DAVID KIRSCH IN A NEW YORK MINUTE

Heidi Klum’s Abs.
Anne Hathaway’s Back.
Michelle Obama’s Arms.
Liv Tyler’s Legs.
Kerry Washington’s Butt.

Well-sculpted body parts that any bride would dream of having.

When Brides.com asked me for the must-do move for sculpting arms, back, legs, abs, butt – I gave them these:



Follow them and they will make a difference.

Take it to the next level with good eating habits and spot-focused exercises, and you will dramatically improve your points of high exposure.

Whether you have 7 days, 7 weeks or 7 months to do it, you can eliminate the excess jiggle on your belly, back, butt, arms and legs, by your wedding day.

Here are my quick tips and resources for sculpting the sinewy, shapely muscles of your favorite star.  

FLAT TUMMY/TIGHT ABS  >>> Like Heidi Klum, you’ll need a combination of a good diet and lots of cardio exercise as well as a stepped-up ab routine. You’ll need to work your abs two to three times per week doing oblique crunches and other exercises (e.g. crunches, leg circles, bicycles) that hit your abs on all sides. See my One On One Training Series DVD for a routine that will get rid of the love handles and get your tummy and waistline in shape.

DEFINED BACK & SHOULDERS >>> Perform shadow boxing with dumbbells and add in exercises like the Superman, Good Mornings, pullovers and rowing maneuvers to really strengthen your back and shoulder muscles. I focus on back sculpting in Day 4 and shoulders in Day 5 of my 7-Day Prescription. It’s the same routine I do with Anne Hathaway.

SCULPTED ARMS >>> To attain the ever-so-coveted Michelle Obama arms, you must attack both your biceps and triceps simultaneously. That’s why I suggest doing several types of push-ups like these. For a more robust arm-sculpting routine, see Day 5 of my 7-Day Prescription.

SLEEK LEGS >>> The leg routines that I put clients like Liv Tyler on will shape and tone with low-intensity sessions, zeroing in on and isolating the inner thighs, outer thighs, hips and butt. This involves a variety of squats including my favorite: The plie squat.  It’s going to work the calves, thighs and glutes. Add to that a series of lunges like those in my One On One Training Series DVD, providing an intense workout for legs and thighs.

SEXY BUTT >>> You can lift it, lower it, shrink it, pull it in or pump it up. You can sculpt your butt by performing the right combination movements for your butt type. For Kerry Washington (and YOU!) the crossover lunge is designed for major butt sculpting. Get the complete formula that’s right for your butt type found in my Butt Book.

After reading about my new Butt Book at MSN Health & Fitness, Marie‐Pierre from New York City, recently sent in this inquiry.



Hi David, I heard about your Butt Book and I’m really interested in what it could do for me. I’m really hooked on Tracy Anderson’s exercises and her crazy treadmill routine that I do several days a week. I love what it has done to my abs, arms and butt muscles – smaller and more proportioned. I feel I really work my lower body in some new ways and am happy with my results but it’s not perfect. What do you think the Butt Book could do to take my booty to the next level?

Hi Marie‐Pierre, My new book ‐‐ David Kirsch’s Butt Book (coming out on July 23) ‐‐ is the first in my new series of Body‐Sculpting Manuals. Now, working out like you do is fantastic and will certainly keep your lower half slim and trim, but to really take things to the next level you’ve got to choose exercises that will shape and sculpt YOUR butt and body in all the right places.

One size does not fit all!

My Butt Book starts off by helping you identify your butt type and body type: Are you an Apple, a Pear, a Banana or a String Bean? My exercise guide helps you identify the RIGHT exercises for your butt type. These are all exercises you can do at home or on the road. NO equipment required.

And to really kick it up a notch, I share my “secrets” for really blasting those buns and maximizing results. It’s all about doing the appropriate exercises in the RIGHT sequence. I share my proven comb routines right from the training logs of Anne Hathaway, Kerry Washington, Heidi Klum and Karolina Kurakova.

The final workout component touches on cardio. I believe that even one’s cardio routine shouldn’t be a “one size fits all” approach. That’s why I’ve included cardio prescriptions for each butt and body type. For example, those who need a little “oomph in the caboose!” I recommend a combo of the elliptical and bike which is great for developing hips and rears. Flat‐bottomed girls do an energizing turn on the treadmill, varying speed and intensity. The higher the incline, the more emphasis on the butt …

There’s also a nutrition guide, an important piece of the body‐sculpting process.

I believe that it’s never too late to get the body you were born to have. With commitment and desire mixed in with proper guidance, you can find your best you.

Let me know how I can help!

Libby from Oakland, CA recently wrote me with this challenge:
I am 51, and starting that change in life. My legs are good but I look like an apple now, and that’s NOT me. I want to get my body back. I have already lost 60 pounds and am now around 180. I’m 5’8” dating a guy who is 5’9” and weighs 165. I want to be at 140 … max. I play tennis, hike, work in the garden, in addition to some yoga and pilates. I’ve quit sugar and booze because that was holding me back. But my main problem is my waist and midriff bulge. My birthday is October 6th and my goal is to be at 140 by then. David, how do I get there?

Libby, Finding your motivation is usually the toughest part of getting the body you want. Thanks to your commitment and desire to change, you are already well on your way to accomplishing your goal.  You’re going to do it!

Now, we need an action plan for beating the bulge and trimming your waistline. Tightening up those abs will take a combination of good nutrition and lots of cardio exercise as well as a stepped-up ab routine.

YOUR DIET
You will need to substitute high carb, high fat foods with a diet rich in lean protein and low-calorie, fiber-rich vegetables. Although I don’t refer to my program as a “diet,” my plan requires you to abstain from the A, B, C, D, E, and F of Nutrition.
    •    No Alcohol, coffee or soda
    •    No Breads or starchy Carbs
    •    No Dairy unless its skim milk or fat-free Greek yogurt
    •    No Fat (unless it’s Omega 3 super healthy fats like those found in salmon)
    •    No Extra sweets (including soda, fruit juice or other sweeteners)
    •    No Fruits except but one portion a day (e.g. handful of blueberries)

You will eat frequent small, healthful meals, enjoying an energizing meal or snack every 3 hours, ideally at 7AM, 10AM, 1PM, 4PM and 7PM, which will help raise your metabolism, stoke your machine (body), burn more calories, and reduce your body fat.

YOUR WORKOUT
If you do cardio 4-5 times per week (and walk on the off days), AND do my ab routine 3 times per week, while watching what you eat, you are going to burn fat. You’re also going to tone, tighten and strengthen your tummy muscles.

For cardio, I recommend doing a minimum of 45 minutes per day of cardio sculpting exercises like those in The Ultimate New York Body Plan along with my approved forms of cardio.

For the ab routine:  I recommend doing the ab workouts found in my books or video, One on One Training Series: Upper Body and Abdominals. One of the core ab exercises you’ll find here is the Double Oblique Crunch.

 

If you follow this prescription, you will get the abs you were born to have by your next birthday. Let me know how you are doing. You put your mind to it and you’ll make it happen. October 6 body, here we come!

It’s a busy week. I’ve been running from meetings to press tapings for my new book in between training my clients at the Madison Square Club. Despite this challenging schedule, I’m more motivated than ever. And I want to pass it on to you.

Are you struggling to take proper care of your body? Are your workouts or nutrition suffering in light of your crazy schedule? Rediscover your keys to motivation here ...

http://health.msn.com/blogs/summer-body-shape-up-blog.aspx?blog=1727