hot fitness celebrities

Remember the last time you caught a glimpse of your favorite celebrities and marveled and how fit and sexy they looked? Well, trust me, looking good is not only good business, it is total hard work. These actors and singers all had to train vigorously and consistently to achieve that sexy bod we all drool over. Here are seven top celebrities whose hot looks were due to intensive training.

  • Henry Cavill

henry-cavillOccupying the number 1 spot on this list is the famed Man of Steel. Henry Cavill is the 33-year old British actor renowned for portraying the Last Son of Krypton in the DC cinematic universe. His sexiness has been obvious from previous films, a prime example being the acclaimed Immortals, but it was his role as a super alien in the Justice League film franchise that demanded his sexy body be trained and brought to the limelight. For the Superman movies, his training regimen is quite intensive.

According to henrycavill.org, the actor’s official website, his routine constituted of four phases: preparation, bulking, leaning out and maintenance. The preparation phase involved him constantly consuming a large amount of calories. He daily consumed nothing less than 3,500 calories in form of proteins, fat, and carbs. To bulk up, he constantly engaged in several weightlifting exercises including squats, bench presses, deadlifts etc. The leaning out or cutting phase involved him shedding the accumulated calories and fat to reveal the rock hard body everyone swoons over. Playing Superman is not a one-time role, thus, the need to maintain his healthy body.

  • Hugh Jackman

hugh-jackmanFollowing closely on this impressive list is no other than the Wolverine himself. The success of the X-men film franchise is largely dependent on the number of fans who troop to the cinemas to stare at Hugh Jackman’s hunky form as he plays the awesome character of Wolverine. The Australian actor can best be described as a fine wine whose taste gets better with age. At the prime age of 48, Jackman’s body looks even sexier than it did 17 years ago. What’s his secret? He trained really hard for nothing less than 6 months every time he had to shoot an X-men movie. His daily diet and workout are quite similar to that of the Man of Steel: bulk up and then lean down, and definitely maintain.

  • Chris Hemsworth

Chris Hemsworth had to considerably bulk up for the role of the hammer-wielding god, Thor, of the Marvel Cinematic Universe. Apart from lifting weights and engaging in bodybuilding exercises, the 33-year old Australian actor ensured he ate foods rich in proteins, carbs, vegetables and fats constantly. Chris’ transformation from an underweight actor to a huge action-hero god can basically be attributed to the exhausting quantities of calories he consumed. According to him, it was pretty hard work to eat so much food. It was definitely worth it in the end though. He also regularly engages in sports such as boxing, rugby and surfing to remain fit.

  • Jennifer Lawrence

The men are not the only ones rocking totally sexy bodies. Hunger Games and X-Men star, Jenifer Lawrence, is no coward when it comes to working pretty hard to achieve that toned and attractive look that keeps eyes glued to the big screen. J.Law, as she is popularly called, keeps simple and yet effective routine. Yoga, treadmill, track runs, cardio exercises, sprints and other track exercises comprise her training regimen. She is a fond lover of food, and her constant advice to everyone is to eat well, eat healthy and drink a lot of beverages, especially, water! Just like she does.

  • Kevin Hart

The reason this comedian-turned-actor appears on this list is due to his sudden and awesome transformation from a jester to a fitness buff with amazing muscles to match that of Dwayne ‘The Rock’ Johnson. He claims consistent exercising, push-ups, rows, curls, dips and bench presses are responsible for his totally sexy transformation. Indeed, he is the new poster boy for health and fitness.

  • Beyoncé Knowles

Everyone knows The Queen Bee is unarguably the sexiest woman alive. Her killer looks, though God-given, has to be improved upon and regularly maintained and Beyoncé is obviously no slacker in the hard work department. She eats regularly, works out on the treadmills and constantly does squats, lunges, and presses. Beyoncé also claims to work out while listening or dancing to music. It’s no wonder she is able to sing and dance effortlessly on the big stage without breath control issues. Her amazing ability to remain sexy and fierce even after having her daughter, Blue Ivy, makes her a role model to mothers everywhere desiring to be fit.

