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Khloe Kardashian is one of the best examples of how a nasty breakup can actually be good for you.

Whether you’re going through a divorce, or you’ve just suddenly got an incredible desire to make everyone who mocked your figure drop their jaws at the look of your Instagram photos, start working on your revenge body.

Not only will you look great, but you’ll improve your overall health and you can do it easily in 5 steps.

Make Healthy Food Choices

You can’t expect to have a gorgeous figure if you are sticking to a bad diet.

Therefore, it’s vital that you start eating healthy, and stay away from all those sweets, pasta, and fats. If you want to follow Khloe Kardashian’s food regimen and get that gorgeous waist, you’ll have to eat 7 small meals a day that include plenty of fatty fish and lean red meats.

Single-ingredient starches, such as potatoes, sweet potatoes, yams, quinoa, lentils brown or white rice, oat flakes, and oatmeal are the foods that should be a part of your diet as well, and get ready to start working out.

These foods will keep you energized and help you burn fat during your workout sessions. Avoid cakes, bagels, muffins, bread, sandwiches and whole-wheat bread.

Learn More: Healthy Eating 101

Break a Sweat

Mixing up the workout routines is one of the best ways to burn fat, tone muscles and keep yourself motivated to exercise. Repeating all the same exercises will eventually become monotonous, so include lots of variety into your fitness routine.

Alternate between cycling, hot yoga, and circuit training.

Also, a cardio workout and high-intensity training are a great way to burn calories and shape your body.

Don’t forget about crunches, squats and lunges to tone your buttocks. If you need to tone your arms more, mix in bicep curls and get resistance bands to do chest presses.

See Also: The Best Tabata Workouts

Cosmetic Surgery

Even with all the diet and strenuous workout, some parts of your body won’t change.

This is where cosmetic surgery comes in, as it can help you achieve your ultimate goal. If you’ve reached your desired weight, but your body doesn’t feel proportional because of your small bust, a breast augmentation procedure is the perfect go-to option for a gorgeous figure.

Look for an experienced surgeon and make all the necessary consultations and run tests before you go under the knife.

Additional Reading: The Manhattan Med Spa

Get a Personal Trainer

At some point, you may want to give up and stop training because you lack motivation. In order to keep your spirits up and only move forward, hire a personal trainer who will be there for you.

Not only will they lift your spirits, but they’ll make sure you’re doing the exercises properly. If that sounds like an expensive option, think about working out in pair with somebody, and invite a friend to break a sweat with you.

Read More: Tips for Choosing the Best Personal Trainer for Yourself

No Excuses!

One of the most important things with getting a revenge body is to stay consistent. Just because you’re going on a business trip, or it’s a holiday season it doesn’t mean you can slack off with your workout regimen.

Look up to Khloe Kardashian, and work out every day no matter where you are. If you are travelling, bring a jumping rope with you, and use your free time to do some jumping.

A small Pilates ball is another great piece of workout equipment you can carry with you. Use water bottles instead of weights, and you’ll have a great fitness routine on the go.

You can always use the outdoors to jog, so feel free to have a run around the park and get to know the new city while you’re training.

More Information: Weight Loss Hacks

Use the Right Weight Loss Supplements

If you are trying to get a revenge body, using supplements to help you lose weight is always a great idea. However, you are going to want to use supplements that improve your overall health, not only your outer appearance. It is important to remember that a true revenge body isn’t complete without improved mental health to match as well!

A few of the best weight loss supplements for your revenge body include:

  • Turmeric and Apple Cider Vinegar
  • Black Seed Oil
  • CLA
  • L-Carnitine
  • Green Tea Extract

Check out these specific products which I personally love!

244 Reviews Turmeric Curcumin with Bioperine and Ginger 1810mg – Pain Relief, Joint Support, Anti-Inflammatory, Antioxidant Supplement with 95% Standardized Curcuminoids – Non-GMO, Gluten Free – 90 Vegan Caps

