Halle Berry's Top Secrets of Slim Body

2024 Author: James Gerald | [email protected]. Last modified: 2024-01-12 17:37

On August 14, actress Halle Berry celebrates her birthday. She turns 47 years old, which is very difficult to believe, looking at the toned, slim and sexy body of the star. Her beauty secret is simple - regular, and most importantly, comprehensive workouts and competent nutrition.

The actress adheres to the Five Factors program - it is not only sports, but also a balanced diet, as well as healthy recreation.

Diet

The program requires you to eat every 3-5 hours. At the same time, with each meal, the body should receive 50% of carbohydrates, 30% of proteins and 20% of fats.

Sample menu

Breakfast

Breakfast should be no later than an hour after waking up. Before that - immediately upon waking up - you need to drink a glass of water.

Ideal breakfast: cereals, lean proteins from poultry, eggs or dairy products, as well as fresh fruit or berries. Do not drink juices - they increase your appetite.

Lunch

During this time, you can increase the protein portion and add fruit.

Dinner

For lunch, opt for bean soup and toast or a diet sandwich with chicken breast and mustard. You can add a large serving of fresh vegetable salad with lemon juice and a spoonful of olive oil.

Afternoon snack

You can eat a small portion of lean meat with salad, low-fat cheese with vegetables, 5-7 almonds, or any fruit.

Dinner

Ideal dinner time: 2-3 hours before bedtime. You can eat a serving of lean fish or meat, 150 grams of lean rice, and a large serving of vegetable salad.

Desserts and indulgences

The Five Factors program allows you to pamper yourself after lunch or dinner with cottage cheese with cocoa and sweetener or yogurt with baked apple and cinnamon. The main thing is that the dessert is prepared independently and without sugar and white flour.

Once a week, you can eat whatever you want, but observing the five meals a day and not overdoing it.

Fitness

The main focus of the program is on fitness.

Each workout consists of five phases, each lasting five minutes. The frequency of training is five times a week - the days can be chosen by yourself, as well as the set of exercises.

Phase 1. Cardio workout

This can be a jog, low jumping rope, or any other load that will raise your heart rate to 130-140 beats per minute.

Phase 2. Strength training for the upper body

Include dumbbell arm and chest exercises.

The main thing is to train different muscle groups every day.

Phase 3. Strength training for the lower body

Exercises for the legs and hips - lunges, squats.

In phases 2 and 3, the main thing is to train different muscle groups every day.

In the first week, you need to do 2 sets of 25 repetitions of each exercise, then gradually increase the weight of the dumbbells, decrease the repetitions and increase the sets. In the fifth week, you need to do 4 sets of 12 repetitions.

Phase 4. Strength training for the mid-body

Exercises for the abs.

Every day you need to "pump" one zone. For example, on Monday do straight crunches (body lifts with bent legs), on Tuesday - side bends with dumbbells, on Thursday - exercises for the lower press (lifting the legs from a prone position). Each exercise - 20-25 repetitions for 2-4 approaches.

Phase 5. Cardio workout

You can repeat the warm-up.