The 30-Minute Celebrity Makeover Miracle: Achieve the Body You've Always Wanted

The 30-Minute

Celebrity

Makeover

Miracle

Also by Steve Zim 6 Weeks to a Hollywood Body Hot Point Fitness

The 30-Minute

Celebrity

Makeover

Miracle

Achieve the Body You’ve

Always Wanted

STEVE ZIM

with

STEVE STEINBERG

John Wiley & Sons, Inc.

This book is printed on acid-free paper.

Copyright © 2008 by Steve Zim and Steve Steinberg. All rights reserved

Published by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

All photographs by Nicolas Sage

Wiley Bicentennial Logo: Richard J. Pacifico

Design and composition by Navta Associates, Inc.

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The information in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specfic situation.

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Library of Congress Cataloging-in-Publication Data:

Zim, Steve.

The 30-minute celebrity makeover miracle : achieve the body you've always wanted / Steve Zim.

p. cm.

Includes index.

ISBN 978-0-470-17403-6 (cloth : alk. paper)

1. Exercise. 2. Physical fitness. 3. Bodybuilding. 4. Nutrition. 5. Celebrities—Health and hygiene. I.Title. II.Title: Thirty minute celebrity makeover miracle.

RA781.Z538 2007

613.7'1—dc22

2007039343

Printed in the United States of America

10    9    8    7    6    5    4    3    2    1

To my mother, Cookie Zimelman, who is always in my heart.

Contents

Acknowledgments

1What Is the Celebrity Makeover Miracle?

2Celebrity Makeover Strength

3Celebrity Makeover Cardio

4Celebrity Makeover Nutrition

5Getting Started

6Celebrity Makeover Exercises

7The Celebrity Makeover Walking Phase—Weeks 1 and 2

8The Celebrity Makeover Marching Phase—Weeks 3 and 4

9The Celebrity Makeover Jogging Phase—Weeks 5 and 6

10The Celebrity Makeover Stepping Phase—Weeks 7 and 8

11The Celebrity Makeover Lunging Phase—Weeks 9 and 10

12The Celebrity Makeover RAW Workout

13Your New Present and Future

Resources

Index

Acknowledgments

Thanks to Tom Miller for shepherding this project from the beginning to the end. To Steve Steinberg, a great writer, who turned my words into a book. To Nicolas Sage for making my exercises pop off the page. To Maria Yip for her hard work producing great segments on the Weekend Today show and allowing me to educate millions of people about how to stay healthy. To Ivorie Anthony, Pat Robertson, and Kristi Watts at the 700 Club for allowing me to share my knowledge with their viewers. Thanks to the TV Guide Network for inviting me to explain how to really get a Hollywood Body. To Dennis Weiss for always making me think bigger. To Chuck Dalaklis, Teresa McKeown, Dennis and Sharon Dugan, and the Brokaw brothers—your support means the world to me. To Mel Berger, William Morris agent extraordinaire, for bringing Tom and me together. To Dr. Abraham Zimelman, my dad and medical adviser for my fitness segments, and Dr. Alice Zimelman. To Shirley Rubinstein for being more than family and always giving me great ideas for segments. To Irv Rubinstein for proving my theory correct by exercising and coming back from his stroke better and stronger than ever. To my wife, Jodi, who always supports me and is the best partner I could have ever dreamed of. To Carli and Taylor, who are the cutest gymnasts and sweetest daughters in the world. To Hank, my new running partner, for keeping me moving. To the gang at the gym: Salter Giddens, Chris Yackley, Alyson Sanders, Enrique Collazo, Danika DaMatta, and Deana Fletes. To the Wiley team: production editor Lisa Burstiner and freelance copy editor Patti Waldygo. Last, but not least, to our models, Jodi Zimelman, Alyson Sanders, and Sarah Koplin.

Steve Zim

Thanks to Steve Zim for letting me be a part of his latest project, and thanks to these folks for keeping life fun while I was doing it: Anddy, Andre, Benny, Patrick, Michele, Sabunim, and Wendy.

Steve Steinberg

1

What Is the Celebrity Makeover Miracle?

Time—there’s never enough of it. Most of us already have too much to do. We’ve gone beyond just burning the candle at both ends; our candles are fully engulfed in flames. Work, kids, school, shopping, cleaning. You get the picture. Sadly, when time gets tight, the first thing we sacrifice is taking proper care of ourselves. We try to get by on less sleep, we skip meals, and we cut back on the time we spend at the gym.

As a trainer, the two biggest questions I get are Can I really change my body if I only have thirty minutes to work out? and Should I be doing cardio or lifting weights? Happily, I know the answers to these questions. My job is to transform bodies. If there’s one thing I know, it’s makeovers. I’ve done them on the Weekend Today show, Access Hollywood, Entertainment Tonight, VH1, and the USA Network, to name just a few places. What makes these makeovers unlike the ones you see in magazines is that they are done on video, not in still pictures. Pictures can be studied and chosen to show off the model at his or her best. Unflattering shots end up in the trash, or they get touched up until they’re more flattering. Video, on the other hand, doesn’t lie. What you see is what you get. When a TV crew comes into my gym, A Tighter U Fitness Studio, with cameras, they want to expose everything and see whether I can really pull off a seriously jaw-dropping makeover. My reputation is on the line every time, and thank God, I always get the job done.

Even though there’s added pressure on me when I’m doing a makeover for a high-profile actor or actress, it’s actually easier than doing a similar makeover on a regular person like you or me. They have more time and we don’t. If I’m getting an actor ready for a part, he has six or eight weeks to get in shape. During that time, his only responsibilities are to learn a script and get in shape. He doesn’t have to worry about wrapping up the year-end accounting numbers, waiting for the plumber to show up, or shuttling four kids to soccer practice, chess club, and karate class the way you do.