  • POWERFUL ANTIOXIDANT AND ANTI-INFLAMMATORY – Unlike our competitors, our turmeric blend (with BioPerine and Curcuma Longa with 95% standardized Curcuminoids) is created using only the highest grade and most potent NATURAL INGREDIENTS. An herbal remedy that drastically helps reduce body discomfort, our turmeric blend also promotes HEART HEALTH while helping your immune and digestive system. This means MORE MOBILITY, LESS PAIN and a HEALTHIER, HAPPIER YOU.
  • ARE YOU TIRED OF ALWAYS FEELING DISCOMFORT IN YOUR BODY? – Are your joints frequently feeling swollen, ceased up and immobile? Are simple tasks like standing up, picking up your keys sore on your body? We designed our formula to GIVE YOU THE RELIEF YOU DESERVE, grab your keys, turn the door handle without feeling that sharp pain in your fingers, and go about your daily life like you used to do, WITHOUT THE STRUGGLE. This PREMIUM PRODUCT works great for Women, Men and Seniors.
  • ALL NATURAL & NON-GMO! No preservatives, no hormones, no artificial ingredients, no antibiotics, no gluten, no sugar, no dairy, no wheat, no yeast, no soy. Our Turmeric Dietary Supplement is PROUDLY MADE IN THE U.S.A. in an FDA-Registered facility. This product is GMP-certified to ensure the highest quality and purity
  • BLACK PEPPER EXTRACT FOR BEST ABSORPTION | Black pepper extract has been shown to improve the bioavailability of many herbs and spices. Our Turmeric Curcumin Extract with Bioperine Black Pepper Extract provides a much better absorption than consuming turmeric capsules alone.
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$17.19 Buy on Amazon

Sale 1,229 Reviews Kiva Organic Black Seed Oil (Cumin Seed) – Glass Bottle -RAW, Cold-Pressed and Non-GMO Contains Minimum 1.60% Thymoquinone (TQ) – 8oz / 235ml

  • GLASS BOTTLE -Contains Minimum 1.60%+ Thymoquinone (TQ)
  • Black seed oil: Cold-Pressed, Organic, RAW and Solvent Free
  • Powerful Antioxidants – Essential Fatty Acids – Vitamins – Trace Elements
  • 8 oz – Imported from Turkey

$25.99 −$7.89 $18.10 Buy on Amazon

Sale 4,243 Reviews BulkSupplements CLA Softgels (1000mg) (Conjugated Linoleic Acid) (300 Softgels)

  • Clean & pure softgels. No fillers.
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  • Boosts immune system
  • Burns fat & increases muscle mass
  • Increases metabolic rate

$20.96 −$7.47 $13.49 Buy on Amazon

453 Reviews NOW Supplements, L-Carnitine 1,000 mg, Purest Form, Amino Acid, Fitness Support*, 100 Tablets

  • OFFERS FITNESS SUPPORT*: NOW L-Carnitine 1,000 mg tablets are the purest form, clinically tested, and vegetarian (non-animal sourced).
  • BOOSTS CELLULAR ENERGY* AND TRANSPORTS FATTY ACIDS*: L-Carnitine is a non-essential amino acid that helps to maintain overall good health by facilitating the transfer of fatty acid groups into the mitochondrial membrane for cellular energy production.*
  • CLASSIFICATIONS/CERTIFICATIONS: Non-GMO, Kosher, Soy Free, Vegan/Vegetarian
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
  • Packaged in the USA by a family owned and operated company since 1968

$29.70 Buy on Amazon

1,813 Reviews Vegan Green Tea Extract with EGCG & Vitamin C – Antioxidant & Immune Supplement – Metabolism & Thermogenesis Booster for Weight Support – for Skin & Heart Health + Brain & Memory Boost – 120 Count

  • Maximum potency Green Tea, plus Vitamin C – This natural blend of Green Tea Extract (with EGCG catechin + Polyphenols) and Vitamin C supports immune function, skin, energy, and weight for men and women.
  • Powerful Immune Support – Featuring 98% Polyphenols and 60 mg of Vitamin C, this formula contains powerful antioxidants that make this daily supplement the best boost for your immune system.
  • Increase your metabolism & shed pounds – The 50% EGCG in these vegan and non GMO Green Tea supplements elevate metabolism and fuels thermogenesis as a solution to reach your weight and fitness goals.
  • Better Memory & Focus – The properties in Green Tea Extract can help to increase cognition and memory processing to give your brain the fuel it needs to feel sharp and focused for your busy day.
  • Healthy Skin, Heart & Liver – This dual antioxidant complex may help with loss of skin elasticity for anti aging support, while also promoting cardiovascular health and optimal liver function.

