Gwyneth Paltrow's Workout Critiqued

Gwyneth Paltrow is back in the spotlight again, and as many of you know, her workout was recently featured on Oprah’s website.

The video clip features Gwyneth and her personal trainer demonstrating her two hour per day, six day per week, marathon workout routine.

The program consists of multiple exercises for toning her arms by using an elaborate elastic band set-up, resistance-free exercises, and a tiny set of 3 lbs weights for the remainder of the strength training routine.


This is in addition to a 40 minute ‘cardio dance’ routine that looks like something out of “Riverdance”.

Now, before you get excited and think “I can get a body like Gwyneth Paltrow if I just follow her workout program” - think again.

Gwyneth Paltrow's workout encompasses all that is wrong with celebrity fitness programs, and celebrity personal trainers.

It is a total disaster in every sense of the word.

Her workout program is fraught with physique ruining mistakes, and her trainer is completely out to lunch as to how the female body actually responds to exercise.

In a word, her program is…crap.

Due to the popularity of Gwyneth (and Oprah) this simple video clip has polluted the minds of women all over the world who will now think they need to workout for 12 hours a week just to get a lean and toned body.

And thanks to Gwyneth’s trainer, many women also now believe that if they lift 3 pound weights they’ll develop big, ugly, bulging muscles.

This is not Gwyneth Paltrow’s fault, in fact, she probably has no clue the damage she is causing to herself.

However, I’m not about to let you make the same mistakes.

The mistakes Gwyneth Paltrow is making in her fitness program, and how to make sure you don’t fall into the same trap.

Mistake Number One - Gwyneth’s workouts are too long.

At two hours, 6 days per week, the poor girl is going to run herself into exhaustion just to try and maintain her body. She has young children to look after, and an incredibly busy career that requires constant travel and long hours. Burnout is on it’s way if it hasn’t struck yet.

When your workout creeps past an hour in duration, your body starts to release hormones that cause decreased muscle tone, increased fat storage, and increased stress. It doesn’t take long for this to lead to exhaustion, stress, anxiety, lethargy, weight gain, and a whole host of other problems.

Not to mention it also takes a significant amount of time out of your day, and away from your family and the activities that you would rather be doing.

Who wants to spend 2 hours a day working out?

I certainly don’t, and I hope you don’t either!

My Solution - Keep your workouts short and sweet.

1 hour is the absolute maximum time you need to be training unless you are a competitive athlete.

Keep your intensity high. You should have a sweat going within the first 5 minutes, and you should be pushing yourself for the entire duration so you are working hard without long rest periods. The harder you work, the less time you need to spend.

You can work moderately hard for 2 hours, or you can work really hard for 20 minutes.

Pssst...take the 20 minutes.

Mistake Number Two - Gwyneth uses light weights or no weights at all, for fear of bulking up.

This is a direct quote from Gwyneth’s trainer “no woman should lift more than three pounds…less weights equals less bulk”.

Then I guess she shouldn’t be lifting her children anymore then should she? Not to mention she should never carry a shopping bag, a heavy purse, do a pushup, or even bend down to pick something up off the floor.

If it's true that women should never lift more than 3 pound weights, then all these activities are out, and you had better find yourself a nice assistant who will carry out your everyday tasks for you.

This type of ignorance is absolutely astonishing, especially coming from someone who should know better.

Obviously her trainer has absolutely no concept of physiology and how the female body responds to exercise.

In fact, in the same video, Gwyneth states how she carries her son in her left arm, and how that arm is much more toned and defined. In fact, her trainer has her spend more time working on her right arm to stop it from sagging.

Does anyone else see the irony here?

In one sentence her trainer is saying she should never lift more than three pounds, and in the other, Gwyneth states that the arm that is more toned and defined is the one that she lifts her thirty pound child with.

Heavy weights mean lean and sculpted arms, light weights mean saggy and droopy arms, period.

My solution - Lift weights that are as heavy as you can handle for 6-12 repetitions.

I have worked with many women who can lift incredible amounts of weight, and still have a lean, toned, and sexy body, and are still under 120lbs.

They aren’t big and bulky, and they aren’t gaining weight.

You can put a man and a woman on the exact same program, lifting the same amount of weight, and two very different results will occur: The man will build large and bulky muscles, and the woman will lean out and become more defined.

If you neglect to lift heavy weights, then you won’t build the lean muscle tissue that is so important for giving you a high metabolism and making your body burn off calories while you rest. This means you will have to constantly restrict your diet and starve yourself because your body simply will not be capable of getting rid of extra calories.

Remember - heavy is a relative term. Heavy is considered any weight that YOU can handle for 12 repetitions or less - and if that’s only three pounds for now, then so be it. As you get stronger and you can lift more weight, then do it.

Mistake Number Three - Gwyneth is not utilizing the after-burn effect.

Something incredible happens when you work out with heavy weights and high intensity: You create a shift in your metabolism that stokes the calorie burning fire. You force your body to increase the amount of calories it burns during your workout , and more importantly, during the entire day.

