days of your hard work, why cheat on yourself?

I never said food doesn’t have to be tasty, of course you have to eat tasty food but HEALTHY TASTY FOOD.

No unhealthy stuff, period.

If I have to rate this routine, I’ll give a 6.5/10

I mean I understand this diet is good but it is not great and like the creator of this diet himself says it, this diet is created for celebrities who have like almost no time on their hands and ability to spend a load of cash.

This diet is useful when you travel insanely and get no time whatsoever to have a tough routine.

So think about it if this routine suits you.

my guess is that at maximum you can lose 7-8lbs a month.

Even Seth Rogen didn’t lose more than what… 30 pounds? in like 9 months? Thats terrible in my opinion.

You could lose that much in 4 months if you are doing a really tough routine with heavy workouts.

Of course, I would recommend this routine to you if you are an extremely busy person.

Kudos,

Vineshp.

Many of the mails I recieved went like: I am doing 50 crunches (or ABS) a day and not seeing any results.

or

What is Shahrukh’s secret?

Now before we move on to getting a six pack, which I will make an entirely different post out of, let me just tell what is a six pack to begin with.

Six Packs are visible on people whose fat% is below 12 (10 for some). Why? Because fat which is around muscles is GONE. VANISHED. VROOM. WHOOSH. What remains is the visibility of the muscle.

For an awesome Fat Loss Routine, Click Here

I would like the skinny guys reading this to understand that they don’t necessarily have a low bodyfat %.

*If I have a low bodyfat %, will my six pack show?*

Not neccesarily, I mean if the fat leaves there should also be a bit of muscle to flaunt.

Moving on to the King of Bollywood, Shahrukh Khan.

From SRK Himself, we understand he maintained a very low fat, high protein diet and indulged in a lot of toning workouts and cardio.

As well as took up fat burners before flaunting the abs.

So what is his secret? NONE!

The reason it works for him more easily than it could for us is the wee bit of a difference of budget in millionaire him and us.

I mean come on, eating completely right, working out at extremely proper timings requires free time, equipment-nutrition budget and the comfort to lie down for endless hours once he is done working out.

So is it impossible for us to get a six pack? Definitely not but its much harder too, requires major lifestyle changes, a lot of effort and constant motivation.

in case you didn’t know, 300 was the movie Gerald Butler starred in and the workout he did was called the ‘300 workout’

I read about the 300 workout in a singapore version of Men’s Health.

The 300 workout consists of 300 reps of heavy weights and functional training with tyres, ropes and the sort. WITHOUT A BREAK.

Ordinarily I love the idea of training with tyres and ropes, way better than Machines but the problem here is that Gerald Butler himself admitted on having every joint aching as he acted in the movie.

300 reps? stupid.

To a good extent it was the awesome direction which made everyone look so damn muscular and the shadowed effect too, the problem with the 300 workout is that other than being extreme it probably does way more harm for an average person than good, strain on the joints would in the long run make you lift *less* than what you could without shouting…

*ahem*

SPARTAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA

moving on, such an intense workout could lead to tremendous momentary gain but here at VineshWay, things are not a pyramid, we are the stairway to heaven, we don’t believe in a downfall.

Other than which, there are other methods, tabata sets, drop sets which produce pretty good results and in all honesty Gerald Butler could’ve burned more fat

so was it all worth it? 300 workout?

avoid it, atleast work up to it gradually if you must try it.

I would rather recommend you to try a complete routine with diet/lifestyle changes, such as this one

How to get a body like Jennifer Lopez?

Well, Jlo’s regimes are more severe and functional as compared to Britney Spears or other weakling women out there.

If you are wondering where her tight ass and sharp figure comes from, much of it is courtesy of functional training such as recess training and Martial Arts practice.

So how does training in Krav Maga and Kick Boxing give you a tight body?

Well, muscles naturally tend to condition, hence harden.

Normally Cardio would keep the fat off to an extent but it doesn’t excel in toning muscles, naturally allowing a lean figure.

While practicing Kickboxing, more parts of your body are utilized, causing more parts to evolve to better tone, the motion without machines stresses the muscles while simultaneously dropping calories.

Usually, the women use 80% diet, 20% workout priority rule, Jen uses a 55% diet, 45% workout rule, which explains the notable difference.

