Instead of skipping workouts, her trainer revised them. "And I think the only thing to make them better is for us to start working out without using my hands. And without using any body weight on my hands, which sounds crazy, and how can you get a workout like that?" she continued. The 37-year-old was ready to give it a shot, saying, "Ryan and I are gonna do it today, and we're gonna show you that you can still get a workout, even if you are injured." Here are seven hands-free exercises Cuoco is doing and what fitness experts think about her new routine. 

Resistance Band Lateral/Plyometric Jumps

In the video, we see The Flight Attendant actress wearing a resistance band around her ankles while performing jumps with half-turns.

What the Expert Says: "This movement primarily targets the quadriceps, hamstrings, glutes, calves, and core muscles," ACE-certified trainer and nutritionist Mary Sabat, MS, RDN, LD, explains. "The exercise enhances lower body strength, power, balance, and coordination due to the plyometric nature of the jumps and the added resistance from the band. It's valuable for functional fitness and sports-related activities, but proper technique is vital to avoid injury." She adds, "Incorporating resistance band lateral jumps into your routine adds variety and challenges to your workout, making it suitable for improving athleticism. However, ensure a proper warm-up, start with an appropriate resistance level, and progress gradually. Remember to maintain a balanced workout regimen that addresses different muscle groups and movement patterns for overall fitness and injury prevention." To get the most out of this move, Sabat says, "This is more of a timed exercise than a rep. I would say 45 -60 seconds."

RELATED: Nina Dobrev's Legs Prove the Workout She Just Shared Works

Resistance Band Knee Lifts on Step

The second move Cuoco does for her hands-free workout is knee lifts on a step wearing resistance bands. 

What the Expert Says: According to Sabat, "Keeping the resistance band around the ankles while performing quick knee lifts on a step primarily targets the hip flexors, quadriceps, and lower abdominal muscles. This exercise helps to strengthen these muscle groups, enhance hip mobility, and improve overall lower body stability. The resistance band adds resistance throughout the movement, intensifying the workout and promoting muscle engagement." She continues, "By focusing on hip flexors and quadriceps, the exercise contributes to better functional fitness and agility, which is useful for activities requiring quick changes of direction or movements involving the legs. Additionally, engaging the lower abdominal muscles helps in maintaining a stable core, supporting posture, and potentially reducing the risk of lower back issues."

Ladder Drills

Wearing a grey tank top and black leggings, the Big Bang Theory alum does ladder drills, which enhance speed, agility, and quickness. 

What the Expert Says: "By engaging in quick shuffles, lateral movements, and coordinated footwork through the ladder's rungs or spaces, these drills improve agility, balance, and overall coordination," Sabat says. "They also enhance reaction time and proprioception, which is the body's ability to sense its position and movements in space. Additionally, ladder drills provide a cardiovascular workout, boosting heart rate and promoting calorie burn." There are several benefits to ladder drills and Sabat breaks down why they're so effective. 

• They help athletes and fitness enthusiasts develop sharper reflexes, which are essential in sports requiring rapid changes of direction. 
• Improved agility can lead to better performance in activities like tennis, soccer, and basketball. 
• Moreover, these drills can help prevent injuries by enhancing joint stability and muscle coordination. 

Overall, ladder drills provide a fun and effective way to enhance athleticism and overall physical fitness." She adds, "This is more of a timed exercise so aim for 60 seconds."

RELATED: 5 Ways Rita Ora Strips Away Belly Flab

Lateral Box Jumps

Another exercise the mom of one does is lateral box jumps. 

What the Expert Says: "Lateral hops onto an angled block are often referred to as 'lateral box jumps' or 'lateral plyometric jumps,'" Sabat explains. "This exercise involves jumping laterally (side-to-side) onto an elevated surface at an angle, typically a box or a step. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability and balance." Lateral box jumps are a great workout and Sabat says they're "effective for improving lower body strength, power, and explosiveness." She adds, "The angled surface increases the demand on the stabilizing muscles and challenges lateral movement mechanics. It also enhances proprioception and coordination. This exercise can be particularly beneficial for athletes involved in sports that require lateral movement, such as basketball, tennis, and soccer, as it helps replicate the dynamic movements needed in those activities." The form is really important and Sabat tells us, "proper technique and progression are essential to prevent injury, making it important to start with an appropriate box height and gradually increase the challenge as strength and skill improve." She suggests 15 reps per side. 

Resistance Band Step-Ups

Cuoco does a variety of exercises that don't involve working out her hands including resistance band step-ups, which target the lower body like the quadriceps, hamstrings, glutes, and calf muscles. 

What the Expert Says: "By incorporating a resistance band, it adds external resistance to the movement, making the muscles work harder and more effectively," Sabat says. "The banded step-up exercise is beneficial because it enhances lower body strength, endurance, and stability." She adds, "The resistance band adds progressive resistance, which means that as you step up against the band's tension, your muscles need to overcome greater resistance, leading to muscle growth and increased strength over time. Additionally, the exercise simulates functional movements like climbing stairs or hills, improving overall leg strength and stability for daily activities or athletic performance. This is also a timed exercise so aim for 60 seconds."