  • Jennifer Hudson

The American singer’s hard work, dedication and determination to rid herself of obesity has made her a prominent figure in the fitness and health niche. Hers wasn’t a quick fix or an instant transformation. It took years of eating and exercising regularly to achieve the curvaceous figure she owns today.

All these celebrities have one thing in common: they made a decision to look healthy and sexy and stuck by it through the years. The road to being fit is not an easy one. However, you can make it fun. Always remember to set specific goals for yourself and regularly encourage and motivate yourself. You would be glad you did.

Fish oil is the ultimate supplement. Fish oil is derived from cold water fatty fish.  Fish oil is majorly composed of Omega-3 fatty acids that our bodies cannot make on their own. These Omega-3 fatty acids are got from supplements or foods enriched with Omega-3. Apart from Omega-3 fatty acids, ensure you take Omega-6 fatty acids as well so as to have a balance of all the advantages that fish oil has to offer, as it offers the majority of the benefits that your body needs.

Regardless of whether you are aiming to be healthy or just lose fat and build muscle, fish oil should be added to your everyday diet. There are other supplements beneficial to your body but fish oil takes the crown. Regardless of whom you are, fish oil will definitely benefit you.  The best way to get all the beneficial properties fish oil has to offer is it to take it as a capsule or oil. There are many brands out there, and you should choose the brand that suits you best.

Benefits of fish oil.

fish-oil-benefits

It is not unknown that fish oil aids in reducing fat and cerebrum power as well as keeping inflammation down. But the fact that you may not be aware of is that the advantages cover the whole body. Below are six benefits of adding fish oil to your diet;

Natural remedy for Malignancy.
Malignancy is the abnormal cell growth better known as cancer. If you are suffering from any type of cancer, be sure to add fish oil to your diet. Fish oil is a natural remedy proven to treat various forms of malignancy. There are many types of cancer like colon cancer, breast cancer, lymphoma, lung cancer, skin cancer and prostate cancer. Furthermore, fish oil preserves lean muscle in cancer patients. It is not scientifically proven that it benefits cancer-struck patients, but it will not cost anything to compare fish oil cancer treatment to the other forms of cancer treatment programs out there.

Helps in weight loss.
It has been proven that people who take fish oil supplements while on a journey of losing weight shed off more weight than those who do not. Fish oil improves circulation and tightens skin after weight loss, ask any bodybuilder. So, when you want to lose weight and not have saggy skin, incorporate fish oil supplements to your daily diet and you will not be disappointed.

Help improve blood circulation.
Any nutritionist out there will tell you of all the great effects fish oil has on blood circulation. Furthermore, Omega-6 and Omega-3 fatty acids also reduce cholesterol levels and triglyceride. Instead of stressing yourself searching for ways to improve blood circulation in your body, try fish oil that will improve the overall blood flow in your body. Body builders also say that they feel their heart pumping more after taking fish oil.

Helps lower depression and anxiety.
Fish oil has been proved to decrease depression and anxiety. Studies have been done to prove this, and they have been successful. Fish oil supplements decrease depression by around 40% as well as improving nutrition and amino acid content in the brain. It is advisable to introduce your children to fish oil at early stages of their lives so that they know how to cope with anxiety and depression while still young. This will improve the behavior of children and teens hence fewer suicides and hurt of one self.

Improves the health of your skin and hair.
The skin being the largest organ of the body needs to be at its best. Fish oil improves skin health in a number of ways. The fats nourish the skin keeping it smooth and elastic. Furthermore, fish oil minimizes aging by preventing wrinkle formation. Fish oil averts too much moisture from leaving the skin as well as preventing a majority of skin conditions like dandruff, eczema, psoriasis, and sun burns. Moreover, fish oil improves and encourages healthy hair growth. If you want beautiful skin and gorgeous hair as well, ensure you take fish oil tablets every day.

