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How to Get Legs Like Taylor Swift

taylor-swift-at-2014-mtv-video-music-awards-4Long gone are the days of people only associating Taylor Swift with cheesy pop music about former lovers and that infamous incident involving Kanye West.

Now, all the talk about the 5’11” singer is more about her looks (specifically her lean, slim and shapely legs), closely followed by those less than stellar dance moves and finally, her music.

It’s quite obvious that in the last year or so Taylor has undergone a complete body transformation and in most people’s opinion, it’s for the better!

No, Swift has never been grossly obese or even overweight, but there is no denying that the star has dropped a few pounds and is looking more modelesque than ever.

Call it the breakup diet (when you’re so sad and depressed from a breakup that you lose your appetite, no longer have a boyfriend to constantly take you out or order food in with, or want to show your ex just what he’s missing by hitting the gym), single girl diet (where you suddenly get the surge or motivation to look your best so you can do better in the dating market or actually resemble your old pictures on tinder), or the model friends diet (where you learn all the weight loss tips from your skinny BFF’s Karlie Kloss and Cara Delavigne), whatever reason is responsible for Taylor’s new look has clearly raised her stock and women worldwide are wondering how to follow in Swift’s footsteps.victorias-secret-2013-19_115338715420

Clearly, no one will be privy to exactly what and how much Taylor Swift eats, works out, exactly what types of exercises she does, and how active she is on a day to day basis. However, we can assembles pieces of her diet that she has divulge to the media, get insight into the types of work outs that she prefers thanks to the stalkarazzi taking pictures of her everywhere she goes, and drawing from others who have managed to get similar bodies.

With that said, here are some tips to on how to get the Taylor Swift Body (and amazing legs)!

Taylor Swift’s Diet:

During weekdays, Taylor is said to eat only healthy foods, such as salads, yogurt, and sandwiches. Meanwhile, on weekends she allows herself to enjoy eating cookies, ice cream, burgers, and fries. This style of eating resembles the calorie cycling technique that I talk about in my books “Bye Bye Thunder Thighs” and “The Thigh Gap Hack”.

Raising your calories on the weekends or alternate days is great for keeping the metabolism boosted so that when you go back to lowered calories during the week, you burn more fat instead of your body adapting to a steady low calorie diet all week long by slowing the metabolism.

Another secret of Taylor’s is the fact that she eats less as the day progresses. She states, “I try to eat a lot in the beginning of the day and not so much at the end.” This strategy is akin to intermittent fasting where one has an eating widow of around 6 to 8 hours and fasting window of 18 to 16 hours.

Many people chose to skip breakfast on this protocol due to social reason (wanting to eat dinner with family and friends) but it’s just as fine to skip dinner instead. Doing so allows your body to turn to it’s fat stores for energy once all the glycogen has been used up as opposed to constantly eating lots of food throughout the day and never giving your digestive system a break, or a chance for the body to burn stored fat. Again, I talk all about this in both books.

Taylor Swift’s workout:

FFN_IMAGE_51297979|FFN_SET_60073753Some websites have reported that Taylor does an hour of cardio everyday either on her treadmill, on the elliptical or on the road. Besides cardio ensuring that her endurance is on point for her to be able to perform without being out of breath, it allows Taylor to burn a lot of calories and bring circulation to her legs.

But running/jogging is not the only way Swift keeps her heart rate up. The singer has been spotted going to dance classes, hiking and long walks (steady state cardio) to switch things up.

For toning and stretching Taylor opts out of lifting weights and doing any particular muscle building exercise – as I’ve preached for years to those wanting a more feminine, slender physique than hard and buff, fitness model finish.

Instead she swears by ballet (she has been spotted leaving the hip boutique ballet bodies), yoga and pilates. In other words, this girl switches things up and has been quoted as trying not to do things that “feel like working out” otherwise she would be less inclined to do it. (Read my last article about the power of switching up your routine and trying new workouts and/or activities  you find fun or intriguing to remain motivated. Swift is a testament to this strategy working extremely well).

To sum things up, if you want to get the Taylor Swift body and legs, find activities that you’ve always wanted to try or love, be consistent with your diet and exercise – making a little room for things you enjoy that won’t derail you (if you know you’ll eat the whole bag of popcorn, ball one single serving pack) so that you don’t feel deprived, ditch the heavy weights and muscle bulging exercises (unless you don’t want to look like Taylor) and rock on!