RELATED: 7 Exercises to Melt Belly Flab That Celebrities Swear By

Suicide Sprint Without Touch

There's a lot of variety in Cuoco's workouts and a sixth move she does is a suicide sprint without touching the ground with her hands. 

What the Expert Says: "In this exercise, a person sprints forward as fast as possible without touching down at the designated points and then reverses direction to sprint back to the starting point," Sabat explains to us. "This training target is often used in sports and fitness settings to enhance agility, speed, and cardiovascular endurance." She adds, "The quick changes in direction during the run help improve an athlete's ability to accelerate, decelerate, and change direction rapidly, which is crucial for sports that involve frequent shifts in movement, such as basketball, soccer, and tennis. Additionally, the intensity of the exercise promotes cardiovascular fitness and can contribute to overall conditioning. This is another timed exercise that you should aim for 60 seconds."

Shadow Boxing

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Cuoco does a great job of proving how to get a good workout without using your hands. Near the end of the video, she does shadowboxing with her trainer, which is effective for building muscle memory. 

What the Expert Says: "In shadowboxing, you simulate the movements, techniques, and combinations of boxing without a physical target," says Sabat. "This practice is highly beneficial for refining your boxing skills, footwork, and overall technique. It allows you to focus on perfecting your form, balance, and coordination, honing your defensive maneuvers and offensive strikes. Shadowboxing also aids in developing mental concentration, rhythm, and visualization, as you mentally engage with an imaginary opponent. It's a fundamental training tool used by boxers and martial artists to enhance their boxing prowess, improve muscle memory, and prepare for real sparring or competitive bouts. This is also a timed exercise that you should aim for 60 seconds."

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The post 7 Weight-Free Workouts Kaley Cuoco Does When Injured appeared first on Eat This Not That.

Porizkova has found a system that works for her and we take a closer look at her diet and workout routine and ask fitness experts what they think. 

She Does Intermittent Fasting

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In 2021, Porizkova said she had so many people asking about her diet and fitness secrets, so she decided to post an Instagram video detailing her regime. "I do the 16/8 diet, which just means basically that you don't eat for 16 hours and then you eat for eight," she said. "I eat whatever I want for eight hours because I like food, but I also tend to like more healthy food."

What the Expert Says: "Intermittent fasting is a practice that can be adopted to aid with weight loss when traditional methods aren't plausible or sustainable," sports performance dietitian Destini Moody, RD, CSSD, LD, says. "It is an ideal method for those who have issues controlling their portions throughout the day, as eating too large meals can make it difficult to maintain the calorie deficit needed to lose weight. However, by giving oneself a designated 'feeding window' of just a few hours, it can become much easier to eat the reduced daily calories and make losing weight more manageable." 

RELATED: 7 Steps to Eating Like Cindy Crawford for Weight Loss

She Breaks Her Fast with Vegan Smoothies

After fasting for 16 hours, Porizkova shared that she breaks her fast with a nutritional vegan smoothie with protein powder that she orders online so it's ready to go when she wants to eat during her eight-hour window. 

What the Expert Says: According to Moody, "Vegan smoothies can be a quick and convenient way to get key nutrients, especially for those struggling to include enough fruits and vegetables in their day. In order to use vegan smoothies to stay healthy and in shape, however, it needs to contain the components necessary for a balanced meal." She adds, "This means fruits and vegetables along with fats and protein. Just kale and ginger aren't enough to cut it as a daily smoothie. However, if you were to add in chia seeds and soy milk or flaxseed and vegan protein powder, it would make for a substantial and satisfying drink that would help one control their hunger and stay well-nourished."

RELATED: The 30 Best-Ever Weight Loss Smoothies

She Indulges Sometimes

While Porizkova said she does love healthier food, if she wants fried chicken, she'll eat it. She explained she kicks her eight-hour window of eating off with a smoothie or soup so she can indulge for dinner. "I do this so I can eat whatever I want for dinner, and that includes a glass of wine or a cocktail and dessert. This way I don't feel deprived."

What the Expert Says: "Allowing oneself occasional indulgences can be crucial for a couple of reasons," Nutrition Coach Paul Bailey explains. "Firstly, from a psychological standpoint, being too restrictive can lead to feelings of deprivation. Over time, this can backfire, resulting in binge eating or developing a negative relationship with food. Indulgence, in moderation, can help maintain a balanced mindset." He continues, "Secondly, food is often intertwined with our cultural and social experiences. Occasionally indulging allows us to participate in these experiences fully without feeling left out or guilty."

She Does Dumbbell Shoulder Presses

In addition to fasting and making healthy food choices, Porizkova works out regularly and posted a video of herself doing dumbbell shoulder presses. 

What the Expert Says: According to M.A. Sports Performance and USAW National Coach Jarrod Nobbe, dumbbell shoulder presses are a great workout for several reasons. 

Why It's Effective: "The dumbbell shoulder press is a go-to strength movement for increasing your upper body vertical pressing mechanics and strength," Nobbe says. "Utilizing dumbbells improves the stability of the shoulder joint, elbow, and wrist. It is shown to have quicker increases in strength and hypertrophy in the early training phases compared to barbell variations."

