Blake Lively packed on the baby weight during her pregnancy until she was a full 61 pounds heavier by the time she reached term. But after her daughter Ines was born, she “kicked ass” and dropped all of the weight. Here’s how she did it.
Blake, 30, noted that it took 10 months to gain the weight and 14 months to lose. She thanks her trainer Don Saladino for kicking he ass to get it done.
Warmup for 10-15 minutes to prime and prep your body.
Foam rolling: Foam rolling is a cylinder-like foam roller. Think of it as using a rolling pin to roll dough. Lie on the roller and roll any area that is tender. Do not roll bone – it is to be used on the fleshy areas of the body like the hips, hamstrings, quads, glutes and calves.
JUMP, THROW AND CARRY
Perform 2-3 rounds of this circuit. This is a great way for to stay athletic and mobile.
Jump: Lateral bounding, 10 reps both directions. Jump sideways explosively from your left foot, landing on your right foot. Repeat in the opposite direction.
Throw: Med ball slams, 10 reps. Grab a med ball and reach high over head with it. Use your entire body to slam into the ground explosively. Be cautious of the change of direction of the ball. Repeat.
Carry: Farmer walks, 50 yards. Grab a pair of dumbbells or kettlebells. Walk the distance while keeping perfect posture.
CHEST AND BICEPS
Incline bench press: 5 reps, 5 times. This focuses on strength but because of the increase in volume, we are also hitting some hypertrophy. Keep your strength focused on the first lift of the day. Next, focus on getting a lot of blood into your muscles. Lie down on an incline bench anywhere between 30-45 degree incline with the dumbbells extended above the upper chest. Descend the weight slowly until it comes down to where the dumbbells almost touch the upper outer chest. Press back up to the starting position.
Flat db press: 10 reps, 4 times. Lay on a flat bench with the dumbbells fully extended in front of your chest. Lower the weight to the outside of the chest inline with your nipples. Pause for a split second then press to the starting position.
Incline db fly superset with cable fly: 10-12 reps, 4 times. Lay on an incline bench. Grab a pair of lighter dumbbells than used for the incline pressing. Begin the movement with the palms facing each other and a slight bend in the elbows. Slowly bring the hands outward to where you feel like you are stretching the chest. Stop when the arms are fully extended to what your range of motion allows. Pause for a split second then bring the weights back up in the same path they were lowered.
Stability ball pushups: 2 times, until failure. Place your hands on a stability ball as wide as they can be. Feet at whatever width is needed to maintain stability. Lower your chest to the ball while squeezing the glutes – this will help maintain a neutral spine, which is essential. Then press your body back up to the starting position.
Barbell curl: 6-8 reps, heavy, 4 times. Standing with a barbell in your hands and elbows pinned to your side, just bend the elbows and bring the hands to your upper chest. Pause for a split second and lower the weight back to the starting position.
Incline hammer curls: 10-12 reps, 4 times. Stand holding a pair of dumbbells with palms facing each other just outside your hips. Bend the elbows and do not move the shoulders until the weights come all the way up. Pause for a second and lower the weight until the arms are fully extended.
Cable curls: 20 reps, 2 times. Go to the cable machine and connect one of the bar attachments to the lower cable pulley. Grab a handle width which is in line with the shoulders. While keeping the elbows pinned to your sides bend the elbows while not allowing the shoulders to move until the weight travels up to the upper chest. Pause for a second then lower along the same path.
For more check out Don Saladino’s Web Site
“Turns out you can’t lose the 61 lbs you gained during pregnancy by just scrolling through Instragram and wondering why you don’t look like all the bikini models,” she wrote on the social media site.
“Thanks @donsaladino for kickin my A double S into shape. 10 months to gain, 14 months to lose. Feeling very proud,” she added.
Ines is her second child. She also had daughter James, 3, with husband Ryan Reynolds.
In a recent inteview, she says learning to love her post=baby body has been a process.
“It’s all a process. You know after the second kid it’s really different. So, this is not my normal body, but I like it. I’m learning to love my body in every iteration and I think that’s hard for women, and so I learned a lot.”
Fitness expert Saladino has worked trained with a number of Hollywood A-Listers. They include Scarlett Johansson Ryan Gosling and Hugh Jackman. He also works regularly with professional athletes.
He believes in a full body workout for someone who wants it all, according to his Web site. He calls it “split training.”
Instead of working on every body part in one session, he splits the training to focus on select muscle sets, such as your chest and biceps.
“This is a workout I do with Liev Schreiber and Ray Donovan, to keep them in tip-top shape all season long,” he tells Cosmopolitan magazine.
“For Liev’s workout, the focus of Day One is chest and biceps. Day Two is legs, Day Three is shoulders and triceps, Day Four is back, with abs thrown in twice a week.”
Saladino also worked with Reynolds to shape him up for his hit movie “Deadpool.”
Reynolds played Wade Wilson, a dishonorably discharged special forces solider who goes to work as a mercenary in New York City. Needless to say, he had to be in tip-top shape.
Working with Saladino, Ryan added seven pounds of lean muscle to his 6’2″ frame. The goal was not only to tone Reynolds’ body, but to also add strength.
To accomplish that, they focused on movement training daily before weight training.
Saladino is a believer in weight training, such as deadlifts and squats.
“Ryan loves deadlifts, and he loves squats because he knows that’s how he’s going to make real gains,” he told Men’s Journal.