YOU don’t need us to tell you that Nicole Scherzinger is in seriously great shape.
Everywhere you look, she seems to be making headlines for her incredibly athletic physique – and it’s easy to see why.
From her sculpted arms to super-toned stomach, it only takes a quick scroll on her Instagram to see that the American singer-songwriter is no stranger to hard work in the gym.
In a recent grid post, sporting a leopard print sports bra and leggings combo, fans were quick to hail the "warrior woman" an "inspiration".
So, what does it take to get a body like the Pussycat Doll?
We’ve recruited award-winning personal trainer and founder of Sculptrition Amanda Place to unpack Scherzy’s routine. Prepare for full on beast mode.
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Variety is the spice of life
First off, Nicole likes to switch up her exercise routine, rotating strength training, HIIT and spin to keep things interesting.
Generally speaking, this is a good approach for achieving fitness or weight loss goals, Amanda, who doesn’t train Nicole, says.
The star, engaged to just-as-fit ex-rugby player Thom Evans, also likes to keep things enjoyable with dance workouts too.
Not only are they fun, Amanda says dance cardio can be both extremely effective and challenging.
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"It comes naturally for Nicole after a successful career with the Pussycat Dolls and is a popular form of exercise that combines dance movements with cardiovascular workouts," she explains.
To really see results, intensity matters.
"Push yourself to work at a moderate to high intensity level during your workouts to maximise calorie burn and the cardiovascular benefits," Amanda adds.
Correct form is also key to prevent injury though.
"Pay close attention to your instructor’s cues and focus on maintaining good posture and alignment throughout the session," Amanda advises.
HIIT it hard
You’d be forgiven for thinking that Nic spends hours in the gym, but actually, she’s an advocate for short, high intensity interval training (HIIT) sessions lasting for around 45 minutes.
These short bursts of energy with little rest have a tonne of benefits such as improved metabolism, fat loss and increased calorie burn, says Amanda.
"Unlike some forms of steady-state cardio, HIIT helps preserve muscle mass while promoting fat loss and this’ll promote a lean, toned physique," she adds.
You’ll see rapid improvements in your fitness, strength and body composition in as little as two weeks when incorporating HIIT into your fitness routine, compared to other types of cardio or strength training, Amanda adds.
Lean into resistance
Resistance training also features heavily in Nicole’s routine.
While she may have a naturally lean body type, underestimate her at your peril because The Masked Singer judge is strong with a capital S.
Her sculpted arms, toned abs and strong glutes are all a result of using dumbbells and bodyweight exercises in the gym.
Your arms have three key muscles, so to get definition, Amanda suggests incorporating a combination of exercises that target your biceps, triceps and shoulders.
She says bicep curls, tricep dips, shoulder presses, lateral raises, skull crushers, rear deltoid raises and hammer curls are great exercises to get you there.
Abs are made in the kitchen
It’ll come as no surprise that Nicole’s diet is healthy and balanced.
If her workouts take a backseat due to a busy schedule, the star will practice intermittent fasting, meaning that her first meal of the day will be around lunchtime.
In an interview with Women’s Health, the star revealed that she loves eggs and gluten-free bread with a side of smoked salmon or ham.
Dinner is a simple formula of “chicken and rice or fish and rice and then a side of vegetables,” the 45-year-old added.
"Diet plays a significant role in achieving toned abs," Amanda says.
"Focus on a clean, balanced diet with reduced calorie intake to lower body fat, which will reveal your abdominal muscles."
Be flexible
Flexibility training is also a key component in Nicole’s fitness routine and for good reason, says Amanda.
For example, you may have noticed that she can squat and lunge super low, which is thanks to mobile joints and muscles.
“Flexibility training increases the ability of your joints and muscles to move through their full range of motion,” Amanda explains.
This is crucial for making daily activities easier, like walking up stairs or getting up off the sofa, and enhancing athletic performance, she says.
To start improving your flexibility, Amanda recommends you incorporate stretches for all major muscle groups to maintain balance and gradually increase the intensity and duration of your stretches to avoid overstretching.
Take things slowly… sometimes
It’s not all battle ropes and medicine ball slams though; Nic loves a slow workout just as much as the next person.
By taking things down a notch, the Don’t Cha hitmaker says it makes her move with intention and be more mindful than mindless.
“The slow, controlled movements and focus required during flexibility exercises [like yoga] can help you reduce stress and promote relaxation, which is beneficial for mental wellbeing,” says Amanda.
Above all, consistency is key
The bottom line is that you need to be consistent with your exercise and diet regime in order to see results, just like Nicole does.
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She said it herself: "Discipline, consistency and perseverance will take you places motivation never could."
If that’s not #goals, we don’t know what is.
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