How-To: To do the exercise effectively, here's what to keep in mind Nobbe explains. "Focus on keeping the dumbbells stacked on your shoulders as you drive the dumbbell straight to the ceiling. As the arm extends, the shoulder-elbow wrist continues in that stack-like motion. Exhale as you press up, inhale as you press down, keeping the core braced at all times. I cue my athletes and clients to "keep the bicep by the ear" to ensure a more stable press as the arm extends. Use a full range of motion, and a controlled lowering during each rep."

How Many: To see results, Nobbe suggests the following:

• "3-5 Sets
•  – 5-8 repetitions for strength
•  -12-15 repetitions for hypertrophy
•  – 20+ reps for muscle endurance"

She Does the Seated Machine Row

The model also does seated machine rows, which is a good upper-body move that can tone the arms. 

Why It's Effective: Nobbe says, "The seated row allows you to isolate the back muscles: lats, rhomboids, and lower traps, while also allowing the primary muscles responsible for pulling actions in the arms to be trained (biceps, brachialis). The seated position keeps you stable, often allowing you to row more weight than you would if you brace yourself freely without bench support." 

How-To: Here's how to do the exercise properly, according to Nobbe. "Focus on rowing the elbows down and back to keep an active angle of pulling through the whole motion. As with any exercise, the main goal should be to work through a full range of motion (think: big reach, big pull). Feel the back muscles engage throughout each rep, and finish the row with a strong squeeze of the lats before returning the weight to the starting position with control. Exhale as you pull, inhale as the weight returns. These breathing patterns will improve core stability and promote better tempos for each repetition."

How Many: Nobbe recommends the following reps:

• "3-5 Sets
•  – 5-8 repetitions for strength
•  -12-15 repetitions for hypertrophy
•  – 20+ reps for muscle endurance"

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The Emmy award-winning actress is now an ambassador to the American Heart Association and raises awareness about heart disease. She also shares ways she stays fit and eats the right foods like the heart-healthy salad recipe she just posted on Instagram that's also great for weight loss. "About to mix this fabulous all-organic salad of romaine, cucumber, tomato and mango with citrus vinaigrette dressing!" she wrote. "Adding sprinkle of chopped walnuts and sliced avocado, when plated…YumYumYum!!!" Here are five reasons why her salad can help shed pounds, according to nutritional experts. 

It's Low in Calories

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Salads are usually in calories if you don't overuse dressing, cheese, dried fruits, bacon bits, and croutons. 

What the Expert Says: "For weight loss, it boils down to needing to burn more calories than you eat," Cheryl Mussatto, MS, RD, LD, Outpatient Clinical Dietitian at Cotton O'Neil Endocrinology and Diabetes Clinic explains. "Salads like Susan Lucci's are perfect for weight loss and staying healthy. Her salad is a nice blend of veggies and fruit, full of fiber, along with small amounts of walnuts and avocado slices, both good for heart health, checking off all the boxes for making you feel full without loading up on calories." 

RELATED: 7 Foods Susan Lucci Eats for Weight Loss

It's Hydrating

The salad is hydrating, which is important for weight loss because the body needs water to burn fat. 

What the Expert Says: "Drinking water is not the only way to stay well-hydrated," Mussatto states. "Certain foods are 'watery' with a high-water content. Almost every single food Susan used for making her salad had a high-water content – especially the cucumbers, which had the highest water content of any food at 96% water! Tomatoes are a very close second with a water content of 95%, Romaine lettuce comes in third with a water content of 94% and mangos are composed of about 80% water. Even avocados have a hefty amount of water of about 75%." She adds, "The higher the water content, the fewer calories the food tends to have, and along with their abundance of water, they are also satiating foods that silence hunger pangs. In addition, the foods she carefully chose are good sources of fiber, vitamins, minerals, and even heart-healthy omega-3 fatty acids found in walnuts and mangoes."

It's Loaded With Antioxidants

Eating a diet rich in antioxidants is beneficial because the risk of heart disease and certain cancers may be reduced. In addition, antioxidants can reduce inflammation, which often leads to weight gain. "Many may know that chronic inflammation is linked to outcomes like an increased risk of certain cancers and hypertension," Lauren Manaker, MS, RDN, LDN, CLEC, CPT, and Nutrition Advisor for Eat This, Not That!, told us back in 2020. "But they may not realize that it can also be associated with weight gain. In fact, data suggests that as inflammatory markers in the blood increase, weight increases as well."

What the Expert Says: Registered dietitian and certified personal trainer Jesse Feder with My Crohns and Colitis Team states, "The various vegetables as well as the mango and healthy fats, are loaded with antioxidants. This is great for reducing inflammation throughout the body and promoting overall health and wellness."

RELATED: 5 Foods Susan Sarandon Eats for Weight Loss

It's High in Essential Vitamins, Minerals and Fiber

Lucci's salad is packed with vitamins, minerals, and fiber, which is good for weight loss, according to a 2019 study.  "Dietary fiber intake, independently of macronutrient and caloric intake, promotes weight loss and dietary adherence in adults with overweight or obesity consuming a calorie-restricted diet."

What the Expert Says: "The variety of ingredients in this salad provides a healthy variety of vitamins, minerals, and fiber," Feder explains. "This is great for promoting healthy bodily functions and ensuring you do not have any nutrient deficiencies. Additionally, the high amount of fiber is great for optimizing gut function."

