Who better than the stars, complete with hyper-equipped home gyms, and followed by the most advanced personal trainers, can know which are the most effective workouts to burn fat and keep fit? Increasing energy expenditure through physical activity means not only maximizing the calories burned during a high intensity workout, but also increasing the basal metabolic rate at rest.
PILATES LIKE MILEY CYRUS
That Miley Cyrus had a toned physique with sculpted legs and abs we know it well from 2013 and from her famous twerking videos that leave little room for imagination.
And from the last story on Instagram, taken in front of the mirror of his home gym, you can clearly see the pilates equipment he uses to keep fit. Miley mainly trains with two disciplines that sculpt the muscles of the body harmoniously, Ashtanga yoga and pilates, to which she devotes half an hour a day.
Miley Cyrus is not the only star who “burns fat” through pilates. This practice, which often complements cardio workout routines, is also very popular with Alessandra Ambrosio, Miranda Kerr and Kate Hudson. Thanks to the toning work that aims to slim the figure, with yoga and pilates the unsightly fat pads that form in critical points are also eliminated.
THE TRACY ANDERSON METHOD
The Tracy Anderson method routinely sculpts the bodies of many stars. Gwyneth Paltrow, for example, trains with Tracy, as well as Victoria Beckham, Cameron Diaz, Alessandra Ambrosio, Nicole Richie, while Madonna is one of her best friends. The method is a mix of free body, cardio dance and exercises on the mat that can be summarized in the 3.0 version of the aerobics that Jane Fonda already did in the Eighties.
During the lockdown, Tracy revealed the exact training that Victoria Beckham follows. The tool-free leg workout routine lasts 13 minutes and includes:
– Ground buttocks: from the position on all fours with elbows on the ground, the bent back leg is thrown and then extended for 20 repetitions. In the second exercise, the leg is thrown sideways, alternating bent leg and straight leg. In the third exercise, always in a position on all fours, the straight leg is thrown and then descends, crossing it behind.
– Exercises on one side on the ground: the extra toning of these exercises comes from the fact that in addition to slimming the side leg with immediate effect on firming the hips, Tracy also lifts the side as in a side plank, thus doubling the muscle work.
All exercises are repeated 20 times and are always different. First you do all the repetitions with one leg and then with the other.
THE EXERCISES OF THE MODEL PERSONAL TRAINER
Kirk Myer is the founder of the New York Dogpund gym, where many models train including Kaia Gerber, Sara Sampaio, Rome Strijd. To enhance the b-side exercises, he recommends always using the mid-thigh elastic band to increase resistance.
I bridge. Back on the ground, with an elastic band at mid-thigh, I raise the pelvis, open and close the legs, and then go down with the pelvis without ever resting completely on the ground.
Squat walk. Kirk calls it “Monster Walk”: it consists of walking sideways in squats 10 repetitions for three sets.
THE TABATA METHOD
The Tabata method is a high intensity workout that allows you to burn more calories and fat. It is the cardio workout that helped Noemi in her transformation.
The Tabata Workout is a kind of fat burning workout that is based on anaerobic cardiovascular work in high intensity Interval training (IT). The creator, from which the program takes its name, is Izumi Tabata, professor of the National Institute of Fitness and Sports in Tokyo, who has developed a timed training method that alternates exercises lasting about 20 seconds, performed with maximum muscular effort, and 10-second rest phases, all repeated eight times for up to four minutes. In this way, cardiovascular performance is improved, weight loss is promoted and greater resistance of the body is stimulated. Short recovery intervals put a lot of stress on the body as it continues to perform the exercises. In this way, basal metabolic rate (BMR) is accelerated, which is the rate at which the body uses energy while at rest to keep vital functions strong.
JUMP THE ROPE
Jump rope to burn fat and get back in shape. Yes, it works and can also be done within the walls of the house. It involves all the muscles of the body and is often inserted into circuits or as a preparation for other disciplines such as boxing.
The rope turned into a workout easy and cool, (model Izabel Goulart also takes it on vacation) not only for boxers. It fits in the bag, it’s cheap and can be practiced anywhere Skipping rope is a perfect fat burning workout. A person who weighs an average of 60 kilos consumes about 200 calories by jumping consecutively for 10 minutes. One begins to sweat immediately and the high heart rate “attacks” the fat immediately. Considering that it is unthinkable to jump continuously for 30 minutes, you can start with 5 sets of 1 minute. Then it increases over time. Or you can combine two minutes of rope with 20 push ups, all for 5 reps. However, it is not recommended for those who are overweight, since it gives an important joint load and for those with circulatory problems since jumps create micro trauma.