$17.97 Buy on Amazon

Final Thoughts – How to Get a Revenge Body

Getting a revenge body is the best way to make you feel good about yourself and show your ex what he is missing. However, not only will it make you look amazing, but it will also improve your overall health.

Regular workouts and a healthy diet are crucial for keeping your immune system strong, your metabolism fast and your mood elevated. Therefore, start working on your revenge body now, and change your life for the better.

Additional Reading: DIY Coolsculpting at Home for Fat Loss

How To Get A Revenge Body

“I’m Khloe Kardashian,” narrates the host of E!’s new transformational weight loss show, Revenge Body, premiering on Jan. 12. “Growing up, people called me the fat, funny sister. Until one day, I started working out, eating right, and putting myself first. And you know what? I’ve never felt better. Now I’m helping others transform by hooking them up with my favorite Hollywood trainers and glam experts to turn their lives around and shut down the haters — because a great body is the best revenge.”

I totally get what she means. For my entire life, I’ve been the fat, funny sister. The former part of that label followed me from doctor’s charts to cruel barbs on the playground, and I barely earned a reprieve. For years, I carried this fat body around with me, unable to shed society’s judgments and sideways glances, uncertain of whether I’d ever be allowed to be truly happy.

But just as Khloe instructs her subjects in the first episode of Revenge Body, I believe that you can “make your haters your best motivators.” With that in mind, I felt compelled to share with others who might feel the same how, exactly, to get a revenge body.

Amanda Richards

For starters, you’re going to need to tighten up and tone your resilience and bravery, because your body might not ever fit into a standard of acceptable beauty. No matter how inclusive society becomes, there’s a chance that you’ll always have to weather insults, passive-aggressive commentary, or discrimination from someone, somewhere.

It’s not going to be easy. In fact, weakness and fear are two of the hardest things for your body to lose. Don’t worry, though — with a lot of hard work and determination, you’ll get there. I recommend supplementing your exercises with a balanced diet of swallowing a healthy amount of other people’s bullshit and moving on with your day. It tastes great with almond butter.

Once your resilience and bravery are performing at peak levels, you’re ready to move on to the next step toward your revenge body: a highly regimented routine of pursuing the things you love. You’re going to want to pursue those things harder and faster than you ever have before, and don’t be alarmed if the mere thought of achieving your goals makes you work up a healthy sweat, or even makes your body buzz like you’re kind of high. Dig into that feeling and push harder, reminding yourself that no matter what you look like, you deserve the chance to ferociously paw at whatever it is that you want in this world and peel back every layer with exacting claws.

At this point, you’re well on your way to having the revenge body you deserve, so feel free to reward yourself. Call it a cheat day, call it a guilty pleasure, call it whatever you want — you’ve dedicated yourself wholly to your transformation and it’s high time you indulged.

Eat the foods you love all of the time, especially if that means you’ll be following up a salad with a couple of raunchy hot dogs from a cart. Drink beers and cackle endlessly with whoever makes you cackle the most, and don’t be afraid to crack them up, too. Travel to places you’ve never been, whether it’s the fancy bodega the next block over (they’ve got the good snacks) or a different continent entirely — hell, why not live there for a few years?

Do things that make you feel good, like running or swimming or stretching out your lower back on your living room floor and then giving up, because hey, bed sounds better. Have sex with people who love getting freaky with the body you’ve got, and spend time with the people that adore you — because even though they’re sometimes difficult to find, everyone has at least one.

There’s more to that last point, too. In order to get the revenge body you want, you’ve got to shed anywhere from 120-200,000 extra pounds — the collective weight of the person or persons who say they “aren’t attracted to you” or “can’t be your friend” because of the way you look. If that seems like a lot of poundage to ditch, don’t worry. My revenge body plan incorporates a lifetime regimen of seeking out people who love you for far more than just your appearance and would never ask you to mold your body according to their terms.

I’m Amanda Richards. Growing up, people reduced me to the fat, funny girl — until one day, I stopped listening to them and started tuning in to the people who said I was intelligent, ruthless, generous, adventurous, and (gasp) beautiful. And you know what? I’ve never felt better. Now I’m using my platform to help others transform by hooking them up with the knowledge that no matter what they look like, their lives can fucking rule — to help them turn their minds around and shut down the haters.

Because a great life is the best revenge.

If there’s one thing reality-TV trainers are known for, it’s definitely not sugar coating the truth. And that’s why Revenge Body With Khloe Kardashian trainer Ashley Borden tells all of her clients the same thing: You can’t lose arm fat—at least not just arm fat.

