Secrets of Celebrity Fitness – Five simple steps to look like Katy Perry

By Dr. Bradley Frederick Katy Perry is known for her outrageous outfits, rising pop singles, and lately, her newly fit figure. Perry’s wedding to comedian Russell Brand is just a few months away, and the singer has not been wasting any time getting her body into amazing shape.

Celebrities are notorious for whipping their bodies into shape in the blink of an eye. What are their secrets? I have put together an easy five-step program that will help anyone shed unwanted pounds and look as good as any celebrity.

Secret One. Find an activity that you like and do it for at least 25 minutes, five times a week. Perry says, “I hate working out, but I love jumping rope. There’s a rhythm. It’s like dancing.” Actress, Katherine Heigl also loves to jump rope. Jumping rope may not be for everyone, but it’s easy to stay motivated when you like what you’re doing. Pop superstar Usher starts his workouts with 20 minutes of meditating, and then 30 minutes of static stretching. Flexibility of the mind and body are keys to a long and healthy life, so Usher is doing something that will not only keep him fit, but keep him grounded and happy. If you find something you enjoy, you’ll be more likely to stick to it and get the results you want.

Secret Two. Replace sweet drinks and diet drinks with water… lots of water. Your body is two-thirds water and you should try to replenish it daily to keep yourself alkaline. I tell all my patients to drink at least 2/3 ounces of water per body pound. This helps keep your metabolism up, is the best detox anyone can do, and also helps to reduce body pains. Stress, food additives and preservatives are toxic to your body and lead to acidity. Acidity is very detrimental to all your body functions, including your immune system. If you don’t like water alone, try adding some lemon or drinking coconut water. Coconut water is loaded with electrolytes and minerals, has about 16 total calories, and is fat-free. In fact, one cup of coconut water contains more electrolytes than most sports drinks and more potassium than a banana. There are many benefits to drinking water, but I do have one warning: do not drink more than 3/4 oz of water per body pound because it can dilute your electrolytes.

Secret Three. Eat at least five times a day. Small portions that are high in protein, low in sugar and fat, and spread equally throughout the day will help keep your body sugar and energy in balance. Under normal circumstances, your brain will not send a “hunger signal” unless blood sugar or protein levels dip. However, simple sugars, especially table sugar, are toxic to the brain. When your brain senses blood sugar levels are too high, it releases insulin to reduce blood sugar levels. The problem is, if the sugar levels rise too quickly, the adrenals that produce insulin are forced to work very hard and very fast. And, we all know the result of being over-worked for too long. The stress leads to breakdown and disease will ultimately set in. The other problem is that the over-production of insulin causes blood sugar to dip. So, we get hungry again even when we have just eaten. A balanced alkaline diet is the best approach to eating right. For a copy of this diet, email

Secret Four. Get a trainer and a workout partner. Tom Cruise, Matthew McConaughey, Brad Pitt, Jessica Simpson and Robert Pattinson are just a few of the many celebrities who use personal trainers. Having someone who you report to and who understands your body and proper balance is key to getting the most out of your exercise program. Using a trainer regularly can get expensive, but you can hire one to set up your workout. Then, find a friend that also wants to get in shape and likes the same type of exercise. Working out with a friend helps create accountability and motivation.

Personal trainer Harley Pasternak is famous for getting Hilary Duff, John Mayer, Sophia Bush, Seth Green and Katy Perry into amazing shape. We recently wrote about Taylor Lautner and his trainer Jordan Yuam, who helped him to gain 30 pounds of muscle in nine months. When choosing a trainer, remember to find someone who understands your fitness goals, sets up a program that you enjoy and that is right for your present physical condition. Injuries from being over-anxious are the number one cause of failure to follow through on an exercise program. If you are not in good physical shape when starting your program, find a trainer that works closely with a doctor.

For a list of recommended personal trainers, email

Secret Five. Schedule your workout five times a week. Talk is cheap. But, if you put your workout on your schedule, it’s reality. Valerie Waters, who trains celebrities like Kate Beckinsale, Cindy Crawford and Jennifer Garner says, “Scheduling can be a problem. Sometimes celebrities have to be trained at four in the morning.” Trainers like Pasternak plan five workouts a week, even if they’re brief. “Workouts that can be done in less than 25 minutes, five days per week, can be very effective,” he says.

Yoga DVDs and home programs like P90X are all good, but you must schedule them into your day, just like driving to work or planning a meal. Schedule your workouts a week in advance. And don’t let work, socializing, or anything else replace your workout time unless it is truly an emergency. If something does come up, immediately reschedule a late-night workout, even if it is just a 25-minute DVD. A DVD that combines relaxation and working out is perfect for evening exercise. Yogalosophy, a yoga DVD created by Jennifer Aniston’s instructor, Mandy Ingber, is a quick, relaxing and effective workout.

Remember: Stick to your workout schedule and stay motivated. Exercising benefits your body and your mind. It releases dopamine and serotonin, which are neurotransmitters that reduce feelings of stress and help you sleep soundly, even if you’re not getting a full 8 hours.

A simple exercise band, sit-ups and push-ups can be done anywhere and anytime, including on your lunch hour in your office or in a hotel room. Planning your workouts ahead of time and sticking to your schedule will result in success. Motivate yourself by keeping your goals in mind. Before long you will look and feel as good as the most beautiful and happy celebrities.

For more motivational ideas and simple exercise routines, email

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  • August 24, 2010 | Permalink |

    “Get a trainer”
    ‘Cause everybody can do that. How simple.

  • August 25, 2010 | Permalink |

    We are losing the war against overweight, as every ten years we have an increase in number of obesity all over the planet. Information is king in the battle against obesity. Most people have no idea how bad pilling pounds can be. Great article.

  • August 26, 2010 | Permalink |

    Madonna is also into coconut water, she even invested in Vita Coco

  • August 26, 2010 | Permalink |

    I can’t understand the trainer part, either you want to lose weight or you don’t. I can’t see that being a motivating factor. People need to find their own motivation. And using this site will help. People are fat and lazy, period, and eat too much junk.

  • September 22, 2010 | Permalink |

    …and Coca Cola has invested in Zico.

  • July 26, 2011 | Permalink |

    great post, very informative. I wonder why the other specialists of this sector don’t notice this. You must continue your writing. I’m confident, you’ve a great readers’ base already!

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