Doing these makeovers for people who aren’t celebrities, as I do for many shows, is where I get some of my biggest thrills because most people don’t think they can do it. These are normal people. They have jobs. They have kids. They don’t have an entourage. And they don’t have countless hours to work out every day. They may have 30 minutes a few days a week to exercise—and that’s it. These makeovers get done—with dramatic results—because I understand that there are three vital components to a successful makeover: aerobics, strength training, and proper nutrition. All three are necessary to get your body to change quickly.

The strategies that I use in my TV makeovers are in this book, so you can get the same impressive results at home.

Cardio or Weight Lifting?

When most people work out, they either lift weights or do an aerobic activity like the treadmill or the elliptical. It’s one or the other. But let’s look at some numbers.

If you lift weights for 30 minutes, you can get your heart rate into the 50 to 55 percent range of its maximal rate. If you do cardio, you can raise your heart rate into the 65 to 80 percent range. What happens when we take the two activities and combine them? What if three days a week we did a cardio-weight program? These are rhetorical questions because I already know the answers: you lose weight, tone up, and look and feel great—all in just a half-hour only three days a week. I call it the 30-Minute Celebrity Makeover Miracle, and it’s the ten-week program that I’ve used to transform celebrities and noncelebrities alike. How did this whole thing come about?

In the late eighties, I was a student at Boston College. My father had a doctor friend who was using cutting-edge infrared technology to track the progress of his patients recovering from injuries. My father knew I was into working out, and he figured that since the doctor’s work involved muscles and working out involved muscles, a visit to this doctor’s office would be the most exciting afternoon a twenty-year-old could possibly have.

After about an hour of watching the doctor scan patients to monitor blood flow into their various injured areas, I had an idea. I asked the doctor, Is there any way this can be used to track blood flow during exercise? I told him that a lot of the time when I worked out, I didn’t feel things where I knew I was supposed to—my muscles didn’t feel the way I thought they should. Was it because I wasn’t doing the exercises correctly? Or maybe the exercises weren’t as good as they could be.

We used very expensive equipment to test a standard overhead shoulder press—the press that everyone considers the ultimate shoulder exercise. What we came up with was interesting. The blood didn’t flow into the shoulder as much as I’d expected. It flowed to the tops of the shoulders, the triceps (along the backs of the arms), and the lats (the large muscles of the back).

I played around a bit and came up with an exercise called W Shoulders (which you’ll be doing soon), and bang! When we looked at the movements under the infrared scan, we found that all the blood ran into the shoulder. I was hooked. I came up with a list of other exercises that performed just as well under the scan. I added them to my workout and saw my body begin to change. People started asking me about the exercises I was doing. When I told them, they did these exercises and began to see results, too. That was the beginning of my teaching this program.

Around the same time, I made some interesting observations about the cardio I saw people do at the gym. There was the guy who went all out. You know the type—he goes crazy for about ten minutes and then stops because he can’t maintain it. He’d be at the gym for about two weeks, and then I wouldn’t see him again for months. Eventually, I’d run into him, and he’d give me a handful of excuses but say that he’d be back at the gym real soon. A few months later, he’d show up at the gym, and the same thing would happen again.

And then there was a woman I called the mall-walker. She burned up the treadmill at a scorching half-mile-an-hour pace. You know those special effects in The Matrix when they moved in super–slow motion to dodge bullets? The mall-walkers were slower, much slower. Sure, they were on the treadmills every day, but their bodies never seemed to change. They read a ton of magazines while they walked, which made them smarter, but that was about it. If you’re going so slow that you can read, then you’re not working hard enough. The mall-walkers don’t put in the effort they need to make their bodies change.

There were also the folks who ran at a steady pace that challenged them but didn’t kill them. They weren’t there every day, but that’s because they didn’t have to be. Their bodies were changing, and they were able to make that happen in a safe and doable way. It made me think of the fairy tale about the tortoise and the hare, and I realized that in real life neither of them would have won the race. If there had been a third animal in the race—one that ran not too slow and not too fast—it would have been the winner.

Fast forward a few years. Now I’m in my gym in Los Angeles using these theories and exercises on my clients and getting astounding results. I have had athletes who weren’t even Olympic hopefuls make it to the Olympics, minor league baseball players who wound up playing in major league stadiums, and actors and actresses who hadn’t been able to change their bodies suddenly slimming down, becoming leaner, and landing roles. And I’ve worked with plenty of new moms who thought that after having babies they would have to live with their new shapes. Not only did I get them back into their old clothes and into the physical condition that enabled them to keep up with their kids, most of them actually looked better than they had before they were pregnant!

So how does it work?

Cardio and Weight Lifting

By combining your aerobic and strength training and making sure that every activity you do is getting the absolute most out of your body, you’re keeping your heart rate up so that you don’t have to do any extra cardio. You’re also doing weight-bearing exercises to strengthen your body and help to build lean muscle. You’ll burn more calories while you work out by keeping your heart rate up, and, even more important, thanks to the strength training, you’ll increase the rate at which your body burns calories over the next 24 to 48 hours as it works to rebuild healthier and stronger muscle fibers.

Let’s break it down some more. Say your body likes to burn 1,800 calories a day. This is without exercise or any other heavy physical activity. It’s just the calories your body burns doing the everyday things it does, such as keeping your heart beating and your lungs pumping, walking up the stairs, petting the dog, and so on. If you eat 1,800 calories and you burn 1,800 calories, you won’t gain any weight and you won’t lose weight. Over time, though, if