RELATED: The 9 Most Essential Vitamins You Need in Your Diet, According to Yale Experts

It Has Healthy Fats

The type of fat you eat matters and healthy fats like avocado, which Lucci adds to her salad is encouraged to consume because they lower the risk of heart disease and reduce inflammation, but also healthy fats are good for weight loss. "Your body needs a regular intake of fat," said Vasanti Malik, a research scientist with the Department of Nutrition at Harvard's T.H. Chan School of Public Health. "Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most."

What the Expert Says: According to Feder, "The avocado and walnuts in this salad provide a great amount of omega 3s as well as monounsaturated fatty acids. This is great for reducing bad cholesterol levels and improving heart health."

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The post Susan Lucci's Heart-Healthy Salad Sparks Weight Loss appeared first on Eat This Not That.

There were no bigger names walking the catwalk during the 90s and Crawford went on to sign high-end contracts with Pepsi and Revlon, launching her further into superstardom. Today Crawford enjoys a more quiet life in Malibu, Calif with her family, but the 57-year-old still juggles multiple business ventures like her skincare line Meaningful Beauty and Cindy's Essentials, which is a meal plan with Urban Remedy that consumers can buy and eat like the model. Here's a look at what Crawford eats, according to her meal plan, and what nutrition experts think. 

She Eats a Low-Glycemic Diet

All the foods in Cindy's Essentials are low glycemic. A low glycemic diet is a plan based on how foods affect blood sugar.

What the Expert Says: "Low-glycemic foods are those that have a relatively low impact on blood sugar levels when consumed," Sam Schleiger MS, RDN, CD, CLT, IFNCP, tells us. "They are digested and absorbed more slowly by the body, leading to a gradual and steady release of glucose into the bloodstream. This slow and steady release helps maintain more stable blood sugar levels compared to high-glycemic foods that cause rapid spikes and drops in blood sugar." She adds, "Low-glycemic foods typically have a glycemic index (GI) value of 55 or less on a scale of 0 to 100. The glycemic index ranks carbohydrates based on how quickly they raise blood sugar levels. Foods with a low GI are usually rich in fiber, protein, and healthy fats, which contribute to their slower digestion and absorption."

Examples of low-glycemic foods include the following, according to Schleiger. 

• "Non-starchy vegetables: Broccoli, spinach, kale, cauliflower, bell peppers, 
• Legumes: Lentils, chickpeas, black beans, kidney beans, etc.
• Whole grains: Oats, quinoa, brown rice, barley, whole wheat bread, etc.
• Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds, etc.
• Fruits: Berries (blueberries, strawberries, raspberries), apples, oranges, pears, etc.
• -Lean proteins: Chicken breast, turkey, fish, tofu, eggs, etc.
• Dairy products: Greek yogurt, cottage cheese, milk (preferably low-fat or unsweetened versions)."

"If you need sustained energy to fuel an active lifestyle, then consider some low-glycemic swaps!" Angela Houlie, MS, RDN, CDN, says. "By opting for foods with a lower glycemic index, you can enjoy a gradual and sustained release of energy, preventing those dreaded energy crashes." She suggests, "For breakfast, trade your bagel for a slice of multigrain or sprouted nuts and seeds bread topped with creamy avocado and a perfectly cooked egg. This delicious swap will provide you with a nourishing meal that keeps you feeling full and energized throughout the day, supporting both weight management and an active lifestyle. Get ready to power through your day with lasting energy!"

RELATED: 7 Ways Sherri Shepherd Keeps Off Her 46-Pound Weight Loss

She Snacks on Hummus and Veggies

In her meal plan, Crawford lists hummus and vegetables as a snack option.

What the Expert Says: "Veggies with hummus is most definitely a healthy snack when eaten in moderation," Jesse Feder, RDN, CPT with My Crohns and Colitis Team, says. "Veggies provide you with high amounts of fiber, minerals, vitamins, and other nutrients. They are also naturally low in calories. Hummus is made from chickpeas which provide a good amount of protein. Together, hummus and veggies make a great healthy snack."

She Drinks Warm Lemon Water

Before the mother of two does anything, she has a glass of warm lemon water with a half-squeezed lemon, which has many health benefits. 

What the Expert Says: Feder explains, "Lemon is very high in vitamin C which is great for boosting your immune system. By having lemon water you are getting good amounts of vitamin C all while staying hydrated. Additionally, it can have a soothing effect on the stomach if you are experiencing some GI issues."

RELATED: 7 Easy Ways To Drink More Water & Stay Hydrated

She Has a Protein Shake Every Morning

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One way Crawford starts her day off is with a protein shake and back in 2020, she shared her favorite recipe. 

• "1 cup almond milk
• 1/3 frozen banana
• 1 cup fresh spinach
• 10 fresh mint leaves
• 1 scoop protein
• 2 teaspoons of @WelleCo Superelixir Greens
• Small handful of cacao nibs"

What the Expert Says: "Protein takes a long time for your body to digest which is great for staying full for long periods of time," Feder says. "By having it for breakfast you can help keep your caloric intake under control which is great for staying slim and healthy. Additionally, protein intake can support lean muscle tissue and is essential for several other bodily functions." 