 

 


How to Stay Motivated When you’ve Lost Weight, but Have More to Go

stop-giving-upPART II

This question came to me yesterday and I wanted to make sure I shared it, along with my response, here because I thought it could be beneficial to anyone who is currently facing the same problem. The first part deals with how to stay motivated and stop making excuses to work out when you formerly had the zeal and zest to do so.

It’s a very common problem people face, especially after they’ve lost a lot of weight and the weight loss has slowed or they’ve hit a plateau. Thankfully, the answers are not so complicated and difficult to turning things around – in fact there are pretty simple and effective solutions. My answer to this aspect of the question can be found here.

The second part of the question deals with how to prevent backsliding on your diet/exercise regimen and tap back into the motivation you once had specifically after you’ve lost a lot of weight but still have more to go.

Here’s the question and my answer to part II follows.

QUESTION:

Ok. I’ve lost 127 lbs. I hurt my knee pretty bad and needed surgery. I am fully recovered but I’m having suck a hard time with being motivated this time around and I don’t know why. I loved working out before and looked forward to it. Now I find myself making excuses not to. My surgery was 15 months ago. I gained 4 lbs right after surgery because I couldnt move much. I have not gained anything else, just the 4. I also find myself eating stuff I know I shouldn’t because I’m no longer trying to maintain my weight I’m trying to lose some weight. Do you have any advice?

MY ANSWER – Part II:

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How to Stop Making Excuses to Work Out (Reader Question)

No-workout-excuses-292x300This question came to me today and I wanted to make sure I shared it, along with my response, here because I thought it could be beneficial to anyone who is currently facing the same problem. It deals with how to stay motivated and stop making excuses to work out when you formerly had the zeal and zest to do so.

It’s a very common problem people face, especially after they’ve lost a lot of weight and the weight loss has slowed or they’ve hit a plateau. Thankfully, the answers are not so complicated and difficult to turning things around – in fact there are pretty simple and effective solutions.

I’ll tackle the question in two parts – the first part will deal with how to stop making excuses when it comes to working out and the second part on how to quit backsliding on your diet/exercise regimen specifically after you’ve lost a lot of weight but still have more to go.

Here’s the question and my answer follows.

QUESTION:

Ok. I’ve lost 127 lbs. I hurt my knee pretty bad and needed surgery. I am fully recovered but I’m having suck a hard time with being motivated this time around and I don’t know why. I loved working out before and looked forward to it. Now I find myself making excuses not to. My surgery was 15 months ago. I gained 4 lbs right after surgery because I couldnt move much. I have not gained anything else, just the 4. I also find myself eating stuff I know I shouldn’t because I’m no longer trying to maintain my weight I’m trying to lose some weight. Do you have any advice?

 

MY ANSWER – Part I:

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How To Lose Water Weight – Everything you need to know

10933233_10100257044357925_1034042459_nThe release of my latest book, “How to Lose Water Weight – The Fastest way to Flush up to 20 Pounds in 30 Days or Less”, is here. It is my third book, joining my current best sellers,  “Bye Bye Thunder Thighs” and The Thigh Gap Hack

WHO ‘HOW TO LOSE WATER WEIGHT’ IS FOR?

This is not a long term balanced diet and exercise plan. This is a book specifically on how to cut weight fast for people who have a special occasion or event coming up (wedding, anniversary, reunion, party, photoshoot, videoshoot, fitness competition, fight, etc.) in the safest way possible.

Our bodies are made up of 60 – 70% water, and so the easiest way to lose weight quickly and look great in the short term is to manipulate this major variable that contributes to our weight and body composition – water.

In this book, I go over every single technique and protocol that previously only hardcore fitness industry folks (like bodybuilders and wrestlers) knew about. But, I don’t just stop there. I break down timelines, the best foods to tackle bloating and water retention, how to calculate how much you should eat, how much water/salt to consume, how to workout to minimize swelling and maximize calorie burning, and cover non-cosmetic procedures and protocols that will assist you in dropping the pounds in depth.

In the following weeks I will be putting out additional videos on the subjects in the book as well as debuting my workout DVD, “CardioTwist”, a 60 minute workout optimal for burning fat while targeting water retention that is a complement to the book, so be sure to subscriber to my youtube channel so you don’t miss a thing.  Click on this link and hit subscribe.

 

BUY ‘HOW TO LOSE WATER WEIGHT’ HERE NOW!

 


7 Ways to Weigh Your Food / Figure out your Calories When Eating Out

eating-out-while-dieting-1Recently, thanks to Obamacare,  restaurants with 20+ locations are required to list calorie content information for standard menu items on menus. Total calories, fat, saturated fat, cholesterol, sodium, total carbohydrates, sugars, fiber and total protein have to be made available in writing upon request.

