Royal Wedding Countdown: Get in Shape Like Kate Middleton
Speed up your weight loss and toning efforts to meet your deadline of "I do"
In the final weeks before the royal wedding, Kate Middleton has been biking and rowing to get in top shape for the big day, says E! online. Oh, and she got a personal gym built by royal decree of Prince William. What, your groom hasn't done that for you? Fear not, because we've got something better for SHAPE Brides: expert tips on the best wedding workouts to get toned before you get hitched.
1. John Dull and Michele Collier of the Supreme 90 Day System DVDs recommend focusing on diet, resistance training and high-intensity interval training in the 30 days before the wedding.
"Eat six small measured meals a day to keep your metabolism stoked and burn calories," they advise. "Each meal needs to include a complex carb and a protein to keep your blood sugar levels consistent."
Next is a stringent workout plan for six days a week: three days of circuit-style resistance training and three days of high-intensity interval training, as featured in the DVDs. "This combination preserves lean body mass while incinerating body fat, which will get you results in the shortest amount of time." (Buy the Supreme 90 Day System here).
2. David Barton of DavidBartonGym prescribes a routine of cardio progression and weights. "It's all about constantly challenging the body to overcome work loads greater to the ones it's accustomed to," he says. Target the arms, waist and back with rows, tricep moves and crunches.
3. Amy Hendel, CEO of healthgal.com and author of 4 Habits of Healthy Families, tells brides they can intensify their weight-loss efforts without feeling deprived. "Most women can tolerate a 1400 calorie diet, which should include satiating foods, including muscle-building protein and healthy fats to fill you up, help limit mood swings (a challenge for brides-to-be!) and support healthy nails, skin and hair. Go for three meals that average about 400 calories and one or two 100-calorie snacks. Each meal should include 2 to 4 ounces of protein like fish or nuts, skinless white meat, eggs or egg whites, beans and legumes, or a serving of 1% or fat-free dairy; one serving of whole grains; and fruits and vegetables. If you are not choosing nuts or fish, then include a small serving of healthy fat like a teaspoon of olive oil on your greens, or some avocado cubes or a teaspoon of flaxseed. For snacks, choose calcium-rich options like a fat-free small latte, a cup of fortified almond milk with a tangerine, or fat-free Greek yogurt."
4. Julie Upton, MS, RD, CSSD, of Appetite for Health, shares a few ways to "drop 5 fast" to feel better on your wedding day.
•Eat fresh fruit before each meal, then a protein-fortified salad for dinner.
•Avoid eating after 7 PM.
•Drink 10 glasses of water every day.
•Get a trainer to keep you motivated.
•Google "1200-calorie diet plans and pull some menus devised by dietitians from the Internet." At 1,200 calories a day, most women will lose 1-2 pounds per week.