She's Mindful of Where Her Food Comes From

Everything in her Urban Remedy meal plan is non-GMO and organic.

What the Expert Says: "Being conscious about your food's origins and content helps ensure that you're not only consuming nutrient-rich items but also ethically sourced ones," Nutrition Coach Paul Bailey says. "Knowing where your food comes from can also shed light on its freshness, how it's been treated (pesticides, antibiotics), and the environmental impact of its production. When you are informed, you make choices that are healthier for both you and the planet."

RELATED: 11 Mindfulness Hacks to Eat Less, According to Experts

She Eats Almonds

Another snack Crawford has is spicy lemon almonds. 

What the Expert Says: "Almonds are high in fiber, healthy fats, and protein, all of which are essential for our health," Feder tells us. "The healthy fats are good for reducing bad cholesterol in our body and improving heart health. The high amount of fiber is great for optimizing your digestion and regularity in your bowel movements. Lastly, there is a decent amount of protein in almonds which is great for supporting lean muscle and satiety."

RELATED: 6 Ways Elizabeth Hurley Loses Weight at 58

She Eats A Lot of Salads

On the meal plan, there are several different salads listed including a rainbow salad, green tea leaf salad and a seasonal arugula salad.

What the Expert Says: "Eating salads is great for getting a variety of vitamins, minerals, healthy fats, and fiber, all while staying low calorie," Feder states. "This will provide your body with a lot of the nutrients it needs to function and help keep your digestive tract moving. This is great for staying healthy and slim."

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The post 7 Steps to Eating Like Cindy Crawford for Weight Loss appeared first on Eat This Not That.

"What is your health worth?" she asked fans in a recent Instagram video. "If you don't have your health, it is impossible to live your dreams, be there for your kids and just live a full life." She's since lost the pandemic pounds and is maintaining her new physique with a lot of hours in the gym. The 56-year-old is raw, honest, and forthcoming about the amount of effort it takes to keep the weight off, but also inspirational and encouraging. "A word to my Queens in their 50's… we don't have an option about working out.," she wrote in another post. "Working out & lifting weights is a must for building our bone density & coordination – which means if we fall, we will be able to get up and not worry about broken hips Come on ladies let's get into it.! You got nothing to lose and all your health to gain."

Read on to discover 7 things she does to keep off her 46-pound weight loss, with expert opinion about how it can work for you.

She Bakes Healthy Snacks

The talk show host is serious about staying healthy for her son Jeffrey, who she mentions frequently, and is learning to make better food choices. "Trying my hand at cooking healthy food… so I made baked cabbage with parmesan cheese, olive oil & seasonings," she wrote along with the recipe. 

• "1/4 Cup olive oil
• 1/4 Cup parmesan cheese
• 1/2 t Italian seasoning,
• 1/2 t chili flakes for some heat
• 1/2 t garlic powder
• 1/2 t paprika"

What the Expert Says: "This looks like a delicious recipe for those who aren't big fans of eating fruits and vegetables," sports performance dietitian Destini Moody, RD, CSSD, LD, says. "When I'm meeting with clients and athletes, one reason often given for them not eating the recommended amount of vegetables is that they simply do not know how to prepare them in a way that makes them appealing to eat." She adds, "It may surprise you that cabbage is a good source of vitamin C, as a one-cup serving contains more Vitamin C than an apple. Like other leafy greens, it's also a good source of Vitamin K, a nutrient important for bone and blood health. Including heart-healthy olive oil in this recipe is also a plus."

While Moody is a fan of the healthy snack, she also says, "Given that the recipe lacks any significant amount of protein or carbohydrates, it cannot and should not be eaten as a meal. However, if you were looking for a gourmet-tasting side to your meal of meat and grains, this has my seal of approval."

RELATED: 14 Healthy & Delicious Snacks That Will Make You Feel Full

She Detoxes

In a recent Instagram post, Shepherd shared that someone gifted her a juicer for her birthday and a friend "created a detox using beets, carrots, ginger, turmeric, lemons, celery, spinach & apples (I need the apples for some sweetness) and I am already running to the bathroom."

What the Expert Says: "While some of the parts of this juice are all excellent foods that are packed with nutrients and antioxidants, I'm not alone in the dietitian world in not being the biggest fan of 'detox' juices," Moody states. "If you're looking for something to 'clear you out' so to speak, then that could be a form of a detox, but that doesn't necessarily mean that it is making you healthier. The fact is, there is no combination of superfoods, no matter how nutritious, that can rid the body of any toxins. The liver has that job and does it very efficiently without our help. What I will say is that if you blend a high-quality protein powder with the above foods, you would have a pretty decent morning smoothie at the very least."

She Jumps Rope

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Shepherd showed off her jump roping skills in a video that got her "heart jumping."

What the Expert Says: "Jumping rope is an excellent form of cardiovascular activity that has the added benefit of strengthening your calves and thighs as well as improving foot and ankle strength and mobility," Rachel MacPherson, CSCS, CPT, Garage Gym Reviews Consultant, tells us. "Using jump rope for a cardio workout, HIIT training, or as part of a warm-up is a great way to have fun while reaping the benefits of physical activity. Working on specific skills, such as single foot hops, double unders, etc., keeps your training fresh and boosts cognition, balance, and coordination while being incredibly motivating. Jumping rope for 15 to 20 minutes and building up from there is a great way to improve cardiovascular fitness and health."