Improves bone health.
As you grow older; and for women undergoing menopause hence their progesterone and estrogen hormone levels fall; bones begin to thin leading to osteoporosis. Taking fish oil capsules that have polyunsaturated fatty acids help boost the bone health. Apart from taking enough vitamin D, magnesium and calcium tablets incorporate fish oil into your daily diet for healthy bones. Ensure your child takes fish oil for everyday healthy bones. Take an even ration of Omega-3 and Omega-6fatter acids so as not to jeopardize your bone density.

Fish oil should be incorporated into your diet along with exercises so as to have overall body health. A healthy body means a longer happy life.

Abdominals and thighs, as females we are all too familiar with these troublesome areas that take some seriously hard work to sculpt. Take a look over these few exercises that can help you lean out and tone up to get into your favorite summer wear. Get that figure you desire and flaunt it in your favorite swimsuit, tight skinny jeans or that summer dress.

Add these 10 suggested exercises to your pre-summer workout routine to really take it up a notch or just vary your regular workout to start seeing some results! These exercises will work your whole body including your abdominals (stomach), abductors (inner thighs), gluteal (butt) and deltoids (shoulders).

  1. Dumbbell Single-Leg Deadlift

A great exercise to lift and tone your butt! It also activates your entire core to work on strength and stability for your lower back.

ACTION:

Hold a pair of dumbbells whilst standing on your left leg. Hold your right foot just off the ground behind you, bending at the knee so your shin is parallel to eth floor.

Tilt from your hips, lower your body as far as you can with slow and controlled movement. Hold. Squeeze your butt, push your hips forward and straighten your body up to the starting position. Keep your core engaged and chest up at all times throughout the movement to ensure you do not utilise your lower back.

  1. Side Hold

A secret weapon to tighten and tone your waist is the side hold or side plank. The deep abdominal muscles – oblique’s and transverse Abdominis – are activated with this exercises, which most abdominal exercises struggle to activate.

This exercise is my secret weapon to help tighten and shrink my waistline. It works the deep abdominal muscles (oblique’s, transverse Abdominis) that many abs exercises don’t reach.

ACTION:

With your knees straight, lie on your left side whilst leaning on your left elbow and forearm to hold your upper body up. Move your hips up to form a straight line with your ankles and shoulders. Hold for 30 seconds. Repeat on your right side.

  1. Pushup

    The push up is a classic exercise, which works muscles of the entire body. By working the whole body you burn a large amount of calories. It activates the pectoralis muscles of the chest to keep the girls in check and looking perky in that bikini!

ACTION:

On hands and knees place your hands underneath your shoulders, and shoulder width apart. Stretch out your legs with feet together to create a straight line across your back from head to toe. Lower your chest towards the ground until it almost touches. Return to the start position by pushing through the palms of your hands. Do not dip your hips and ensure you engage and squeeze your butt and core throughout the whole movement.

  1. Sumo Squat

The sumo squat is almost mimicking the ballet move of second position plies. It works to sculpt your inner thighs and you’re your butt, specifically the gluteus minimus (side of your butt).

ACTION:

Stand in a position like a sumo wrestler would – with feet much wider than shoulder width and toes turned outwards slightly. Lower your body into a squat; bend at the knees until your thighs are parallel to the ground. Hold. Squeeze your butt, push through your heels and return to the starting position.

  1. HIIT

Include some High Intensity Interval training (HIIT) into your weekly workouts to bump up your calorie burning capacity. HIIT is a great way to get a high calorie burn over a short period of time apposed to doing long, slow continuous cardio training.

ACTION:

You have two options go into the gym and choose a piece of cardio equipment – Treadmill, bike, skipping rope, elliptical etc. – OR you can get outdoors and run or bike. Its your choice! Do a good 5 to 10 minute warm up at an easy pace that brings your heart rate up. Then for 10 minutes, work at 85-95 percent of your maximum effort for 20 seconds, then back off to 50-60 percent of your maximum effort for 40 seconds until time is up. Ensure to cool down at an easy pace for 5 minutes at the end to bring your heart rate back to normal. This is a killer workout and will get your heart rate up to burn more calories and increase your fitness faster than if you were working out at a slower pace.