Unfortunately, most restaurants and cafe’s don’t fall into the 20+ locations category, and as such it can be very difficult to accurately guess what’s in the food you’re consuming when eating out.

That doesn’t mean all hope is lost though. Here are my tips on how to get a good idea of the nutritional value of food not prepared by you. Keep in mind that all these things can be done in tandem to get the most accurate estimate:

 

Step 1. Order the Most Unprocessed Food

Processed foods have the most variation when it comes to calories. That’s because added ingredients meant to give food a distinctive taste (creamier, richer, sweeter, crispier) can really add to the bottom line of the nutritional content.

That doesn’t mean that a restaurant can’t totally wipe out the lower calorie value of whole foods like vegetables by pouring on sauce or oil. However, you have a better chance of asking your whole food to be prepared (or not prepared) a certain way to cut back on those calories, while you have no such option of pre-packaged foods the restaurant chooses to purchase – like bread.

So, when dining out look for the most unprocessed, whole – closest to its natural state – foods on the menu. Look out for the way it is prepared and avoid anything deep fried, fried, or breaded and go for grilled, baked, roasted, or boiled.

In case you’re wondering how ordering the most unprocessed food will let you know how many calories you’re consuming – be patient my friend, we’ll get to it in the later step.

 

photolibrary_rf_photo_of_food_take_outStep 2. Always Section Off Half to Go

The next thing you should do when ordering out is immediately upon getting your dish, divide your meal into two. If you are dealing with a solid type of food (like salmon or other white fish, it’s easy to cut and stack one piece on top of the other to visually make sure you have half).

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It’s HERE – Bye Bye Thunder Thighs (The Diet for Pear Shapes)

finalcoverI’ve been a busy bee completing my latest 300 page book, “Bye Bye Thunder Thighs – The Weight Loss Diet Plan for Pear Shapes” (BUY HERE), but I’m proud to announce the wait is over!

In my first book, The Thigh Gap Hack – The Shortcut to Slimmer, Feminine Thighs Every Woman Secretly Desires, I focused on unconventional stubborn fat loss tactics, which most people had never heard of before, that work extremely well for women who want to know how to get a thigh gap.

I lightly touched on diet and exercise (otherwise the book would have been 500 pages long), but still got tons of requests from readers asking for more in depth diet information – like recipe requests, how many calories they should eat, how many grams of carbs, fats and proteins and when they should eat them to see the best fat loss results.

Of course, I would reply to these individuals – but each time was very time consuming. Naturally, I figured if some people were still not 100% clear on what to do it was time to go back to the drawing board and do some clarifying. So, I took all of the most frequently asked questions I received from The Thigh Gap Hack and poured everything I could into my latest work – making sure I left no stone uncovered.

Just some of the amazing topics BYE BYE THUNDER THIGHS covers are -

  • How and Why it’s possible for pear-shaped women to completely reshape their bodies through strategic dieting and exercise
  • Specific thigh slimming foods that increase your metabolism, are anti-inflammatory and reduce water retention
  • Exact recommended calories and macros for losing stubborn fat or overdeveloped bulky muscles
  • How to build and prepare your meals so that you eat less
  • My three pronged exercise approach for contouring beautiful, slender thighs without muscle hypertrophy (growth)
  • What foods you should NEVER eat and how it affects your physique
  • PLUS 30 of my favorite, easy low calorie recipes broken down into breakfast, lunch and dinner

IF YOU ARE A PEAR SHAPED WOMAN who wants to reshape your body once and for all, this is the book for you! Click the buy now button below to place your order and start reading.

Buy Now

 

SPECIAL SPECIAL OFFER: If you still haven’t read The Thigh Gap Hack yet, contact me here to receive a special PACKAGE deal for both digital books.


7 Reasons You Aren’t Losing Weight With Zumba

image-208-origRight off the bat I would like to declare that I am a fan of Zumba. In fact, I’ve recently begun taking a zumba class here in New York City two times a week after discovering the studio/class during New York Dance Week.

In case you’re not familiar with New York Dance week, it’s a little over a week, and hundreds of dance studios allow folks to check out their classes for free. I actually checked out two zumba classes held at different studios that week and decided on the one I’ve been attending for reasons I’ll cover in just a second.

I had done zumba before through the workout videos where the guy with the accent and the interpreter get on a very nightly colored stage and dance to different genres of music for approximately five minutes each. The videos were pretty cool but it wasn’t something I was crazy about, the way many Zumba devotees praise their method of training.