Getting rid of fat in just one area is what experts like Borden, who’s also the creator of the ABFit app, call “spot reduction”—and as much as you might want it to be a thing (especially if you have a big event coming up), it’s unfortunately not.

In one study, for example, women who exercised using only their non-dominant arm for 12 weeks saw no change in size or shape between that arm and the arm that had just been chilling for three months. While they did lose some fat, it came from all over their bodies, not just the arms they’d worked.

Real talk: You have very little control over where and how your body stores fat.

And since women are prone to storing fat in the backs of the arms, along with their hips and their thighs, fat might hang out there longer than other areas of your bod, even after you start losing weight.

Real talk: You have very little control over where and how your body stores fat, so overall weight loss is the only guaranteed way to see a difference in your arms, says Borden.

But! That doesn’t mean all weight loss is created equal, especially if you’re going for “I’m secretly a pro volleyball player” arms.

“I cannot stress this enough,” Borden says. “If you are a muscle-less blob and you lose weight without changing your body composition, you’ll just be a smaller blob. Now, if you add some smart strength training, you will keep the skin tighter by replacing your fat with muscle—and change the actual shape of your body, including your arms.”

More From ‘Revenge Body’ Trainers

You got that? You want to strength train on the reg to get defined muscles and make overall healthy lifestyle changes that will get rid of any fat that may be hiding those increasingly chiseled guns, says Borden.

She recommends eating whole (as in not packaged) foods 80 percent of the time. And if you really want to see results, you should ditch added sugars, alcohol, and salt, all of which can lead to bloating and inflammation, says Borden. “You don’t even realize they’re making you look bigger until they’re gone,” she says.

When you’re ready to step up your strength training, try Borden’s top three arm-toning moves:

Photos by Mitch Mandel

Plank shoulder taps

How to: Get into a pushup position with your hands shoulder-width apart on the floor. Keeping your hips square to the floor, lift your right hand, and tap your left shoulder. Return to start, and repeat with the other arm. Continue alternating for one minute.

Photos by Beth Bischoff

Skull crushers

How to: Hold a 5- to 15-pound dumbbell in each hand, and lie on a bench with your arms reaching toward the ceiling. Slowly bend your elbows to bring the weights toward your forehead (but, you know, without actually crushing your skull). Press weights up to return to start. That’s one rep; repeat for three sets of 10 reps.

Photos by Beth Bischoff

Triceps extension

How to: Stand upright, holding dumbbells, a workout band, or a cable behind your head. With your elbows in tight, lift the weight above your head until your arms are straight. Lower back down. “Use a light or medium weight so you can go for a faster pace to get a crazy triceps burn,” Borden says. “Finish off your arm workout by doing 50 reps as fast as you can; your arms should feel like limp noodles afterwards.”

One last tip: Foam rolling the back of your arm (from armpit to elbow) can also help make arms look extra-sculpted. “This will bring some blood flow to the area and you will see more muscle definition,” Borden says.

Khloe Kardashian Broadimage/

Khloé Kardashian is a go-hard-or-go-home kind of woman. That’s what Revenge Body With Khloé Kardashian trainer Corey Calliet discovered when he led a workout for the reality star for the first time recently.

“What surprised me is that Khloé can really work hard,” Calliet tells Us Weekly exclusively. “I’m a really tough trainer and Khloé was good.” She even wanted to make the exercises more difficult! “I started off with 20 pounds and then she would go up to like 30, 40 pounds,” adds the pro. “It was like ‘OK, you can really go.’ So that lets me know when we work out, you know, I don’t have to take it easy on you.”

Corey Caillet MediaPunch/

For their first 75-minute session together, the E! coworkers kept it casual, doing mostly what the Keeping Up With the Kardashians star, 35, wanted to do. “We did HIIT workouts. So basically we started off with just warming up outside, doing some band work just to get the glutes activated and get the body, get the blood flowing,” says Calliet. After that, shares the pro, “we went inside and we started to do a couple of HIIT exercises. I had her doing three sets of everything. Maybe 15 to 20 reps of each.”

Included in their workout: squat thrusts, kettlebell swings, dumbbell curls, squats and jump lunges. “This wasn’t a scheduled training session where she was getting something that was like an actual workout regimen,” adds the “Calliet Way” trainer, also 35. “It was just, ‘Let me see what you can do’ … and we’re going to go from there.”

