Some work-out tips from Jessica Biel that you might find handy.
Note: points 6-10 are from Jerry Owens (personal trainer of Rachel McAdams). Emphasis added.
Mix it up
"I'm a big advocate of recreational sports and stuff. If someone can get out there, even if it's a hike or something like that, just to break up the monotony of going to the gym...I really like that."
Full body exercises
"We do full body movements. You are pretty much using as many muscles at once, which in turn will jack that heart rate up."
"really organic and clean foods, all natural, like nuts." Also, "an amino acid drink, so that you're not burning up a lot of your muscle, or protein."
"Get a medicine ball and do a lunge with a twist while you are holding the ball. Those are great. You are activating so many muscles at once, and you are using those muscles over so many different plains."
"Breakfast would be whole grain bread French toast with egg whites and cinnamon. For a mid-morning snack, they'd do a mixed-berry protein shake. Lunch might be sweet potato tuna melt. An afternoon snack might be hummus with celery sticks. Dinner would be spaghetti and meatballs with spaghetti squash and meatballs made of turkey or chicken breast."
On Yoga and Pilates
"Those are great forms of exercise for stability and balance, but neither one of those is going to change your body dramatically like training with weights does."
"The biggest problem is that people are fat phobic. It's clinically proven that we need healthy fat in our diets. You need to eat a balanced diet but not be afraid of fat, like Omega 3 fatty acids like walnuts, olive oil and even coconut oil."
Weight loss and "toning up"
"blend nutrition, exercise, and physical therapy. The body responds better. People get too wrapped up in doing isolated movement, like being very body part specific."
"People get too cardio-crazy and need to do more weight lifting," says Owens. He explains that for many people on elliptical machines, "their heart Rate is about the same as if they were shopping around a mall."
Rest and recovery
"take one to two days off a week: have a massage, make sure you get plenty of rest. The muscles actually change when they're recovering."