I just like to switch up my routine, and an hour of the zumba videos did leave me sweating – mission accomplished.

The zumba class that I attend now was completely packed my first day, and every day I’ve attended since then. I’ve also gotten a chance to chat with a few of the women and was surprised that many of them had been doing Zumba faithfully for months!

The problem is, they didn’t have much to show for their hard work. Before you take offense, I obviously understand that just because someone is not a size 2, doesn’t mean they haven’t made any progress. Who knows where they could have been coming from right?

No one understands this more than me. I am specifically talking about women who have been dancing Zumba multiple times a week over a long period of time who complain about not losing any weight – but coming back anyway because class is in their own words, addictive.

Perhaps you can relate?

Zumba is really fun and doing the live classes with a bunch of other folks really creates a sense of community, but what’s the point in paying for a workout program if you aren’t getting the results you want?

 

ZUMBA AND WEIGHT / FAT LOSS

If you put in a search on the internet for zumba and weight loss, you’ll find countless stories from women who have lost weight using Zumba as their only method of exercise. Clearly, it is possible to lose weight with this program. After all, it’s cardio – and cardio burns fat and will assist you in losing weight by allowing you to burn more calories than you ingest.

So the immediate answer to the question of whether you can lose weight with zumba is, yes!

However, that being said there are reasons why someone might find themselves plateauing or even gaining weight from just doing Zumba alone.

 

1. You’re not working hard enough 

I see it all the time in the classes I’ve attended – people with low energy, doing modified steps, taking long bathroom or water breaks, etc. If you’re doing a half-assed job of working out, just know that you’re not burning nearly half as many calories that you think you are.

 

2. The Zumba Teacher Sucks / Lacks Energy

As I mentioned, I tried out two different studios offering zumba. The second class I tried was at the infamous Alvin Ailey dance studio. The class was huge compared to the studio I currently attend, but the instructor was not nearly as motivational or energetic as he could have been. Perhaps it was a long day or something, but the energy of the teacher as well as his/her choreography is going to make a world of difference in the results you can expect.

If the choreography is way too complicated, you’re going to be spending most of your time flubbing steps than actually burning calories. If your teacher is modifying the steps, it’s unlikely that you and your fellow dancers will choose to do the advanced version to push yourself. It all starts at the top!

 

3. The Group / Class Dynamic

Additionally, the overall energy of the class is important to your success. If your class is full of beginners or people who are not very fit, it’s likely your instructor will try and cater to the majority of the participants and do simpler moves. You’re better off finding a more advanced class with folks at a fitness level more in line with yours or higher that will challenge you.

 

4. Over-estimating the Calories Burned

The very first day of class my teacher proclaimed, are you ready to burn 800 calories? My face immediately distorted as I know the amount of effort it takes to burn 800 calories is quite significant. Sure, we burn a lot of calories dancing but not anywhere near 800 in my one hour class that includes a 5 minute warm up and 5 minute cool down.

If you are being told you are burning 800 calories and go home and eat as though you actually are, be prepared to not lose a single pound – and probably even gain a few. Remember, you need a calorie deficit and in order to figure that out you have to be accurate about not only the calories you are eating, but the energy you are burning.

 

5. Your Body Adjusts

Zumba is great and all, but the thing with any workout that we do all the time, your body adjusts. It gets more efficient at doing things you require it to do often (we’re awesome like that). If you are not incorporating other workouts and challenging your body in other ways, or your instructor is not modifying their routines often enough, rest assured that you burn fewer and fewer calories every time.

 

Is this your pre workout meal that you've earned?

Is this your pre workout meal that you’ve earned?

6. You Haven’t Addressed Your Diet

Remember, that diet is key to weight/fat loss (80%), while exercise is only approximately 20%. For some people, intense cardio makes them feel entitled to eat a feast because they’ve earned it. We’re not talking about feasting on protein and vegetables either. If you end each class with a celebratory cheesecake, don’t be shocked if the weight isn’t falling off you. One fast food meal (even from the kiddie menu) alone could wipe out your exercise efforts / calories burned.

You must, must, must address your diet to lose weight. There’s simply no way around it.

 

7. You Might Have Water Retention

You know I love the subject of water retention. In fact, my new book “How to Lose Water Weight – The Fast and Easy Way to Drop up to 20 Pounds in 14 Days ” is almost complete and is slated to come out next month. I’m excited for you all to read it, but I digress.

In the book I talk about something called the whoosh affect, also known as dieter’s edema. This is when after a while of cutting calories and working out to create a deficit, the body retains a large amount of water that hides your fat loss. Then, seemingly overnight one day you wake up a few pounds lighter, where you remain until your next whoosh occurs.