Khloe Kardashian Eric Charbonneau/

There’s only one place the mom of 16-month-old True Thompson can go: up. “I didn’t know Khloé could go so hard. She never complained. She didn’t get tired. She was able to take whatever I threw at her, and she was happy the whole time,” says the L.A.-based trainer. In his line of work, he finds that to be a rare quality. “A lot of people, they don’t seem as happy when they’re going through pain; you see it’s a lot about hurt. That she can have fun while she’s doing something that’s also going to give her pain her personal growth.”

Kardashian has been dedicated to her fitness regimen for years, working out with a veritable who’s who list of celebrity trainers over the years, including Gunnar Peterson, Don-A-Matrix, Luke Milton, Joël “Coach Joe” Bouraïma and Tracy Anderson. And they certainly did a great job with her, notes Calliet. “The trainers that she trained with before, I commend them because they really taught her good form and posture and how to do exercises,” says the pro. “There wasn’t a whole lot of explaining I had to do. She had great technique and she had great form.”

The pair have already scheduled another gym session. “She basically wants to just get her body in better shape than she’s ever been,” he says. His plan includes working her core to the max and making her muscles pop even more: “Getting her a real tight body,” he says. “I let her know that I’m not like the other trainers that’s going to do a lot of plyometric training. We’re going to lift weights because you know the type of body that she has, she’s in good shape right now but I know adding my takes on to it she can be much more toned and much more ripped.”

“My reputation,” he adds, “I create bodies and that’s what I was telling her. I said ‘We’re not going to worry about numbers. We’re just going to create you to look the way you want to look … she wants to try and create the best body she can. She’s not training with me just to be mediocre.”

Revenge Body with Khloe Kardashian airs on E! Sundays at 10 p.m.

With reporting by Marc Lupo

For access to all our exclusive celebrity videos and interviews – Subscribe on YouTube!

Khloe Kardashian’s trainer is shutting down speculation the Revenge Body star turned to plastic surgery to maintain her figure. Speculation has been rife that the 35-year-old, who publicly struggled with her weight for years, went under the knife to achieve her toned physique though she often documents her workouts for Instagram and Snapchat.

Kardashian’s trainer, Luke Milton, told The Daily Telegraph the reality TV star works “very hard in the gym.” He was adamant that she maintains a strict fitness schedule and diet, which is how she looks so good.

“She’s extremely committed to her fitness endeavors, she’s extremely disciplined with her nutrition and she is a real athlete in the gym,” Milton, a former soccer player himself, said.

Kardashian herself has previously addressed the speculation. She shared her workout plan with Us Weekly, revealing that she mixes it up occasionally.

“I’ve always loved boxing,” she told the magazine. “But I do a lot of metabolic circuit training too. An I love to do weights, but with cardio intervals in between.”

Back when the Kardashian sister still had individual apps, the Keeping Up with the Kardashians star shared a detailed look at her workouts. She said on the app she likes to add variety “by strength training with a focus on different body parts on different days.”

Shape shared the routine, which included focuses on cardio, legs and butt, core, arms, full body, and recovery. Kardashian also revealed her diet, which includes eating seven meals a day according to StyleCaster.

In 2014, she slammed reports she’d had butt implants, assuring trolls that she’s “always had an a—,” Daily Mail reported.

“I know its more fun 2believe its not real, kind of a compliment since I kill myself in the gym,” she wrote on social media at the time.

In addition to training Kardashian, Milton appears on Revenge Body with her to whip hopeful guests into shape. On the show, hosted by Kardashian, Milton and other trainers work with groups of men and women to help them get in better shape and achieve their fitness goals.

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Daily Mail reported that Milton is an in-demand trainer. He has also worked with stars like Elle MacPherson and Vanessa Hudgens.

Kardashian slowed down her workouts while she was pregnant with True Thompson, but got back into it after her birth. She continues to hit the gym hard, sometimes with her sisters by her side. Fans occasionally get to see them in the gym on their family reality series on E!.

If you’ve been following Khloe Kardashian’s fitness journey, you know that before becoming pregnant with daughter True, she was a workout warrior. Khloe often filmed her sessions with her personal trainer and shared them on Snapchat and Instagram, giving fans a sneak peek into her revamped lifestyle.