So what should the women reading here do to get Jennifer Lopez’s ass?

My answer would be to concentrate more on bodyweight exercises, go many buttups and the sort. Go high protein and also use your legs with ankle weights.

Of what I recommend is that you do a lot of high speed pushups, squats (keeping the knees in order please), lunges. I believe doing something like 200 burpees a day while doing some functional training will help you get a really lean look.

It is of course important to burn fat in the process.

Jennifer Lopez

Madonna is older than most of your moms but she probably looks hotter than most of you too.

Now how does that happen, she is 50 and still smoking sexy.

The reason for this is that she doesn’t miss a single workout and keeps her diet in check no matter what, so what type of a diet is this and what kind of a workout?

Starting on with her workout:

Morning, prior to breakfast: Ashtanga Yoga

Prior to Lunch: Winsor Pilates.

Ashtanga Yoga session:

Yoga has many forms, one of the harder forms is Ashtanga Yoga; This form derives more on building strength, stamina and internal health rather than having meditative qualities.

Ashtanga Yoga can vaguely be compared to Circuit training workouts, the difference is notably that unlike a normal circuit training workout, Yoga can effectively slow down ageing because of its aspects being highly internal in nature, leading to longer tenure in the organs.

So how do you do Ashtanga Yoga?

I can explain poses over the internet but any form of yoga without a teacher is almost downright pointless. A lot goes into this, namely breathing techniques and maintaining flow.

Will any other form of Yoga maintain similar effects?

Not entirely but it will have its long term benefits.

Among other workouts, Madonna’s routine includes Pilates.

Hereon, I would like you to attend a Pilates class or purchase a book on Pilates workouts if you are interested.

Here I would like you to note that because Madonna is not lifting weights, she does not need recovery time and particularly any disadvantages on frequent stressing.

When Ashtanga Yoga works on the organs, joints, inner muscles and tendons primarily, Winsor Pilates focus more on bone structure, relaxation, posture, balance and exterior muscle toning.

This leads to a complete mild workout which ends up doing an adequate amount of fat burning, health preservation and relaxation at the same time.

Will it work for you?

Honestly, if you are beginner then I would say not likely. The reason being Madonna has a known history of lifting weights and intense cardio so she already had a fair bit of lean muscle mass to keep that metabolism going.

Pilates and Ashtanga Yoga are awesome for Maintenance but not particularly good for building up or shedding fat as the traditional creating a calorie deficit and working out are.

Madonna Diet:

Madonna follows a diet which is a combination of the old and the new, called the macrobiotic diet.

What constitutes the macrobiotic diet?

The Macrobiotic diet consists of eating whole foods, unprocessed and organic, like brown rice, whole grains, vegetables (you get the idea, right?)

The diet also includes fish but is almost devoid of spices and places a strict restriction on alcohol and nicotine.

Now will the macrobiotic diet work for you?

If you are ready to go for a very healthy fat loss in a long tenure, this is the best diet there is and especially when combined with yoga can certainly end up slowing aging effectively.

My Rating: 7/10

Angelina Jolie’s Tomb Raider routine.

Angelina Jolie

Discussing Angelina Jolie’s diet and workout:

How did Angelina carve that awesome figure for the movie Tomb Raider?

Easy! She lost fat and gained lean muscle mass.

Of all the celebrity routines I have reviewed, I find hers the best (probably with me being a kung fu student).

Angelina Jolie started practicing kickboxing and weapons training months before the filming of the Tomb Raider movie.

How does kickboxing help burning fat?

People often overlook the vitality the intensity of their cardio can bring forth in their efforts to burn fat.

Kicking on the heavy bag repeatedly needs particularly: Breathing endurance, optimization of hips, thighs, calves at a high speed with constant repetitions.

An hour of kickboxing workout can burn as much as 600-800 calories.

And that is not just it, when you apply impact on the bag or even if you practice with the ankle weights, your muscles follow an entirely different range of motion than running or cycling, this range of motion doesn’t only burn calories but also does a fair bit of muscle conditioning resulting into the subtle sexy tone on Angelina’s body.

Can you do it?

Well, kickboxing is difficult for beginners but if you stick to it no matter what, hell yeah!

In my personal opinion, I would rather see you start off with something like slow sprinting and circuit training if you are obese or overweight with really slow stamina.

