Exactly what to eat for a celebrity body Free Celebrity training and Nutrition program
Luke Istomin personally trained Hugh Jackman for his Wolverine role, and has also trained Nicole Kidman, Nicole Richie, Nicole Trunfio, Leonardo DiCaprio, Ricky Martin, Joel Madden, Liev Schrieber, Tobey Maguire and Ryan Reynolds. This week we share with you his Hollywood program. If you missed the last two days, go back and check them. And for the next 4 days stay tuned for the rest of the FREE program. Even easier: pop in your email address and we will email the articles directly to your inbox.
Food to fuel
Today we’re talking nutrition. Because no matter how much you exercise, you need to eat well to achieve your desired results, stay healthy and feel great.
The reason I can train people like Nicole Kidman and Victoria’s Secret model Erin Heatherton with similar exercises to Hugh Jackman comes down to diet. We can create sleek bodies with this or build up muscles. It all comes back to what you’re eating.
Of course, with Hugh for Wolverine, he was eating 4000 calories a day to bulk up. We had him from October to March and he was basically bulking up that entire time – eating every two to three hours, training twice a day. For that period he’d wake up at 5am, go to the gym, come back, eat, have a sleep, go to the gym again, eat. And eat. Training was his life.
Whereas someone like Nicole Kidman or Erin Heatherton are very conscious of what they eat and how they train. This kind of training works for them as well because it sheds fat.
What to eat
I advocate a “Cut the CRAP” program. It’s a wholefood diet with the general rules being, cut out refined Carbs, Refined sugars, limit Alcohol and cut Processed foods. My nutrition guide was created in consultation with leading Australian Sports Dietitian Peta Carige.
I am not encouraging the Paleo approach of eating, however one of the positives of the Paleo diet is that it promotes eating foods that come straight from the earth and are as close to their original state as possible. So, fresh vegetables and animal-based proteins, along with healthy fats like olive oil, small amounts of nuts and seeds and fresh fruits.
Where my Wholefood diet is different to Paleo is that we see the benefits of grains, low fat dairy and legumes in a balanced diet.
There is just nothing good about what highly processed ‘foods’ do to your body, your health, your energy and your mood. For a start, they give you a quick high, with no real sustained energy to undertake your work or training, setting up a vicious cycle where you crave more ‘quick hits’.
But when you eliminate refined sugars and processed foods from your diet, and instead consume nutrient dense foods rich in protein, dietary fibre, and healthy fats, you have better balanced blood sugar levels, more sustained energy release and less hunger. Mood, concentration and focus improves – all without taking a pill or supplement.
Free range poultry
Healthy grains and legumes like barley, brown rice, lentils
Starchy veggies like sweet potato and corn
Seeds and nuts
A typical day eating like this might look like:
Early morning: Start each day with a glass of warm water, squeeze in lemon juice and add one teaspoon of apple cider vinegar.
Breakfast: Two egg omelette with feta, asparagus, spinach, onion, tomato.
Snack: Baby carrots dipped in almond butter or tahini.
Lunch: Pan fried fish fillet in olive oil, with broccoli, carrots and zucchini.
Snack: Tin of sardines in fresh tomato salsa.
Dinner: Roast chicken with mixed veggies.
Ricky Martin’s favourite workout move
Ricky Martin is already very stage fit, his aerobic capacity is quite high, so when we work we like to do basic lifts but in a super set – two or three exercises back to back and making sure we stick to our primary mix – eg. squat, pull chin up, chest press. We do those without resting in between. We work on his ecentric strength – I’m trying to create time under tension with muscles. So for example, we do a 5-10 second slow chin up, where we make the lowering phase last for 5-10 seconds and then come up quick. It’s a great way to increase your strength parameters. Most people think it’s the lift that gets you stronger, but you will actually engage more strength on the downward movement with controlled tension.
For the next instalment of Luke Istomin’s free fitness and nutrition program, check back into the Juice Daily tomorrow.
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