When Khloe became pregnant, she dialed down her workouts, but still made hitting the gym a priority. (She also faced a lot of criticism around her lifestyle during her pregnancy.) She often spoke out about how important it was to her to continue to exercise throughout her pregnancy, saying she “feels off” if she doesn’t do anything. This is what her pregnancy workouts looked like.

Now that True is one-month-old (and Khloe’s doctor has cleared her to exercise), she’s been itching to get back in the gym. The star recently opened up about seeing those first “post-pregnancy photos,” and said that she’s so excited to “get body back to where it was.”

According to sources, Khloe started slow and steady (always a good idea when getting back into a workout routine) by taking short 15-minute walks with True, pushing the stroller for a bit of resistance. It sounds like the youngest Kardashian is easing back into things, unlike her sister Kim’s strict diet and fitness regimen.

After she was cleared for high-intensity workouts, Khloe apparently went straight for a group class, taking part in a 30-minute full-body climbing class at Rise Nation in Cleveland.

Khloe has also already tapped her trainer “Coach Joe,” to help her get back into her pre-baby shape. And now that she’s wrapped up her first session, in true Kardashian fashion, Khloe’s sharing all the gory details. Explaining that working out is “physically not the same,” the reality star admitted that she’s struggling to get back into the groove, especially with a newborn at home.

But Khloe is up for the challenge: “I’m going to be documenting me trying to get this body back, my mind, everything strong. I want mind, body and soul to be lined up and zen.” Hopefully the public views her post-baby photos a little differently than Beyonce’s post-baby reveal.

PHOTO: @khloekardashian

You’d have to be living under a rock not to notice Khloe Kardashian’s insane body transformation over the past year. Images of her (and her booty) have been plastered seemingly everywhere online. Whether you’re a Kardashian friend or foe, that Complex cover was the most stunning workout motiviation we’ve seen in a long time. We couldn’t be more interested in HOW she got her body to where it is now. To our delight, her insanely busy personal trainer, Gunnar Peterson, was happy to chat with us about his favorite move to get a tighter booty and, yes, that hourglass shape complete with a slimmed waist. Though it should be noted, he stands by his assertion that it wasn’t him but rather Khloe’s hard work and dedication that got her body to the level it’s at today.

Keep scrolling for Gunnar’s insane lateral raise routine. Just remember, we never said this was going to be easy! Your body will thank us later.

Gunnar’s Dumbbell Side Lunge Lateral Raise

Reps: 12-24

Sets: 2-5

Supplies: Good sneakers + two dumbbells (5+ pounds)

1. Stand up, feet together, dumbbells by your side.

2. Now step out with your left, the leg and bend down with the other knee keeping your right leg pointed, and both feet pointed straight forward.

3. Gently bring your hips down slightly and flank your right foot with one dumbbell on each side (one dumbbell should be on either side of the right foot but not touching the ground). Make sure to keep your left leg straight out, near parallel to the ground.

4. Drive hard with your left leg and explode up.

5. Return to start position then with slightly bent knees and a tiny dip in the hip, pop up to your tip toes as you raise both dumbbells to your sides breaking parallel to the floor. (Just picture the “king of the world” scene in Titanic.)

6. Be sure to lower both arms with control as you place your feet completely back on the floor.

7. Now lunge on your right side and repeat.

Here’s a video of how to do this move: ​

Gunnar shared why this particular lunge is so awesome for the booty, saying, “You’re going to get a lot of gluteus medius work. That adds to the roundness on the side of your butt. It isn’t what makes it pop out on your backside and look larger, but what makes it look even and full.”

Gunnar, whose impressive roster of current clients also happens to include Kendall Jenner and Kate Beckinsale, says that “by working shoulders with raises, you’ll accentuate the curve and narrowness of your waist. The hourglass shape starts with shoulder work.”

There’s one myth out there Gunnar wants to clear up. He does not subscribe to the “Don’t lift anything over three pounds” rule, stating, “While this appeals to women who are intimidated by lifting heavy weight, it doesn’t make sense. That’s like saying don’t lift up your 12-pound child.” Gunnar advocates women instead push themselves to break out of the five-pound range and be sure to maintain a weight that’s still challenging. He laughs off claims that women should fear any risk of bulking up, stating, “There’s not enough testosterone in women’s genetic makeup for them to be worrying about getting bulky from weights.”