The point is that you may actually have lost weight because you’ve been doing everything right, but that weight loss is not visible on the scales because of water retention. There are many ways to get rid of water retention (I give 1 day, one week and two week plans in the book for when you need to shed water weight fast for an upcoming event), but if you’re not in a rush lowering sodium, drinking more water, cutting carbs and eating foods that act as natural diuretics is a good place to start.


Skinny Doesn’t Equal Weak – Ask Kacy Catanzaro (Ninja Warrior)

10547491_10152173023625925_4326358908783838735_nWant proof that being skinny and having a thigh gap doesn’t equal being weak, anorexic or unhealthy? I give you Kacy Catanzaro.

Catanzaro is a five foot (5′) tall, 100 pound gymnast, leaving cross fitters, personal trainers, Navy SEALS, and the like in the dust by being one of the first women ever to qualify for the season finals of the obstacle course show, The American Nina.

 

The division 1 gymnast, who won division of the year, displays incredible qualities of strength, body control, stamina and power despite her small frame in the video below.


You vs your Jeans – How women put on tight jeans Video

maxresdefaultYikes!

I’m sure the viral video (How women put on tight jeans) making the rounds on the internet has been shared hundreds of times because so many women can relate!

The struggle is very real (especially for my pear shaped ladies) and no amount of vanity sizing, which is the unstated theme of the video, is going to change the fact that you’re not the actual size you might want to be!

Sure, those jeans might say size zero but what do you care if when you see a woman who is a real size zero (wearing a 00) reminds you that you’re only deluding yourself? Do you still feel better about your body?

Look, I’ve been in the position of the woman in the video and I know firsthand that it doesn’t have to be this way! You don’t have to engage in a battle of epic proportions to slip into a pair of pants (only to have the thighs rub out in a few weeks or the back split open when you bend down). Don’t even get me started on the amount of butt cracks I’ve seen on women in my every day observations. It’s shameful and embarrassing! Not even plumbers sport butt cracks anymore and that was their thing.

 

The way I see it is you have one of three options

Option 1: Give in to the fact that you are not willing to do what it takes to lose the weight and buy bigger sized pants that fit. You’ll be doing everyone, including yourself, a favor!

Option 2. Become well versed on the clothing companies that cater to vanity sizing. Buy that size 24 waist jeans but when you’re thumbing through the rack and realize that in order for a size 24 to fit you, new sizes such as 00 and xxs are now options, you won’t be able to kid yourself for long. You also won’t be comforted by the fact that your body/shape is still not where you want it to be at the end of the day.

Option 3. Do something (like join the thousands of women who have bought one of my best selling books – The Thigh Gap Hack or Bye Bye Thunder Thighs) to lose the fat/weight so that you can buy the actual size you are proud to wear, whether that be a 2, 4 or 6, without giving yourself rug burn trying to scoot into your clothes on a daily basis… or buy the smallest vanity size and still feel great about the way your body actually looks in the mirror and to others.


Did Beyonce Photoshop her Thigh Gap? You Decide!

Beyonce-InstagramBeyonce posted a picture of herself golfing while on vacation with her fabulous family and people are speculating that the singer/actress/everything else photoshopped her legs to reveal a thigh gap before making the photo public on social media.

Of course, people are up in arms!

I’m not sure why they would be though given Beyonce famously whittled her legs down to reveal a thigh gap during her grammy’s performance with Jay-Z.

SIDE NOTE: Want to know how she did it? I think she used water weight and dehydration tactics, which I will be covering in my next book: How to Lose Water Weight and Look Great in 2 weeks or less, but you can find out the other ways she could have gotten her thigh gap in this post.

Now, it should be noted that Mrs. Carter is bending her knees and leaning forward which will make anyone’s legs look slimmer and trimmer, so it’s possible there was no foul play involved. What do you think?

I think people need to stop trying to make Queen Bey the epitome of bootyliciousness since it’s obvious she doesn’t even want that physique or title anymore. She keeps dieting and trimming down for a reason: she clearly wants to look more mainstream, slender and feminine and loves to show off her body when she manages to drop a few pounds.

Beyonce won’t be your savior or poster child for women with thunder thighs anymore – and can you blame her? This is the same woman who strives for perfect in all that she does and wants to be anything but ordinary. This is also the same woman whose publicist tried to get unflattering images of her removed after her Super Bowl performance. In fact, those were the images that probably sparked her desire to get those thighs in check!