She adds, "As part of a warm-up, jumping rope helps activate your central nervous system to prepare your body for work, making it ideal for a lifting day, especially if you require power and explosive strength during training. Five minutes is all you would need."

RELATED: 5 Exercises Vanna White Swears By to Lose Weight

She Does Assisted Pull-Ups with Bands

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"Consistency builds Confidence," Shepherd stated in another post that shows her doing assisted pull-ups with a band. "And holding Confidence's hand is Courage. Just start. Don't be distracted by other's opinions of you. Put your blinders on, put one foot in front of the other. You are enough."

What the Expert Says: "Assisted pull-ups using a band for the feet is a way to complete pull-ups when body weight is too challenging," MacPherson explains. "Although the band provides assistance when it's least needed and not where it is best, it's still a good way of practicing the movement if you cannot perform pull-ups yet. While she is using too much assistance and the exercise looks too easy to be effective, you can tailor the band strength to suit your abilities." She adds, "Try performing bodyweight pull-ups until you can no longer do any, then switch to the band to get more reps in and build your back strength and muscle mass. I'd recommend performing no more than 10 to 15 reps using the band, working close to failure."

She Does Romanian Deadlifts

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In addition to cardio, Shepherd lifts weights and does a lot of strength training with Romanian deadlifts, which you can see in this video.

What the Expert Says: MacPherson explains, "Although typically, you'd have your feet placed closer together, this exercise is excellent for strengthening and building muscle in your hamstrings. You'll also hit your glutes and adductors with the wider stance she's taking. This exercise is typically done with a heavier weight using a rep range of 10 to 15 but can be done with fewer or more reps, so long as you work close to failure. If you want to build strength, perform fewer reps; stick to 10 or more reps for muscle growth. Complete 2 to 4 sets or more if you need volume to build muscle mass, depending on your current training program, goals, and fitness level.

• Hinge your hips back, stick your glutes back, and think about pointing them toward the upper wall behind you. Create a small arch in your lower back (extension) to protect it from the tendency to round during this movement.
• Keep your knees slightly bent through the entire movement, bending a little more when you need to as you lower the bar.
• Slowly lower the weights down your thighs, close to your body. When you feel a big stretch in your thighs (this will be slightly uncomfortable but not painful), raise back up by contracting your hamstrings and glutes.
• Reset and repeat for 10 to 15 reps or 3 to 5 reps from failure."

RELATED: Kaley Cuoco's Body Proves the Workout She Just Shared Works

She Does Bent-Over Kettlebell Rows

In the video where she does Romanian Deadlifts, Shepherd also does bent-over KB rows, which is an effective exercise that builds strength and muscle in your back and core. 

What the Expert Says: MacPherson gives the following tips to perform this move properly:

• "Brace your core and grasp the handles. 
• Make sure your back doesn't flex/round and pull one of the KBs toward your body, leading with your elbow and ensuring you use your back muscles to raise it.
• Don't shift your hips; keep them steady throughout.
• Slowly lower it down and repeat on the other side. That's one rep.
• Reset and repeat for 10 to 15 reps or 3 to 5 reps from failure."

She Does Box Step-Ups

Shepherd likes to mix up her workouts and does a variety of exercises, including box step-ups, which you can see in the video where she does Romanian deadlifts and kettlebell rows. 

What the Expert Says: According to MacPherson, "Box step-ups are a unilateral leg exercise that works your quads, glutes, and hamstrings. Unilateral leg exercises help correct glute imbalance and weaknesses in the legs and glutes. Glute and leg strength help with walking, running, and sports performance. Step-ups strengthen the glutes, legs, and knee joints." She offers the following tips for properly performing the move:

• "Stand facing a bench holding a dumbbell in each hand, and brace your core.
• Step onto the bench with one foot and use that foot to raise your body to stand on the bench, bringing your other foot to touch the bench.
• Ensure all the power comes from the lead foot, pressing through your foot and activating your glutes and quads to lift you.
• Carefully lower the following foot back to the floor, then the stepping foot.
• Repeat using your opposite foot as the lead.
• Try 10 reps on each side for 3 sets."

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She Doesn't Eat Ultra-Processed Food

We all know that ultra-processed foods are made from fats, starches, added sugars, and hydrogenated fats and should be avoided. However, it's hard to pass up your favorite bag of chips all the time. Hurley is not one to be tempted. "I haven't eaten processed food for 100 years," she said.

What the Expert Says: "Foods modified from their natural state are known as processed foods," Cheryl Mussatto, MS, RD, LD, Outpatient Clinical Dietitian at Cotton O'Neil Endocrinology and Diabetes Clinic, explains. "This can involve adding unhealthy ingredients such as excess sugar, salt, or fat, removing nutrients, or altering texture and taste. Consuming a diet predominantly composed of ultra-processed foods can lead to weight gain due to a combination of factors, including providing too many calories, usually in the form of sugar and fat. These foods often lack fiber, which is important for helping us stay fuller longer." She adds, "These same foods can also lead to overconsumption as they often are absorbed quickly, and then you get hungry again within just a few hours. They basically have little 'staying power' to provide longer-lasting satiety." 