When you work hard, you ignite your fat-burning furnace for the rest of the day, and you are torching away body fat and calories even while you sit at your computer. This is the after-burn effect.

This does not happen with low or medium intensity workouts like Gwyneth Paltrow’s.

My solution - Workout at a high intensity to take full advantage of the after-burn effect.

Set yourself a time limit of half an hour and make every minute count. Don’t take long rest periods, make sure to lift weights that are as heavy as you safely can handle for 6-12 reps, and do short duration, high intensity interval cardio training. This is exactly how the workout programs in Go Sleeveless are set up, and that's exactly why they are so effective.

By following these three steps you will ensure that you turn on the after-burn effect and transform you body into a 24/7 fat burning machine.

Here's what to do.

Here’s a simple workout to get you started sculpting your entire body. This will take you about 20 minutes, you don’t need any fancy equipment, and it will get you better results than Gwyneth Paltrow’s workout.

For more details on how to perform these exercises refer to the Go Sleeveless program.

The “Better Than Gwyneth Paltrow’s Workout”
by Rylan Duggan RK, BHK, CSCS, NSCA-CPT

Skipping 3 minutes continuous + 2 minutes of alternating between 15 seconds as fast as you can + 15 seconds slow.

1a) Weighted Step-Ups (20 steps up and down)
2a) Forward and Reverse Lunge (10 lunges front and back - each leg)
3a) 2 minutes of continuous skipping

REST 30 SECONDS

1b) Plie Squat to Overhead Press (8-10 reps)
2b) Good Morning with Forward Reach (8-10 reps)
3b) 2 minutes of continuous skipping

REST 30 SECONDS

1c) Swiss Ball Wall Pushups (8-10 reps)
2c) Left-To-Right Moving Elevated Pushups (8-10 reps each side)
3c) 2 minutes of continuous skipping

REST 30 SECONDS

1d) Band Curl To Press (8-10 reps each arm)
2d) Bent Over Reverse Band Flyes (8-10 reps)
3d) 2 minutes of continuous skipping

There you have it. This better than Gwyneth Paltrow's workout routine will get you burning tons of body fat, revving up your metabolism, and sculpting your entire body in less than half the time that Gwyneth spends swinging her 3 lb weights around.

Exercises to get toned and sculpted arms.

What exercises are the best for toning and sculpting the arms?

There isn't just one that's better than the rest; it takes quite a few exercises that work various muscles to get the absolute best overall effect for sculpting the arms.

But instead of me preaching to you about which arm toning exercises I recommend, why don't you let me know which exercises you have the most difficulty with?

There are always exercises that many folks don't know if they are doing correctly, so let me know what those are.

Over the next couple days I am going to be filming custom workout videos for some private clients, and while I am at it, I thought I would do a few free exercise demos for you as well.

Just leave me a comment with the exercise that you want me to film, it doesn't even have to be from the Go Sleeveless program, and I will do a video of the top three exercise videos and post them on my YouTube page for you to view at no charge.

So, the floor is yours. Ask away...

Michelle Obama's Arms part 2

My last post caught the attention of CNN.

Check out the link below to read the article that I was interviewed for...

How To Get Michelle Obama's Toned Arms

Also, I should point out, that I do not agree with Jessica's Matthew's prescription for 30 minutes of moderate intensity exercise three times per week. Not if you want quick results anyway.

Remember, high intensity interval training can cut your cardio time by more than 50% and give you better results. It also boosts your metabolism and makes you burn more calories while you are sitting at your desk.

Moderate intensity cardio for long durations is DEAD.

See Go Sleeveless for more tips on getting toned and sexy arms in less than 90 minutes per week.

Rylan

Michelle Obama's Arms Workout

Michelle Obama has been thrust into the public eye now that she is the new First Lady of the United States.

There are probably few other women in North America that will be forced to Go Sleeveless as much as Michelle will in the coming years.

How many times have you made excuses for not going out because you were unhappy with the way you looked or were having an 'off' day?

I know I've had my share. I've turned down going for a pint with my mates because I just didn't want to be seen in public (this is not something that just women go through).

But what happens when you are in a position like Michelle Obama, and you can't simply shrug off the invitations? It's not as simple as just throwing something on, doing your hair, and hoping no one will notice...there are going to be camera's pointed from every possible angle just waiting to catch an unflattering shot.

So how does a woman like Michelle Obama keep in shape, and get arms that are worthy of the cover of Vogue?

And how does she find time being a 44 year old mother of two, and arguably, now the busiest woman in the United States?

Momlogic asked Michelle Obama about her toned arms and workout routine. “I go to the gym three times a week — as often as I can, really. I work with a fabulous trainer for about an hour each session. We do a lot of cardio and weight training. For me, exercise is more than just physical — it’s therapeutic.”

That is one way of doing it, but can it be done in less time and without a trainer?

You bet!

