The 10 fitness lessons we can all learn from Khloe Kardashian
Hot bodies don’t happen overnight, but Khloe Kardashian is living proof that being persistent and consistent is the route to major physical gains...
Scroll through her instagram (@khloekardashian) or take a peek at her snapchat (@khlomoney) and you’ll find plenty of snaps from her gym sessions. Just this sneak-peek inside Khloe’s workouts proves that she pushes herself to the limit, but they also show that making real changes takes time. In fact it’s been three years since Khloe first started training in earnest so next time you feel despondent that you haven’t lost the pounds you want in just two weeks of following a new regime - DON'T.
Personal trainer Anna Reich agrees: ‘Weight comes off harder than it goes on, but you can look different in three months, considerably different in eight and strikingly in year - and so on. But that’s based on the premise, that like Khloe, you’ve been committed to both diet and exercise and you’ve been consistent.'
Khloe has never looked overweight, but there’s no denying that these workouts have contributed to her changing her shape and looking Victoria Secret’s long, lean and toned. So read on to learn the 10 fitness lessons we can all learn from KoKo...
1. It takes time.
Khloe’s transformation began in 2013 when she started training regularly with celebrity trainer Gunnar Peterson. In her own words: ‘I decided to turn to fitness as a form of therapy and as a stress reliever. I started slow and eventually I started working out four to five days a week.’ Admittedly Khloe 2016 is smoking hot, but that’s over three years of work that’s gone into that rock hard bod.
If you tend to hammer the gym for a few weeks at a time before finding that life gets in the way and you’re training lapses, be easier on yourself. As Khloe says: ‘Remember it is all about consistency’.
2. Stress relief.
Khloe made no secret of using her gym sessions as a form of therapy when she started out, and there’s plenty of scientific evidence to show that physical activity helps bump up the production of your brain’s feel good neurotransmitters - those mood-boosting endorphins that make us feel invincible after a hardcore training session. Getting your blood pumping has even be dubbed ‘meditation in motion’...
Train smart though: if you're cortisol levels are high, then go for something that'll bring your stress hormones down and avoid a rigorous, high intensity sweat session, unfurl your yoga mat and take it down a notch.
3. Gym Selfies
You don’t want to be that person who’s always posing and preening in front of the mirror, but there is value in taking pictures to keep a track of how you’re getting on. Weight isn’t necessarily the best measure of progress, especially if your goal is to build lean, fat-burning muscle, but your measurements and how your clothes fit will tell the real story of your gains. And while we girls may not be very good at taking compliments, as a rule, listen to them now. If someone says, ‘you look well’, or ‘have you lost weight?’ take that as a measure of your progress.
4. A gym buddy can help you along.
Your goals are your own, but when you need a little motivation or some healthy competition working out with a friend can push you out of your comfort zone - and that’s where the changes really happen. A study published in Psychology of Sport and Exercise in 2011 confirmed that the exercise habits of the people you know can have a positive effect on your own. And furthermore, training with a buddy causes the Kohler Effect - not wanting to be the weakest link in the group - which prompts increased exertion to keep up with or surpass the stronger person.
5. Do it when you can.
While it’s great to get into a routine there will inevitably be those days when you can’t make your regular 7am spin. Don’t be too hard on yourself if you miss a class, fit it in when you’re not going to have to rush it and it won’t stress you out, and recognise when a rest day will not only benefit your body, but your schedule.
6. Variety is the spice of life.
Khloe isn’t afraid to mix-it-up in her sessions with Gunnar. Weight training, HIIT, cardio and intervals combined have helped her carve out a super-toned body. As Reich says: ‘You can run and run, spin and spin, bootcamp and bootcamp, and you can eat nothing but soups and salads and you will inevitably lose a tonne of weight. You will also likely lose your mind, muscle, and metabolism to some degree. Like Cinderella, you'll have a moment of joy before you start turning into what you were before but much worse-off, because of the last two Ms.’
7. Some days you just don’t want to go. And that’s okay.
Check out Khloe’s snapchat (@KhloMoney) and you might find her bemoaning going to the gym, but you’ll be guaranteed that an hour or so later she’ll be back on the app saying how pumped she’s feeling. Let’s face it, some days you’re tired or just aren’t feeling it. You have two options: take a rest day and resolve to hammer your next session or go to the gym and drop the intensity of the workout.
8. Rest days are as important as your gym sessions.
Rest is just as important as those hours in the squat rack or in the cardio zone agrees Personal Trainer Dalton Wong: ‘Rest is when you can refuel your body with the nutrients you need to take your training to the next level.’ A lack of proper recovery can lead to plateaus and there are some schools of thought who say that it’s not how hard you train, but how well you recover. A day off from exercise doesn’t mean you’re slacking off - start viewing them as your ‘active recovery’.
9. Weights aren’t scary.
Khloe doesn’t shy away from the squat rack and as Reich points out: ‘It's not a gimmick the "lift weights to lose weight" thing. A well formed muscle is a hungry one and burns through calories like a furnace, so if yours has withered away, guess what, your metabolism slows down and the weight creeps on.”
10. From the inside, out.
Khloe puts it best when she says: ‘My workouts are not all about vanity. There are no quick fixes if you want long-term results. They are about clarity for my mind and soul. We all have different journeys in life, make sure your journey is for you and you alone. Remember in the end the turtle won the race. Slow and steady. dedication and tenacity.’
Main image credit: Complex Magazine.