RELATED: 17 Processed Foods Nutritionists Approve Of

She Avoids Sugar

Another thing the British actress doesn't touch is sugar. "I don't eat sweets," she shared. It's easy to consume more sugar than you realize, so reading ingredient labels is important.  "Problems occur when you consume too much-added sugar — that is, sugar that food manufacturers add to products to increase flavor or extend shelf life," Harvard T.H. Chan School of Public Health reports. "In the American diet, the top sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. But added sugar is also present in items that you may not think of as sweetened, like soups, bread, cured meats, and ketchup." The site finds, "The result: we consume way too much-added sugar. Adult men take in an average of 24 teaspoons of added sugar per day, according to the National Cancer Institute. That's equal to 384 calories."

What the Expert Says: According to Mussatto, "The impact of added sugars on body weight is likely due to excess calorie intake, although the low satiety of simple carbohydrates may also be a factor. Replacing foods and beverages high in added sugars with those with little or no added sugars, such as fruit, whole grain breakfast cereals, Greek yogurt, and noncaloric beverages, can save hundreds of calories without affecting the amount of food you consume."

She Balances What She Eats with Vegetables

Hurley is very mindful about what she consumes and loads up on fruit and vegetables. "I think one of the most transformative things that I've done is making 50 percent of what I eat vegetable matter," she explained. "If you have a slice of toast for breakfast, have an apple too. Counteract everything with vegetables."

What the Expert Says: Nutritionist Rania Batayneh, MPH, author of the bestselling book The One One One Diet, tells us, "Vegetables play a crucial role in promoting health and fitness due to their rich nutrient content and various beneficial properties. Here's how vegetables can contribute to your overall health and fitness:

• Nutrient Density: Vegetables are packed with essential vitamins, minerals, and antioxidants that support overall well-being. These nutrients are important for immune function, energy production, and various bodily processes.
• Low in Calories and High in Fiber: Most vegetables are low in calories and high in dietary fiber, which can help you feel full and satisfied while managing your weight. Fiber also supports digestive health and helps regulate blood sugar levels.
• Hydration: Many vegetables have a high water content, contributing to hydration and helping maintain optimal bodily functions.
• Heart Health: Leafy greens and other vegetables are rich in potassium, which can help regulate blood pressure and support heart health. The fiber and antioxidants in vegetables also contribute to heart health by reducing inflammation and promoting healthy cholesterol levels."

RELATED: The 6 Best Vegetables You Should Be Eating Every Day, Say Dietitians

She Eats Peanut Butter

The mother of one doesn't treat herself to desserts, but when she does indulge, peanut butter is her go-to. "I have one spoon, then another, and I've emptied the jar before you know it."

What the Expert Says: "Peanut butter, when consumed in moderation (each tbsp. contains 95 calories and 8 grams of fat) and as part of a balanced diet, can offer several health benefits due to its nutrient content," Batayneh says. "I encourage clients to stick with 1 tbsp. of peanut butter per day, despite the serving size of 2 tbsp. that is indicated on most store-bought brands. She adds, "I recommend pairing peanut butter with a protein, like Greek yogurt, and for your carbohydrate, you can choose fruit to add more nutrients and a boost of antioxidants.  It's this 1:1:1 combination of macronutrients that will keep your blood sugar stable." Here are some potential health benefits of peanut butter, according to Batayneh.

• Rich Source of Plant-Based Protein: Peanut butter is a good source of plant-based protein, which is essential for tissue repair, muscle growth, and overall body function.
• Healthy Fats: Peanut butter contains monounsaturated and polyunsaturated fats, which are considered heart-healthy fats. These fats can help improve cholesterol levels and support cardiovascular health.
• Nutrient Dense: Peanut butter is rich in various vitamins and minerals, including vitamin E, magnesium, potassium, and phosphorus. These nutrients play important roles in maintaining various bodily functions.

She Cuts Back on Alcohol

Hurley might attend the most extravagant parties and events, but you won't catch her drinking very often. "I drink little alcohol," she revealed.

What the Expert Says: "Alcohol contains nearly the same number of calories per gram as fat – 7 calories per gram is found in alcohol, while fat provides 9 calories per gram. If weight loss is your goal, reducing your alcohol intake can be helpful," Mussatto emphasizes. "Drinking alcohol can also make you feel hungry, leading to cravings for salty and greasy foods. It's also worth mentioning that late-night snacking after drinking or indulging in junk food while hungover can contribute to weight gain." 

RELATED: Victoria Beckham's Flat Belly Proves Her Workout Really Works

She Spends Time Outdoors

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One full of healthy foods, Hurley spends much of her time outdoors. "The most relaxed I can ever be is if I go out into my yard and do some gardening," she told E! News. "When I'm working in the yard, I'm stretching, I'm bending and I find that's good for both my mind and body." She added: "I don't like so much to go to the gym, but I like to go for really long walks," she continued, "It's almost always about going outside."

