Get a body like Eva's
Hot celebrity personal trainer Patrick Murphy has been the body behind hot housewife Eva Longoria for the past three years. He tells us how he keeps that petite figure of Eva's toned so that she doesn't get flabby.
"Eva's definitely not someone who can just eat what she wants," he says. "Even though she's tiny, she's curvy, and like most women is prone to cellulite. I've seen her body become softer and she needs to work at her muscle tone. Skinny soft doesn't look very good and she's prone to that."
"Eva works out at least three times a week for an hour each time and because she's not someone who loves to work out, so I try to make it interesting each time," he says. "She's also more into getting her butt and abs into shape.
"An average hour includes about 25 different exercises that involve old-school weight training, core training and balancing exercises.
"We do something every three to four minutes that involves high intensity bursts, like a couple of hundred jumps on the jump rope, three-minute hill climbs on the bike. I'll throw in circuits and high intensity cardio to strengthen her heart.
"Eva's favourite exercises are lunges from all angles. Reverse lunges, horizontal lunges, walking forward lunges and lunges with weights are great for developing a nice, round, beautiful butt. She also does cardio on her own, like jumping rope."
"Eva eats lots of salads without the heavy dressings," he says. "She's big on snacking on healthy food like fruit and vegetables and she'll snack on chicken pieces. She also drinks tonnes of water I tell my clients to drink at least three litres a day to flush out all the toxins."
- Breakfast: 1/2 cup cottage cheese, 3 eggwhites
- Snack: 110g chicken breast, 1/2 cup veggies and 1/2 cup of fruit
- Lunch: 110g chicken breast, 1/2 cup whole grains
- Dessert: one of any fruit with fat-free cool whip or sugar-free jelly with fat-free imitation whipped cream.
- Dinner: 110g steak with side salad and no cream dressings
Keeping portions small will allow your body to use the food as energy; any excess food will cause your body to store fat or spike your blood sugar depending on the food, thus resulting in body fat stores.
Eva's splurge is Mexican food, especially when she goes back home to San Antonio.
How to look fit like Cameron
Celebrity personal trainer Teddy Bass gives us the lowdown on how he trains and sculpts Hollywood's hottest bod, Cameron Diaz.
"Cameron is already a very athletic woman and genetic goddess," he says. "She lives a very balanced lifestyle. She eats well, contrary to reports that she doesn't. She exercises all the time because she loves outdoor sports like surfing and snowboarding and she works out at least three times a week.
"If you're not genetically gifted like Cameron, you have to do at least three hours of gym workouts three days a week so it's spread out; doing 30 minutes of cardio and 30 minutes of weights, you can accomplish a lot.
"To step it up, I tell people five days a week an hour each time: doing 20-30 minutes of cardio, weights and or Pilates and stretching and various exercises. It all depends on what you want. If you really want a body that's ripped and athletic, then for four to six weeks do 45-60 minutes of training each time."
Start with a cardio warm-up: to get blood flowing, do 20-30 minutes of cardio; do something different each session like running up and down the stairs, a treadmill, an elliptical machine or a bike or jump rope. Or rotate machines, doing five minutes on each. Or you can stay on the treadmill for 30 minutes.
For the next 30 minutes, I tend to do three different exercises: for both the upper and lower body.
To tone the butt: do 10-30 minutes of lower body work like squats or stepping up on a bench, while holding two to 3.5kg weights. Stretch often to prevent injury.
Add in upper body moves: combine upper body exercises like bicep curls with lower body moves like squats.
To get her abs: do five to 10 minutes of ab crunches a day. Most people do 175 but don't feel it until 79. By the 10th rep you should feel your abs. I always engage upper and lower abs. Use your legs as well; raise them at a 90-degree angle and crisscross them.
Other abdominal moves: 250-300 leg raises on back crunches and ball crunches.
For the core: do planks on your elbows and feet, holding it for 30 seconds to one minute, then side planks for your obliques. Immediately roll over and do ab crunches.
Training to get great legs
For lower body/leg work, do 15-20 minutes of the following:
- Three sets of plie squats swats with a wide stance and the toes out at a comfortable angle. Your knees will need to stay in line with your toes.
- Find a bench and do two or three sets of step-ups.
- Do reverse lunges: three sets of 15-20 reps.
- Curtsy reverse lunges: three sets of 15-20 reps.
- Functional forward reaching lunges: lunge forward: three sets of 15/20 of these.
- Squat presses: three sets of 15-20-25 reps; add weights to increase.
- I advise doing three leg exercises per workout because you're also doing cardio workouts which burn the fat too, so you don't want to be worn out.
- You have to look at your problem areas, so for women who lack muscle tone, you have to build the muscle.
Repeat all of this three times a week or to step it up, do it five times a week for an hour and 15 minutes.
Teddy's top training tips
"Variety is key! Do five minutes of different exercises," he says.
"Less is more: you can reduce your hour to 45 minutes. Instead of doing 40 reps, reduce to 20 and add a kilo.
"Cellulite is genetic and a lack of blood flow. Spend 10 minutes a day in the shower really rubbing and loofah-ing the cellulite. Stimulate the area with hot water, then cold water. Jump out and massage a lotion into the cellulite areas. This gets the blood flow happening in those areas.
"Have a buddy system; get a friend to work out with you so there's someone who's helping you along the way. Everyone has a friend, so make each other accountable to go for that 30 minute walk. It's perfect: you get to kill two birds with one stone.
"Weight training is important for strength, which creates less impact in injury.
"If you're into Pilates and yoga, for results do at least twice a week for four weeks."
Teddy's diet tips
"I'm not a nutritionist but my food philosophy is to eat more food less often. Eat five small meals a day," he says.
"Eat carbs early in the day; it gives you energy during the day instead of storing it as fat. Have vegetables and protein for dinner. I'm also big on salads.
"I'm not the guy that says 'don't do that' because you're depriving your body and it only wants it more.
"Water is important; have three litres a day. Calorie-free soft drinks are a myth: your body doesn't process it well.
"As a general guideline, look at your body type and work it; there are so many trainers to ask and books to read. Be grateful for what you have and take the point from there to change it and make what you have better."