Articles » Celebrity training secrets
Dr Adam Carey has 19 years experience in the NHS, and was the nutritional expert and co-presenter for ITV's Celebrity Fit Club. We asked him if he could share any special secret training and nutrition tips that celebrities used to achieve their physique goals.
How did you become involved with Fit Club?
I was heading up nutrition at England Rugby and the producers of Fit Club were looking for a credible, not wacky, nutritionist for the show. A mutual friend put me in touch with the producer and I was taken on as the nutrition expert.
Did you work closely with Harvey Walden in creating total exercise and nutrition plans?
Yes. I worked with Harvey to devise the exercise programmes and the timing of the nutritional plan to suit. If the nutritional plan works closely with exercise then it can be much more effective in getting the desired results. The type and timing of food intake is very important. For example, it is best to do low intensity cardio on an empty stomach to facilitate faster fat loss; and more intense workouts with weights after having had something to eat.
Do you think there is an intrinsic link between exercise and diet for effective weight loss?
Yes. All exercise is good for you; but it can be even more effective with good nutrition. If you don’t have 4-6 hours everyday to exercise like professionals, nutrition can help your programme become more effective. Nutrition and exercise work hand in hand with each other and if you neglect one, you cannot get the best from the other.
Do you think there were clear reasons why some people succeeded and others didn't?
There were some who did not achieve much on the show. This was simply because they'd come on for the wrong reasons – mostly to get publicity, and they weren’t really motivated. They were looking for a magic wand or magic pill, and weren’t willing to go through the slow process of change.
What's interesting is that you can’t buy a good, healthy body, no matter how rich or famous you are. So no one is precluded from making a positive change.
Those that succeeded were there for the right reasons and willing to make the effort. If you are sensible and make a proper commitment to your training and nutrition, there is no reason why you shouldn’t achieve the results you desire.
Taking all of this into account, what are your top tips for success?
- Recognise this is not just about dieting! It's about changing your life.
- It's not about collecting rules that have to be obeyed; it's about understanding and making choices. If you feel you've broken a rule, it's easy to give up. So one bad meal doesn't mean the end of it all. You're only one good meal away from getting it right again.
- Set realistic timeframes for success. Don't expect results overnight - it may have taken you three years to get to the weight you are today and it is unrealistic to think you can undo it all in just three weeks.
- Eat three proper meals a day as well as two to three healthy snacks in between. Each should be a combination of protein and carbohydrates (fibrous and starchy), with no obvious fat other than that used for cooking (e.g. olive oil) and the essential fats in certain foods (e.g. nuts and avocados). The amount of protein or carbohydrate should be about the size of the palm of your hand.
- Good sources of protein are meat and fish, as well as whey protein powders for added convenience (especially for vegetarians).
- There are no secret tips and tricks. Everyone can achieve their goals – ultimately it's up to you.
What was the most valuable thing that you have learnt from your time on Fit club?
If people are going to make the changes needed they have to be appropriately motivated and have realistic goals. I'm continually staggered by how little people know about nutrition and diet despite all the information that's available out there. Maximuscle provide easy to follow advice, use it, stay committed and you can achieve your goals.
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