Kim Kardashian West toned up after transitioning from her Atkins-leaning diet to an eating plan that not only allows for more carbs but permits more in general. And this is after years of intense dieting. "[My trainer] has really helped me with my meal plan to add carbs in, healthy carbs, vegetables. I was just not eating properly. I see already in just a few weeks my body tightening up. I've literally just, like, shrunk and come into place," explains Kardashian West.
This revelation got us thinking: Are there habits we're convinced have been working but may actually be detrimental to our weight-loss and fitness success? Celebrity Trainer Harley Pasternak, who's worked with not only KKW but also Lady Gaga, Rihanna, and Katy Perry, confirmed our suspicions. Pasternak chatted with The Zoe Report and revealed three habits that aren't doing you any favors. Keep reading to find out if it's time to break them.
We already knew this trendy diet plan was terrible for weight loss. But, it's helpful to know it's also detrimental to your workouts. "People think juice cleanses are healthy because they put 'juice' and 'cleanse' together—how could that combo ever be wrong?" says Jenny Champion, a registered dietician at Posh Paleo. "These trendy cleanses do not fulfill a lifetime of happiness and health, but rather a couple days," says Caroline J. Cederquist, MD, creator of bistroMD, a doctor-designed and chef-prepared meal delivery service.
Pasternak agrees from a fitness standpoint: "Juice is nothing more than the water of fruits and vegetables—the majority of the fiber, protein, fat, and micronutrients, including vitamins and minerals, are left behind in the parts that we discard. Blending, however, retains all the skin and seeds found in the natural state of the fruit or vegetable."
Here are a few juice cleanse-alternatives to help you detox, should you so choose.
Keeping to a workout schedule sounds helpful in theory—a way to make sure you exercise the right amount each time you hit the gym. But, it's why plateaus happen. "If you keep your same old routine, you will most likely get bored and wind up skipping the gym," says Amy Rosoff Davis, Selena Gomez's long-time trainer. "Working out should be a part of your lifestyle, not an obligation or burden. Make your workouts fun by keeping it fresh and doing something different each day. [Selena and I] do everything from Pilates to hiking to dance cardio to circuit training to yoga and spinning—the list goes on. But no matter what the workout, we always make time to stretch. It keeps your muscles long and lean, improves your performance, helps your joints, and enables your muscles to work to their best ability. Also, it feels really good. Keeping fit, eating healthy, and loving yourself are all tied together. When you feel good physically, you want to eat healthily, and when you take good care of yourself, you're happy. When you're happy, results come fast."
Pasternak makes sure switching things up is at the top of his priority list when it comes to working with celebrities. "All my clients have constant variety in their workouts, from working with body weight versus training equipment to the number of sets and reps and amount of resistance and cadence," he says, "even changing the time, location, and the music you work out with can change your entire experience and get you over the dreaded plateau."
Here's the best workout for your Myers-Briggs personality.
Don't feel like you didn't go hard enough just because you don't wake up sore the next morning. It doesn't have as much to do with the workout as it does with you. If you haven't worked out in a while, you'll tend to feel sore come morning. But if you're on a regimented schedule, you could feel nothing at all and still be on your way to your fitness goals. And, you can actually prevent your muscles from getting sore post-workout.
"While some people enjoy delayed-onset muscle soreness, it's not the only indicator of a successful workout," says Pasternak. "The pain you feel is a byproduct of factors like volume, intensity, and exercise history. If you've never done weight training before, a leg workout might make you sore for a week, while someone used to doing a specific type of exercise might do ten sets of squats and not be very sore at all."