Secrets from the Exercise Guru of Hollywood celebrities…

Have you ever wondered how the Hollywood glitterati stay in such good shape?  How do they seem to get all that post pregnancy weight off so fast!

Well the secret of their success is now at hand.  Exercise guru, Ramona Braganza, whose celebrity clients include Halle Berry, Jessica Alba, Scarlett Johannson,
Jessica Biel & Ryan Reynolds amongst many others has developed the 3, 2, 1 Go! get in shape plan.  Here is the full routine which Jessica Alba post pregnancy religiously stuck to during her quest to shed nearly 30lbs in just 10 weeks to be fighting fit & back in prime shape for the awards season last year.

Here’s how her method works, in 6 easy steps:

1 Begin your workout with cardio session #1, an easy 3-minute warm-up. Get on the treadmill or the elliptical, or do jumping jacks in place.

2 Next, start sculpting session #1, doing a circuit of 3 exercises for 3 different body parts, performing 3 sets of 15–20 reps, and resting for 45 seconds to 1 minute between sets.

EXERCISE 1: LUNGES

Stand with your feet hip-width apart. Take a giant step back with your right foot and place it down on a diagonal lunge behind you, making sure to keep your leg and your back straight. Your hands can touch the ground, and your head should be up. Once your foot touches down, return to start position. Repeat this move 10 times with your right leg, and then 10 times with the left. Work your way up to 15 reps per side.

EXERCISE 2: LATERAL RAISES

Stand with your feet hip-width apart and hold a 5-pound dumbbell in each hand, your arms hanging at your sides. Raise your arms out to the sides while tilting the tops of the dumbbells forward, rotating them internally, as if you were pouring tea from a teapot. Stop when you reach about shoulder height, pause momentarily, then lower your arms back down, and return to start position.

EXERCISE 3: BICEPS CURLS

Holding a pair of 5-pound dumbells, stand with feet hip-width apart and knees slightly bent. Let your arms hang at your sides, and keep your head back and slightly looking up so that your neck is relaxed. Slowly curl your arms up, squeeze your biceps when you reach your shoulders, and then even more slowly, uncurl your arms. Sticking to a slower tempo (or the time the muscle is under tension) will build your biceps more effectively. Repeat 15–20 times.

3 Next is cardio session #2, 10 minutes of cardio with 2 minutes of high intensity and then 2 minutes of lower intensity. Possible activities include jumping rope, running, doing jumping jacks or any high-impact exercise that gets your heart pumping.

4 Now it’s time for sculpting session #2:

EXERCISE 1: DUMBELL FLY

Sitting on a bench, hold 5 pound dumbells in each hand, palms facing in, bring your arms straight above you. As you exhale, lower both arms out to the sides, to about shoulder height. Hold momentarily, then slowly raise to return to start position.

EXERCISE 2: STEP-UPS

Stand facing a bench or a set of stairs and step onto it with your right foot, then bring your left foot up to meet the right. Return your left foot to the floor, keeping your right foot on the bench. Repeat with your left foot up to 15 times, then switch sides and step with your left foot to begin.

EXERCISE 3: LYING TRICEPS EXTENSIONS

Lie faceup on a bench, holding a 5-pound dumbbell in each hand, your arms extended toward the ceiling. Keeping your arms locked in position and elbows pointed forward, slowly bend your elbows and lower the dumbbells on either side of your face until they’re in line with your ears, then immediately raise the dumbbells back to start position.

5 Now it’s time for cardio session #3, which you’ll do in a 10-minute interval. For this segment, pretend to jump rope for 5 minutes to get your heart rate up, then do 5 minutes of shadow kickboxing with punches and kicks.

6 The last step is the core segment. For this you hold a plank position: Lie on your stomach, place your forearms and elbows flat on the floor, and as you exhale, raise your torso, hips and legs to balance on your toes. Contract your abs and glutes during this move, and make sure not to arch your back; try to remain in a long, straight line. Hold for at least 30 seconds, then work your way up to a minute, and don’t forget to breathe. Repeat 2 more times.

You can purchase the 3-2-1 Training Method DVD on Braganza’s Website, www.ramonabraganza.com.  You can also find the 3-2-1 Nutrition Plan, which offers a healthy, sensible approach to weight loss and building lean muscle tissue. Good luck!

Jessica also combined this tough workout routine together with the diet plan as outlined below:

Jessica Alba’s Diet Plan:
It’s a South Beach style diet, with lean meats, whole grains, low-fat cheeses, fruits and veggies.

• For Breakfast she would have…
  1 cup oatmeal with berries with 3-4 scrambled egg whites when working on the film set.

• Lunchtime would involve…
  Salad with 170 gms (6 ounces) of chicken breast or fish (salmon, tuna)

• Dinner was always light and consisted of…
  Sashimi or or 170 gms (6 ounces) of petit filet of beef or other lean protein with unlimited veggies and 3 small red potatoes

• Snacks (in moderation of course)
  handful of almonds or hot air popped popcorn

Use this eating plan to help stick to your diet, it will also help with your hunger cravings & by combining the exercise routine with your FULLfast you will definitely notice mood levels will improve and help you reduce your food cravings.   Don’t forget its important to have a balanced routine throughout the day!