Blake Lively’s sculpted body secrets
Add a healthy dose of wholefoods with equal measures of high intensity training and you have the perfect recipe for a sculptured body.
It’s a result that anyone can achieve, says Saladino, provided they stick to a simple formula: train hard and listen to your body.
“At the end of the day, it will never be one-size-fits-all. In order to get the results, you need to be paying attention to what’s going on [with you],” says Saladino.
“Just because you see a celebrity workout plan, doesn’t mean that it’s exactly the same formula that helped them get in shape. If a leg day was set up for a Monday for Blake, but she was flying home the night before and stayed up all night with the baby and was exhausted, I’m not gonna make her do the full workout.”
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Macari agrees that it’s all about balance.
“Following a strict and rigid program can be very stressful, and stress of any kind can lead to hormonal imbalances, which work against a slim body. Following the 80/20 rule, meaning you stick with the program for 80 per cent of the time and have the ability to cheat 20 per cent of the time, can break things up and keep it fun,” said Macari.
While it’s important to tailor both diet and exercise to the individual, the below is a great guide for anyone wanting to get into shape.
Moderation: balance high intensity workouts with active recovery and rest days. Blake’s schedule was five or six days training with at least one day of complete rest so her body could recover.
Foam rolling: start every day with three to five minutes on the foam roller. Rolling improves the mobility of the fascia, the connective tissue that wraps and bundles muscle together. Incorporating rolling helps to prevent injury so that your new training routine isn’t disrupted.
Warm up: every workout should begin with a warm up. Saladino suggests starting with gentle movements, such as cat cows, glute lifts, reach backs, and shoulder mobility stretches, before moving into more dynamic warm up such as star jumps, squats and ball slams. Do each exercise 10 times.
Mix it up: Saladino developed different routines for each day so that Blake’s body didn’t plateau and she didn’t get bored.
- Day 1 upper body: choose three to four exercises that target the upper body (such as push-ups, pull ups, tricep dips and bicep curls) with three to four rounds of roughly eight to 10 reps each.
- Day 2 lower body: choose three to four exercises that target the lower body (such as kettlebell deadlift, a lateral lunge, and split squat) done for three to four rounds of roughly eight to 10 reps each.
- Day 3 outdoor training: a bootcamp style session that includes mobility drills such as shuttle runs, walking lunges, push-ups, and planks.
- Day 4 pool day: an interval training session in the pool, including treading water and long distance swimming for approximately 30 minutes.
- Day 5 active recovery: this could be anything from a 40 minute walk or jog, an outdoor hike or a yoga session.
Finish with cardio: after each session push out a high intensity cardio burst or 20 to 30 minutes on the treadmill, cross trainer or stairmaster.
Consume quality wholefoods: “It was critical that Lively was eating the highest quality food available. This means that all fruit and vegetables were organic, fish was wild, eggs were free-range and meats were from a pasture-raised source. This type of food ensures that you are getting the maximum amount of nutrients from each bite and the least amount of toxic residue from synthetic chemicals,” says Macari.
- Breakfast: eggs cooked in coconut oil and a side of vegetables or fruit. “It fueled her morning workouts and helped keep her blood sugar stable throughout the day,” says Macari.
- Lunch: Salad with some chicken, egg, meat or fish for protein.
- Dinner: Sweet potato, healthy vegetables, lean meats and brown rice.
Embrace superfoods: “Coconut oil and organic, soy-free dark chocolate are true superfoods,” says Macari. “They can keep your metabolism running very efficiently and are great way to stay energised throughout the day.”
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