Ramona Braganza trains biggest celebrities, like Jessica Alba and Eva Mendes, Zac Efron and Kate Beckinsale, Scarlett Johansson and Anne Hathaway. Do you want to learn how to achieve a perfect Hollywood body? Ramona readily shares the basic rules of celebrity fitness.
Over many years, Ramona has shaped hundreds of bodies – those of celebrities and ordinary people – and developed a system called “3-2-1.”
Explanation: 3 – three cardio elements, 2 – two circuit elements, 1 – one core element. The fitness instructor says this technique helps to build lean muscles and strengthen your core.
Many women avoid weight training because they fear to get a massive body instead of a slim one. The 3-2-1 method is based on strength training – Ramona strongly recommends working with weights to all her clients, including Jessica Alba, Halle Berry, and Paula Patton. All of them look slim and fit.
Adjust the intensity of the workout to your capabilities – excessive loads stress out the body. It leads to the formation of free radicals, which, in turn, weaken and damage healthy tissue. The best way to fight these free radicals is daily consumption of fruits and vegetables, such as broccoli, various berries, cherry.
In addition, the star instructor insists that it is important to work out systematically and regularly, without missing a workout. As a last resort, you can do basic exercise not requiring special equipment, if you do not have a possibility to work out in the gym.
Lunges, weight lifts with each hand in turn, walking lunges and squats – repeat these simple exercises several times, and you will get a 10-minute comprehensive training, which can replace a workout in the gym.
Another important rule: more does not mean better. Do not assume that the more time you spend at the gym, the faster you will succeed. A workout should not take more than an hour – after that, efficiency drops, and the body is subjected to stress.
Another important part of keeping fit is, of course, food. If you eat improper foods or have meals at a wrong time, it will be difficult to build a beautiful body. In particular, Ramona insists that you should be “filled up” with calories before the workout; otherwise, it will be much less effective.
1.5-2 hours before your workout, eat whole grains, for example a whole-grain bread toast with an egg. If there is little time left before the workout, snack with almonds (no more than a handful).
What concerns other meals, Ramona recommends home cooking, so that you can fully control the products that get into your plate. She makes an example of Jessica Alba:
Jessica has always loved to cook, so she follows the 80/20 rule like no one else. The rule goes as follows: homemade food should make up 80 percent of what you eat weekly (prefer complex carbohydrates, fresh fruits and vegetables), and only 20% are allowed for the foods eaten out of home, if you just can not resist going to a restaurant.
To summarize, Ramona Braganza says the most important thing is to develop a system that is suitable to you personally and firmly adhere to it. Then you will be able to achieve the looks you have always dreamed of.
