Heidi Montag's Bikini Body Diet and Workout

Heidi Montag "Has Never Been On A Diet"

I got a ton of email last year when Jessica Alba said she "isn't on a diet".  Here is how Heidi Montag eats when she "isn't on a diet":

1.) Every meal Heidi eats contains lean protein and lots of veggies.
2.) She eats 5-7 mini meals, all good whole foods
3.) No alcohol
4.) Heidi sleeps at least 7 hours every day

The reason that Heidi doesn't have to go on a diet is because she eats perfectly already. 

And you see this a lot with celebrities, they have habitual perfect diets.  I know, it's shocking, but people who are leaner than you are almost always have better eating habits than you do.

In athletics, we say that the first 1000 repetitions of any skill you're in the practice phase.   You have to think about it every rep to get it right.

Eating right is a skill.  Building good habits, food wise, is a skill. 

But after a year of eating awesome rockstar fuel, it becomes a habit.  You're not "on a diet" you just eat good things all the time.

Heidi Montag's Workout

Online Videos by Veoh.com

Speedwalking and Kickboxing Classes Didn't Get Heidi The "Dancer's Body Look" That She Wanted

She got a trainer because speedwalking and kickboxing classes weren't getting her the body she wanted.  I know that longtime readers of this blog probably aren't shocked by that.

She asked her trainer John Damon to get her a "dancer's body look."  Unsurprisingly, they adding in weight training.

Heidi's workout is pretty basic.  Her trainer has her do "a ton of lower body stuff".  It looks to be a bunch of different lunge variations and squat variations.

The core of the workout program is full body, athletic movements. 

On top of that, she does some fairly basic arm work - curls and pulldowns.

I would say that the reason that she is spending 1-2 hours a day in the gym, instead of 30 mins to 1.5 hours is because they are piling low intensity exercises on top of the power exercises that they are doing. 

95% of her results are coming from the squats and lunges.  The arm stuff she is doing is ok once in a while, or for fun, but she could get more bang for her buck doing pullups and dips (like Jessica Biel).

Most of my clients don't have two hours a day to spend in the gym, and that's the biggest reason we don't do a lot of small muscle work.  We focus on the big payoff, big bang exercises.  We cut out all of the low return, small exercises.  That way we get the most results for the least amount of time spent in the gym.

Clearly Heidi is working hard, it sounds like she doesn't miss workouts often.  She's in the gym 6 days a week with her trainer.  Between all the hard work she puts in with her training, and her ongoing perfect eating habits, it's no surprise she has a kick ass body.

The Heidi Montag Body

So Heidi's results are coming from three things:

1.) A perfect diet.

2.) Squats and lunges.

3.) Consistency in the gym.

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By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds

Josh is currently finishing up his second book Fighter Workouts for Fat Loss

Josh is a fat loss expert, a level 2 kettlebell instructor and 24 Hour Fitness Master Trainer in Denver, Colorado.  Josh helps women and men lose stubborn fat.

 

"I got more results working with Josh for six weeks than I did in the previous two years" -Stephanie Weis

© Joshua Hillis 2008

Comments

[Guin]

Josh - What are dips?

[Josh Hillis]

Dips are the balance to pullups. For every pull, you've got to have a push:

http://www.frixo.com/sites/fitness/exercises/dips.html

http://www.exrx.net/WeightExercises/Triceps/WtTriDip.html

http://www.youtube.com/watch?v=I_7rR3X-gdg

[Fitness Equipment]

Nice Post. Here is a fitness tip for all: Water Works for Weight Loss Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately. Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom. Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start splashing.

[Jim O'Connor]

First off, Heidi is blessed with great genetics. However, before I pull the genetics card, she still has to work at it.

I live in Beverly Hills, and have trained celebrities. Yes, they work at it hard because their bodies, and public appearance are the product they market.

I agree with Josh that more than 50% of a tight, fit body comes from following a flawless nutrition plan year round.

You are doing a nice job on your blog, Josh! I love the diversity of information!

[Joe]

Hi, I'm an ex-obese dieter and I brought down my BMI from 34 (Obese Class1) to 24 (Healty). I find the information on this site extremely relevant and I believe it should be a must read for all serious dieters to be who want to inform and educate themselves on this vast subject. It is reassuring to see that there is also good content and information on the blogs, especially this one. I will not fail to create a link on my own blog for every one to see so they can also profit from this great work.

[Sally]

Yes I agree its good to get good factual information on dieting, too many of us have been let down by fad diets and wierd and wonderful supplements.

[Jason]

Thanks for the information about eating right. I agree that it's about eating right and exercise. It's nice to see good info online for a change.

[Frank]

This post is right on target. I find that the closer I stick to eating unprocessed, living foods the easier it is to lose weight. Instead of a sausage bisquit for breakfast try a slice of pineapple or melon. Raw nuts, seeds and vegetables along with nutrient dense dried foods like figs and dates are so much better for you than fast food and they satisfy your "hidden hunger" for trace minerals and other nutrients.

[John's Used Bowflex]

Josh,

Thanks for the great site and tips! I have recently started Weight Watchers with my wife (more to support her) and I can tell that I feel a difference already!

It is amazing how good I feel after just changing my diet and have gotten off my butt and started walking some too!

Thanks for the great site and tips that you are giving here.

One question, what do you think the protein/carbs/fat ratio should be? I have heard 60/30/10 and 60/20/20 but not sure.

[Lady G]

It's great to see a healthy lifestyle in action like Heidi's, as inspiration to us all.
It must be pretty hard living a celebrity's lifestyle to steer clear of alcohol and have a perfect diet the number of social occasions they are invited to!

[Beverly Hills Personal Trainer Leon Lavigne]

Hi Josh!

I am a Beverly Hills Personal Trainer and I know people dont realize staying fit has so much to do with what you put into your body. I dont care how much you are working out - if you dont put the right fuel in your body you wont get the right results you want.

I love your articles - they are so informative!

Thanks Again!

-Leon Lavigne