And there you have it. How to get a booty that pops might not be easy or for the faint of heart, but it IS possible to achieve without surgery. Still intimidated by the thought of anything heavier in your hand? Start with five-pound weights and work your way up to something heavier like Sunny Health and Fitness Neoprene 8-Pound Dumbbells ($21). L.A. residents can schedule an appointment with Gunnar at his Beverly Hills studio. Word to the wise: You’ll be competing with his long list of clientele consisting of actors, entertainers, and athletes, so be cool and remain flexible if you hope to actually get in.

What do you think of lunges? Would you try Gunnar’s booty move? Have you already? Sound off below!

posted by byrdie.com

“Revenge Body” Trainers Share Their #1 Weight-Loss Tip

Photo: NBCUniversal

If you’ve ever watched Khloé Kardashian’s Revenge Body, you know that each of the celeb trainers on the show has a different approach to tackling their clients’ weight-loss goals-both in their bedside manner and in their methods. For example, while some emphasize first changing diet above all else, others are all about getting in a crazy-intense, super-sweaty workout in the gym on day one.

There’s no one “right” way to go about it-all the trainers work with celebrities on the reg and have led their contestants on the show to lose impressive amounts of weight in three months. So we rounded up all of their best advice in one place so you can pick and choose what works for you. (Personally, we recommend all five!)

Here, the best weight-loss tips for lasting success, according to the celebrity trainers.

Harley Pasternak: Move outside of the gym.

“My first piece of advice is always to just get moving,” says Harley Pasternak, who has trained celebs like Kim Kardashian and Lady Gaga. What differentiates Pasternak from many of the other trainers is the stress he places on what we do *outside* of the gym first and foremost. “Using a device like Fitbit to track and hit at least 10,000 steps a day is a great way to start.” (Pasternak is an ambassador for the brand.)

Pasternak suggests making small behavioral changes in everyday life to help reach this goal: Park farther away at the grocery store, catch up with your friends by going on a walk instead of sitting on your couch, and set move reminders if you sit at a desk all day so you remain accountable to stay active throughout the day and reach your daily step count goal.

Corey Calliet: Be consistent.

“Getting in shape and staying in shape requires you to develop a lifestyle that supports your goals. Consistently eat the right foods. Consistently perform the correct movements. Consistently find ways to improve your mental strength and you will be proud of the body goals you worked to create.”

Autumn Calabrese: Focus on your nutrition first.

“You can’t out-train a bad diet. I have all of my clients follow my Ultimate Portion Fix nutrition program where we focus on three main principals including balanced macro nutrients (40 percent healthy carbohydrates, 30 percent lean protein, 30 percent healthy fat), portion control, and significantly reducing or eliminating overly processed foods. When you combine proper nutrition with exercise the results are nothing short of amazing. It’s not a diet, it’s a way of life that still allows you to enjoy your food, have a cocktail or glass of wine, and eat dessert—without feeling guilty or setting yourself back in your goals.”

Ashley Borden: Don’t be afraid to lift heavy.

“Pick up some weights and don’t be afraid!” says Ashley Borden, who has trained stars like Christina Aguilera and Mandy Moore, and who recently launched her own app with the “Revenge Body” gym routine her participants used on the show. “Our bodies need heavier weight training or bodyweight training in order to get that HGH and testosterone release. That’s what attacks core belly fat and creates a lean, strong body.”

As a general rule, if you’re doing 10 reps of any major muscle group move (squats, push-ups, shoulder press, or deadlift for example) and you become breathless after your last rep, that’s around the weight that will lead to weight-loss success, she says. (P.S. Here are five things that could make a personal trainer stop working with you, according to Borden.)

Gunnar Peterson: Schedule specific workouts.

According to trainer Gunnar Peterson, who has worked with a laundry list of pro athletes and A-list celebs (including Khloe herself), the most important part for anyone starting a weight loss program is to prioritize their workouts in their weekly schedule—and to be as specific as possible. “Don’t just say, ‘I’ll work out Monday, Wednesday, and Friday.’ Say, ‘I’m working out Monday at 7 am at the gym, Wednesday at noon I’m taking a boot camp class, and Friday I’m meeting my friend after work at 5:30 to go for a 3-mile run.’ That way it’s locked in and you can see it,” he says.