You don't need to spend an hour a day working out, and you don't need to bore yourself to tears on a treadmill or elliptical to get a decent workout in, and you don't need a trainer with you to push you to the limits each day.

Look, if the busiest woman in America can have toned and sexy arms, then YOU can have toned and sexy arms. It's that simple.

Here is a quick no-weight workout that I recommend for getting toned and sculpted arms like Michelle Obama.

Michelle Obama's Arms Workout

2 minutes of jogging in place

Rest 60 Seconds

Superset #1
15 No-Jump Burpees
15 Step-Ups
15 Deep Plie Squats

Rest 60 seconds

Superset #2
Alternating Plank - 16x6 seconds holds
Narrow Grip Incline Pushups - As many as you can
Chair Dips - As many as you can

Rest 60 Seconds

Repeat entire circuit twice more

This whole workout will take you about 18-20 minutes, you don't need a single piece of equipment, and you can do it with only about 6 square feet of floor space.

This workout will get you arms like Michelle Obama's, in half the time.

If you need detailed descriptions of how to perform these exercises, check the photos and step-by-step instructions in section 3 of your Go Sleeveless manual.

How To Get Toned And Sexy Arms In 3 Simple Steps

Although every woman wants to have washboard abs and a tight butt, how often are you really going to show these body parts off to the rest of the world?

With trips to the beach aside, probably not all that often right?

So what’s the body part that grab’s people’s attention and let’s them know that you have an incredible body?

What body part stands out and says “I am HOT!” without having to walk around in skimpy clothing, baring a bunch of skin?

The arms of course!

Think of it this way: whether you are dressed for the office, the gym, or a night out on the town, your arms are out there for everyone to see.

I’m not going to sugar coat this and tell you that people aren’t judging you, because the sad fact is, they ARE.

And it’s your arms that tell people in 3 seconds or less whether you have a great body or not.
So how can you get toned and sexy arms like Angeline Jolie, Madonna, or Kelly Ripa?

Better yet, how can you get toned and sexy arms like these stars, but WITHOUT a personal chef, dietician, trainer, and herd of assistants at your beck and call?

Follow these three simple steps and you will be well on your way:

Step 1 - Build The Muscle

Most women spend waaaay too much time on long cardio sessions, killing themselves trying to lose an extra pound or two, but never spending enough time with a serious strength training plan.
Here’s the problem with this course of action: If you only ever focus on losing body fat, your arms will look worse!

Even some of the leanest women in showbiz have bat wing arms and droopy skin because they have neglected to build and tone the muscles in their arms.

Don’t let this happen to you!

Start a strength-training program that emphasizes building, toning, and defining the muscles in your arms before you do anything else.

Step 2 - Burn The Fat

If you don’t burn the fat away from your arms, then regardless of how much you sculpt and tone your arms, nobody will ever know.

You have to get rid of the layer of fat on your arms if you ever want them to really stand out in a crowd.

You cannot do this by spending hours on cardio and exercise classes that take months to show any visible difference.

Likewise, you can’t get your arms lean by just doing arm exercises - this is spot reducing, and no, it doesn’t work.

What you can do is start a cardio and strength training program designed to torch body fat rapidly, and you will not only lose body fat from your arms, but the rest of you as well.

Step 3 - Raise The Metabolism

You can tone and define your arms by losing body fat and building muscle, but if you don’t raise your metabolism, it will be a never-ending task to try and maintain them.

You MUST increase your metabolism if you ever want to keep toned and sexy arms without starving yourself, and without spending hours in the gym each day.

The unfortunate fact is, that even the slightest increase in body fat will show up immediately on your arms.

You need to turn your body into a 24/7 fat burning and muscle building furnace that is working even when you aren’t.

How To Put it All Together

If you want to get toned and sexy arms, then you need a program that will burn fat, build muscle, and raise your metabolism all the same time; while putting specific attention on the arms to bring out maximum definition and sculpting.

The great new is this: Any program, such as the Go Sleeveless program, that accomplishes all three of these goals will not only tone and sculpt your arms, but will also melt fat from your entire body, shrink your waist and stomach, and tighten and define your whole body.

There is no reason that you have to put the rest of your body on hold while you work on creating a pair of toned and sexy arms that will stop traffic.

Rate Rylan's Glasses

Please let me know what you think in the comments section below...

Thanks in advance!

NOTE: I just added my own before and after photos at Go Sleeveless thanks to some prodding from you ladies, so after you are done rating my glasses, go check those out too.

Go easy on me ;-)

How to tone your upper arms and get rid of bat wings

Can you believe this?

I am still shocked when I look at this before and after photo.

This is proof positive that you can undergo an incredible transformation at any age.

DO NOT buy into the crap that the plastic surgeons and cosmetologists tell you about the 'inevitable process of aging'. It is a bunch of bull, and you deserve to know the truth!

At 60 years old, Christine discovered The Truth, and is now in the best shape of her life.

Click Here to discover the truth and get the exact formula that Christine used to make this happen...