Weapon Training and Scuba Diving:

Weapons, if used correctly apply the use of the entire body to generate movements, it takes time but eventually you learn to balance with the weight of the weapon (most weapons are atleast 4-7 KGs) and move in different motions leading to a mild workout for the inner muscles too.

This workout when combined with a high protein diet leads to a pretty good reinforcement of lean muscle mass as well as sheds notable amount of fat.

Scuba diving or any water sport for that matter needs you to move your body in volumes of water which gives you an amazing cardio because the muscles are used pretty extensively while again leading to some tone.

If you notice, all of Angelina’s workouts have something to do with reinforcing tone while also burning fat.

Diet:

She followed the traditional model’s diet.

Six meals spaced out properly while being high on protein and low on carbs and low-med on fat.

Can you do her diet?

Yeah, definitely.

My Rating for Angelina Jolie’s workout: 9.5/10.

This is definitely the routine for guys and girls if you want to shed fat but it isn’t the workout if you want to put on bulk.

It has recently been quoted in the media that her workout has been designed by personal trainer Tony Martinez (Trainer to the stars). Tony’s workout has Janet doing legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

Upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises)

Three days of abs and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

she does legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle)

upper body work twice a week (push-ups, pull-downs, chest flies, bicep and tricet supersets and shoulder lateral raises)

three days of abs

and 5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

Janet Jackson’s weight loss explained.

Janet Jackson has been known for gaining weight to like 180 lbs (I am 130, lol! She used to be FAT!)

So how did she ended up losing all that fat and turned into a babe (almost!)

I would give credit to the awesome routine Tony Martinez set up for the blimb.

Legs: Twice a week

Reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle

Upper body: Twice a week

push-ups, pull-downs, chest flies, bicep and tricep supersets and shoulder lateral raises

Abs: Thrice a week

And 5 days of cardio.

The cardio includes kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how did this routine do such wonders?

The primary reason is that there was a good amount of rest involved leading to substantial lean muscle mass growth as the weights used were mostly bodyweight or lightweight.

Another thing to do noted was that the method of the workout was largely compound, compound workouts end up increasing functional strength and avoid bulk because compound workouts use more muscles and the range of motion involved is comparatively much more complicated.

Her Training in other note was not circuit entirely and not isolating any bodypart either, circuit training does lead to fat loss *entire body circuit training that is* but rarely ends up reinforcing lean muscle mass and if the weights are heavier than 50% of max capacity, ends up constantly breaking down muscle.

Her training was not fixed on muscle groups but something like Monday: Legs, Tuesday: Upper Body, Wednesday: Abs.

This leads to sufficient rest and the best part of her workout was the type of cardio.

As I have always suggested, cardio has to be really changing, if you want to get effects rather than simply taking your calories in minus, if you want a fat burning effect, you can simply keep your cardio very versatile

Janet Jackson’s cardio included kickboxing, basketball, tennis, baseball, jumping rope and running.

Now how does such a diverse cardio section help?

For starters it is impossible to get bored with such a set of routines, You are practically doing something entirely different in mechanics every day.

When the mechanics and muscles used/range of motion used changes so rapidly, the body has no time to adapt to it and keeps burning a lot of fat.

So can you have a routine like Janet Jackson’s?

Sure, just consult a dietician for a great diet too and keep going at it

I would like to state that you can get his muscular structure, his fat % but not for proportions, proportions are genetic.

What you can do is build lean muscle to look similar to him by muscularity.

So what did Brad Pitt do to get his body?

The answer is more in nutrition than workout; Brad Pitt definitely lowered his carbohydrate intake a lot and went on a high protein diet.

If you want to get yourself at his fat % (9% fat), the primary idea is to create a calorie deficit or try this: small bulking season + small cutting season.

If you are really thin, you don’t need to cut, if you are really fat, you don’t need to bulk. If you are average like, you need to do both.

So what is bulking? Bulking is increasing your calorie intake and lifting as heavy as you can in training methods like power cycles.

This puts on both muscle and fat fairly quick, if you are naturally very thin, you could start with doing a bulking season for six months.

People have to understand that fat people have muscle too because their bodies are carrying all that weight on them, you get me?