By incorporating them into your schedule like you would a work meeting or doctor’s appointment, you’re also upping your chances of success week after week. “Left to chance, there’s a good chance it gets canceled, bumped, or shorted-and that’s harder to make up on the weekends than you think it is.”

Nicole Winhoffer: Pack snacks ahead of time.

“What you ingest is just as important as physical activity,” says Nicole Winhoffer, Madonna’s former trainer and founder of the NW Method. “One of the problems with weight gain in America is that there is a lack of preparation.” While we can’t always control our circumstances, we can always be prepared, she says. “I recommend packing at least two snacks, like trail mix or a protein bar, to keep with you during the day so you don’t make poor food choices.”

Leyon Azubuike: Avoid Liquid Calories

“The more sugar that you put into your body, the more fat you will store. One of the highest sources of sugar in the average American’s diet comes from beverages. What’s even worse is that liquid calories do not satiate hunger the same way that real food does which means it is that much easier to drink A LOT of extra calories. If you can train your brain to swap a sugary drink with a bottle of water (or a zero-calorie flavored substitute for those that need a little more taste to your beverages than regular water offers), your daily caloric intake will drop tremendously. This, along with moving more, will help you make rapid gains in shedding unwanted pounds.”

Simone De La Rue: Change your attitude.

It sounds cliché, but to truly find success, you need to make a fundamental change in your attitude-toward fitness, diet, and your lifestyle generally, says Simone De La Rue, the creator of Body By Simone and trainer to celebs like Reese Witherspoon and Chrissy Teigen. “If they don’t then it won’t last, it’ll always just be the newest diet or fitness fad,” she says. “Ultimately, without the change of mentality, the person will always revert to the old habits that have become ingrained. The change of attitude is key.”

  • By Kylie Gilbert @KylieMGilbert

Khloe Kardashian’s 7 tips to a ‘Revenge Body’

Is revenge a sustainable way to achieve fitness?

Revenge Body with Khloé Kardashian, Kardashian’s new reality show that airs the first of its eight hour-long episodes tonight (E!, 8 ET/PT), starts there. It follows people who – with the help of Kardashian’s pep talks and 12 weeks of work with her fitness team – lose weight, gain muscle and reinvent themselves.

But Kardashian, 32, says it’s not just about working out and eating right just to get back at someone. “For me, how I would define a ‘revenge body’ is how you feel your sexiest and happiest within yourself,” she says.

Kardashian’s own transformation happened when she was dealing with a tumultuous divorce from Lamar Odom. “I turned to working out, because I needed clarity in my brain and I didn’t know what else to do but go to the gym,” she said. “And, as a byproduct, I started losing weight.”

But focusing on health did become a form of retaliation – even if that wasn’t the initial goal.

“For me, my revenge is for everybody who called me fat and ugly … every piece of (crap) that comes our way in my family, and how we handle them. It shows how strong I am mentally.” Contrast that, she says, back to when Kardashian’s dad Robert Kardashian died in 2003, and “I turned to alcohol and I was a hot, crazy mess.”

Today, she says, “I finally have learned to process things in a healthy way, and for me, that’s my ‘revenge body.'”

How does she keep that killer bod? Instead of following a strict diet, Kardashian adheres to these wellness guidelines:

Mix up the workouts

“I love Soul Cycle, hot yoga, circuit training, obstacle-type things,” she says. “I don’t like to do the same workout all the time.”

Don’t deprive yourself

“I believe in everything in moderation.” she says. “If you really are craving pizza, OK, get a slice, don’t eat the whole pizza … When I was on strict diets before, I would secretly order pizzas and eat the whole thing with ranch dressing.”

Travel with a jump rope

When she stays in a hotel, “the person under me probably hates me.”

Get comfortable with snacks around

Though Kardashian keeps plenty of candy in her home for her nieces and nephews, “it doesn’t bother me,” she says. “It’s so common for me now.” (Even though her sisters complain about the temptation.) “I’ll have a handful of Skittles,” but not go crazy, she says.

Use a step counter

Kardashian is about to install a step counter on her app. Before that, she tried using one her sister Kourtney gave her, but it attached to the waist and “was so uncomfortable,” she says.

Wear (part of) a sauna suit

“I like to be drenched in sweat” in a spin class, she explains. Kardashian only wears the sweat-inducing top and not the bottoms, because “I don’t care, I have skinny legs.”

Get a trainer who’s funny; not militant

How to get the revenge body?

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