Weight loss journeys can be daunting, especially when you may not know what to do. But these diets and workouts are tried and tested and have led to some amazing transformations.
It’s not just about the aesthetic impact that these routines will have, but the longer-term health benefits on the body and mind that provide the real value in changing your lifestyle.
Research conducted by online fitness resource Total Shape, analysed the routines and diets of some of the world’s most famous celebrities.
Khloe Kardashian
Khloe Kardashian is a media personality, model and entrepreneur. Throughout her years in the spotlight, Khloe has battled with her fitness and physique and in 2022 she decided that she was going to achieve her fitness goals. With help from Coach Joe and Dr. Goglia, Khloe curated a science-based diet plan and intense HIIT-oriented (high-intensity interval training) workout routine to help transform her body and mind.
Diet:
“When it comes to nutrition and weight loss, it’s 80 percent in the kitchen and 20 percent in the gym,” – Dr. Goglia 2017.
Khloe followed three principles with her diet:
- Cheat meals aren’t the end of the world
Depriving yourself of foods that you enjoy will only lead to heightened cravings and possibly failing at your diet further down the line. Although it’s only advised to enjoy cheat meals once or twice a week, it can definitely help you stay focused on your long-term health goals.
- Follow science-based diets
It’s important to track and understand what macronutrients, such as protein, carbohydrates and fats, you’re eating and how they impact your body. Everybody has slightly different requirements and therefore you may need to adjust your intake depending on your height, weight, metabolism etc… However, in most cases any type of healthy diet will have positive outcomes.
- Hydration
Drinking plenty of water has been linked to aiding weight loss while dieting. Replacing your regular sugary drinks, such as juice, sodas or iced coffees, with water will help you lose weight as the research has shown that sweetened beverages contribute to obesity through their caloric load. Plus, randomized tests show that sugar-containing soft drinks can increase triglycerides, body weight, visceral adipose tissue, muscle fat, and liver fat. So, it’s best to stick to drinking plenty of water.
Khloe’s daily diet plan is low in carbs and high in protein, a typical day will look something like this:
Pre-workout – Almond butter and jam
Breakfast – Eggs, Oats with flaxseed powder and berries
Post Breakfast Snacks – Nuts and fruit
Lunch – Chicken or fish with salad and vegetables (spinach, beets, broccoli)
Post Lunch Snack – Fruits or vegetables or a handful of almonds and berries
Dinner – Fish with salad and vegetables
Workout Routine
Khloe trains 5 days per week and uses the weekend to recover from her workouts. Her routines are full body and follow a HIIT style to maximise weight loss while building strength.
| Set | Monday | Tuesday | Wednesday | Thursday | Friday |
| 1 | 1 minute Jumping Rope 30 second Plank 30 second Rest REPEAT 5 TIMES | 30 seconds step ups 30 seconds shadow boxing REPEAT 4 TIMES | Pilates Or Cardio | 30 second high knee jumps 30 second lateral/front raise jumps 30 second rest REPEAT 4 TIMES | 10 inchworm push ups 30 second jumping jacks 30 second rest REPEAT 4 TIMES |
| 2 | 30 second holding squats 10 squat jumps 30 second Rest REPEAT 5 TIMES | 10 back lunges 10 split squats 30 second rest REPEAT 4 TIMES | Pilates Or Cardio | 15 push ups 30 second shoulder tap plank 30 second rest REPEAT 4 TIMES | 10 alternated split squat jumps 15 second split squats 30 second rest REPEAT 4 TIMES |
| 3 | 10 push Ups 10 mountain climbers 30 second rest REPEAT 5 TIMES | 15 tricep dips 20 seconds pushups 30 second rest REPEAT 4 TIMES | Pilates Or Cardio | 10 kneel to squat 30 second rest REPEAT 4 TIMES | 30 second mountain climbers 30 seconds superman back extensions 30 second rest REPEAT 4 TIMES |
| 4 | 30 second dip side planks 20 crunches REPEAT 5 TIMES | 30 second hip thrusts 30 second single leg hip thrusts 30 second rest REPEAT 4 TIMES | Pilates Or Cardio | 30 second side planks 30 seconds bicycle crunches REPEAT 4 TIMES | 10 burpees 10 second rest REPEAT 4 TIMES |
Ryan Reynolds
Ryan Reynolds is an Actor who has featured in many Hollywood blockbuster films. The roles Ryan Reynolds plays typically require a chiselled, muscley aesthetic and therefore he must be in peak physical shape all year round.
Reynold’s physique is definitely one to be desired by many and this article will break down how you can work towards similar results in 2023.
Diet:
Meal 1:
- 2 egg whites
- Oatmeal with almond milk
- Avocado
Meal 2:
- Protein shake (25g of whey isolate)
Meal 3:
- Chicken/Tuna wrap with salad
Meal 4:
- Protein shake (25g of whey isolate)
- Mixed nuts
Meal 5:
- Tuna steak with rice and vegetables
Reynolds doesn’t eat anything after 8 pm and ensures he is well hydrated, drinking only water, and up to half a gallon per day. Similar to Khloe he also allows for 1 cheat meal per week.
Training Program
| Monday | Tuesday | Wednesday | Thursday | Friday |
| Sit-ups – 3 x 50 reps Ab plate twist – 3 x 50 reps Barbell floor wipers – 3 x 25 Bench press – 3 x 10 reps Incline bench press – 3 x 10 reps Cable fly – 3 x 10 reps Decline push-ups – 3 x 12 reps | Bent over row – 3 x 10 reps Chin ups – 3 x 12 reps Lat Pulldowns – 3 x 12 reps Dumbbell curls 21s – 3 x 21 Hammer curl – 3 x 12 reps | Military Press – 3 x 10 reps Floor Shoulder Press – 3 x 10 reps Arnold Press – 3 x 10 reps Dumbbell lateral raise – 3 x 12 reps Pulse ups – 3 x 15 reps Scissor Kick – 3 x 15 reps Lying leg rotation – 3 x 15 reps | Squats – 3 x 10 reps Barbell lunge – 3 x 10 reps Deadlift – 3 x 10 reps Crossover lunge – 3 x 10 reps Tricep pushdown – 3 x 10 reps Close grip bench press – 3 x 10 reps | Sit ups – 3 x 50 reps Ab plate twist – 3 x 50 Barbell floor twist – 3 x 25 reps Triple stop bench press – 3 x 10 reps Incline DB bench press – 3 x 10 reps Close grip push-up – 3 x 12 reps Elevated push up – 3 x 12 reps Renegade row – 3 X 12 reps Pull ups – 2 x 10 reps |
This routine can be attempted by all and adjusted to match your fitness levels. If you are unsure of what to do when you go to the gym, Ryan’s workout routine gives a great balanced workout that utilises lots of different muscle groups without doing the same boring exercise every day. This is a good structure to follow if you want to hit your fitness goals in 2023.