Now, the exercises needed to get Brad Pitt’s built are fairly easy initially.

Most of them depend on compound mechanics, compound mechanics are ones where more than one joint is applied.

Examples would be: Squats, pushups, military press, bench press, deadlifts.

I will give you an example routine *This is for skinny people*

Month 1:

* Breakfast: Protein Shake + 2 eggs and oats.

* Lunch 1: Chicken breast + 200 gm brown rice  OR/and  boiled pulses.

* Lunch 2: *150 minutes after lunch 1*: Tuna OR/and Tofu with vegetables.

* Workout:

Do 3 sets of each exercise consisting of not more than 10 repetitions.

Day 1 Legs

Day 2: Back-Biceps

Day 3: Shoulders

Day 4: Chest-Triceps

Go at 80% of max weight you can lift for 8-10 reps of the exercises you do.

Note: Always consult an experienced person or a trainer to guide you in the correct form for your exercise.

* Post workout: Protein shake + some juice. (optional: Creatine)

* Snack 1: Lean beef with brown bread OR Cottage cheese with brown bread

* Dinner: Egg whites OR vegetables in curd.

As the months progress, you have to considerably increase the difficulty of your workout.

And not by increasing reps but by pushing yourself to lift heavier weight and eat a lot of proteins and complex carbs.

The first month was simply a body warmup, after which you have to increase the amount of food you eat as well as the weight you lift.

THE BELOW SECTION IS FOR OVERWEIGHT PEOPLE:

The Central objective of overweight and obese people is to lose fat while keeping all their muscle.

I know what you guys are thinking: ‘me? have a body like brad pitt? internet sham’

Most of the obese people are sadly in complete disbelief of this… well, let me prove you wrong.

vinesh.jpg

This by the way was achieved only in a matter of 10 months.

this is how: http://www.vineshway.com/2008/01/20/the-routine-i-followed/, so yeah! YES WE CAN!

I am going to prescribe you a routine which is purely tough ass but since there is no magic pill, this will lead to a lot of results.

Routine:

* Wake up: Stretch + 10 minute run

* Green tea

45 minutes after waking up:

* Breakfast:

Chicken sandwich + Protein shake + walnuts OR cottage cheese + protein shake + walnuts

2 hours after breakfast:

* lunch 1: egg white omelets OR kidney beans in gravy

2 hours after lunch 1:

* Workout:

A very crucial factor is speed, you must move from one exercise to the next within at most 40 seconds.

and you must be fast in lifting weights, if you want the Brad Pitt-like veins popping, the lean cuts, you need to be used to high intensity.

You must also avoid machines as far as possible.

Consult your trainer for complex workouts.

Day 1: Legs

Day 2: Back-Biceps

Day 3: Shoulders

Day 4: Chest-Triceps

Abs alternate days

Lift weight at 60% of the maximum weight you can lift for 12-15 repetitions (4 sets)

15 minutes of High Intensity Cardio after the workout

* Post Workout:

Protein shake in fruit juice.

If you take caffeine, make it black and drink it more often,

2 hours after workout:

* Lunch 2: Tuna or Salmon baked OR pulses with curd.

3 hours after lunch two:

* Snack: pork/beef or turkey with a slice of bread OR tofu with stirred vegetables.

* 3 hours after the snack: Roasted or barbecued meat or boiled vegetables.

Include two protein shakes with water in the day.

Keep in mind that is vital to lose fat and not lose weight to get a body like Brad Pitt.

For the overweight dude, its time to burn fat!

Frequently Asked Questions:

How long will it take till I get a body like Brad Pitt?

Well, the only thing I can tell you is that it won’t be overnight, here are some facts for you:

Usually, the maximum amount of muscle a person can gain in a year is 14 pounds (maximum at that), so assuming you have no muscle on you AT ALL, it could take 2 years of complete dedication

At the same time, if you are obese by 45 KGs, keeping in mind you can lose 4 KGs of fat a month, it would take you one year of complete dedication

However, if you are not THAT thin or THAT fat, you will get to your Goal much sooner.

What are the requirements of this routine?

Well, you would need a Gym Pass

You would need A Protein Supplement

The obese-overweight dude will need Green Tea

You will also need A poster of Brad Pitt to keep you motivated.

Kudos,

Vinesh Panditpotra.