  1. Overhead triceps extension

The overhead triceps extension is great for toning your shoulders and in particular your triceps (the back of your upper arm). Use a moderate weight for 15 – 20 repetitions to work on toing those arms!

ACTION:

Stabilise your self by squeezing your butt and your core whilst having a slight bend in your knees. Bring the dumbbell up above your head with straight arms. Drop the dumbbell back and down behind your head by bending at the elbows. Slowly raise the dumbbell back to the starting position, squeezing your triceps at the top of the movement. Make sure your elbows stay pointing towards the front and squeeze your ears with your upper arms so they don’t stick out like chicken wings! If you do not focus on this, you wont work your muscles properly! Repeat for 15 – 20 repetitions with a 3 – 4 kg weight.

  1. Step ups

Step-ups are simple but effective at targeting your quadriceps, hamstrings and butt. By doing so you can develop lean, strong and toned legs.

ACTION:

You can do this exercise pretty much anywhere as long as you have some form of step or bench. Start by standing in front of the bench or step. Place your entire right foot onto the step. Squeeze your core and butt, press the heel and mid area of your right foot into the step or bench and push your body up until your right leg straightens. Pause briefly at the top, then slowly lower your body back down until your left foot touches the ground. Ensure your chest is up at all times, with weight balanced evenly over the center of your body. That’s one repetition. Repeat 15 – 20 times on each leg! Add some dumbbells or a kettle bell to make this exercise harder as you become stronger and fitter.

  1. Bridge

Bridges are a great exercise to work on your gluteal and lower back. By developing a stronger butt you are better able to support loads placed on your lower back.

ACTION:

Lie on your back on the ground with your face up, with knees bent and feet flat on the ground. Squeeze your butt and proceed to lift your hips up so your body is in a straight line from your shoulders to your knees. Keep squeezing your butt and hold at the top position. Slowly lower your body back to the ground into the starting position.

  1. Plank with rotation

The plank is an excellent exercise to work the entire body and strengthen the core. Adding in the rotation will allow you to work on your obliques as well as your main core muscles – erector spinae and rectus Abdominis.

ACTION:

Begin in a push up position, then bend at the elbows and drop down to rest on your forearms instead of your hands. As with a push up, your body should form a straight line from your head to your toes.  Engage your core and squeeze your butt to support your back.  Do not drop or raise your hips. Slowly rotate your body outwards to the left, stretching your arm up and out towards the roof. Hold for 5 seconds. Then slowly return to eth start position on your elbows. Repeat on the right side.

  1. Forearm Stand

This exercise will work on your balance and core activation as well as your upper body. Holding a posture inverted is excellent for reducing the effects of cellulite.

ACTION:

In front of a wall, kneel on your knees. Place your forearms on the ground just out from the wall. Tilt your head down and put your weight on your arms and upper body. Lift your legs up and straighten up into the air. Try to hold as long as you can, squeezing your butt and core to brace. The wall is there for support if you need it. Slowly drop down the way you came up if you loose balance or place your feet on the wall to stabilise.   Keep a relaxed neck.  Hold for one minute. As you become more balance try holding a little longer.

How to structure your workout with these exercises:

  1. Full Body Session

    Make it a super quick full body session to tone up your whole body. Choose 5 of the above exercises, complete each exercise for 15 repetitions and repeat the circuit two to three times. Try to complete each exercise as quickly as possible without sacrificing technique, this will ensure you maximally burn calories!

    
On alternate days complete the other five exercises above that you did not complete on the previous day. In order to increase your workout intensity as you become fitter and stronger, throw in some cardio based intervals or do another set!!

  2. Area Specific Session

    
Are you wanting to tighten up one specific area? Spot reducing is impossible however if you try to target the muscles in that area you will be more likely to have beautifully toned muscles in that area to help towards your goal. Pick exercises from the above list that target the areas you would like to work on and work on them daily to really blast those muscles. Continue to challenge yourself and your muscles to ensure you are continuing to get results. You can up the anti by increasing the number of repetitions you complete or adding or upping the weight you use as resistance.