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Jennifer Aniston, Halle Berry, Jennifer Lopez, and Hugh Jackman are just some of the stars over 50 who have sculpted physiques and we've rounded up the exercises that help them get so toned. From planks to Russian twists, read on to learn about their most effective workout moves, and how a fitness expert says they can work for you.

Halle Berry Does H20 Twists

If you need motivation to kick up your workouts a notch, look no further than Halle Berry's Instagram account. The 56-year-old 's chiseled abs are a force to be reckoned with and often flashes her toned tummy to her 8.5 million followers. She works out regularly with her trainer Peter Lee Thomas, who revealed how the Oscar winner gets her six-pack on The Doctors. 

What the Expert Says: Rose McNulty, a NASM-certified personal trainer, and NASM-certified nutrition coach tells us "This 'H2O Twist' is a variation of a Russian twist that uses a jug of water as weight and includes shoulder presses between Russian twist reps. This combination helps tone the abs overall, including the obliques that run up and down the sides of your torso, by demanding core strength to rotate back and forth. During the press, you'll work your upper body while building core endurance. Aim for 10 reps while maintaining good form, or go for longer if you can."

RELATED: 5 Exercises Vanna White Swears By to Lose Weight

Padma Lakshmi Does Tire Flips

It's hard to believe that Padma Lakshmi eats bacon and chugs bourbon for a living. For 17 seasons, the 52-year-old served as a judge on Bravo's Top Chef where she ate nonstop, especially during the elimination rounds, yet her rock-hard abs never showed signs of an expanding waistline. To stay fit and work off the numerous bites of food she ate daily while on the show, the TV host hits the gym hard and does everything from battle ropes, to boxing and flipping a tire, which she shows off her hard work in this video. 

What the Expert Says: "In this video, Padma Lakshmi flips a tire, which works both the lower body and abs," McNulty says. "Squatting with good form helps strengthen and tone the legs and glutes but also demands core stability. The core comes further into play when you hinge at the hips and reach down to pick up and flip the tire, which requires both upper and lower body stability and strength." She continues, "The appropriate amount of reps depends on the weight of the tire and your experience level, but try working up to sets of 10-12."

RELATED: 5 Ways Padma Lakshmi Loses Weight After Eating "Top Chef" Food

J. Lo Does Overhead Medicine Ball Sit-Ups

Jennifer Lopez's head-turning abs of steel are enviable. To get a sculpted core like hers, hard work, determination, and commitment are a must. The 54-year-old is incredibly disciplined and it shows. A go-to ab move she does is overhead medicine ball sit-ups, which you can see her doing in this video. She also does medicine ball sit-ups with a Russian twist that tones the entire core and obliques. 

What the Expert Says: McNulty states, "J. Lo performs an overhead medicine-ball situp, which mainly works the core but also requires upper-body strength and stability." She adds, "Holding the medicine ball overhead throughout the movement will help build endurance in your upper body while completing the situps. If you're new to this move, aim for 8-10 reps with good form, and work up to 12-15 reps." As for the Russian twist: "The combination of twisting at the waist and hinging at the hips hits every angle of your abdominals, and holding onto the medicine ball requires upper body strength and close attention to posture," McNulty explains.

Hugh Jackman Does Intense Slider Planks with a Heavy Weight Plate

It's not easy being Wolverine and for the 10th time, Hugh Jackman is reprising his role. The 54-year-old is getting ready to take on Deadpool and to get into fighting shape, Jackman is going through intense training. In a recent Instagram post, he posted a video sharing one of his challenging moves–a slider plank with a weight plate on his back. 

What the Expert Says: According to McNulty, Hugh Jackman is doing a slider plank, also known as a body saw plank, with a weight plate on his back. It's an effective move that works core stability as you plank, as well as shoulder strength as you slide back and forth while holding the plank." She adds, " This move is challenging even with just your body weight, so make sure to master the move before adding additional resistance. Work up to 12-15 reps with perfect form over time."

RELATED: Hugh Jackman's Arms Prove the Workout He Just Shared Really Works

Jennifer Aniston Does Glute Bridges

Whether you know her from her iconic role in Friends or many of her other unforgettable characters, one thing everyone knows her for is her chiseled physique. The 54-year-old works hard at maintaining her toned body and recently revealed in an Instagram video how she stays in such great shape.

What the Expert Says: "Jennifer Aniston reps out bridges in the video, lying on her back and using her core and glutes to lift her hips up," McNulty says. "The bridge is a classic core exercise that works by engaging the abs, glutes, and other posterior chain muscles. Doing this movement slowly and with control is important, as is thoughtfully engaging your abs and glutes throughout the exercise. Aim for 15-20 reps."

Berry also Does Partner Planks

Berry isn't one to shy away from a challenging ab exercise and Thomas showed another move the star does to sculpt her abs–partner planks. 

What the Expert Says: "The partner plank is an effective, fun way to work the core, upper body, and lower body," says McNulty. "The partner performing the squat portion gets a total-body burn, and the partner performing a plank gets a killer ab and upper-body workout. Aim for 12-15 reps with each movement, and 2-3 sets to start."

Victoria Beckham Uses a Cable Machine

Victoria Beckham posted a cable machine workout recently, with her daughter joining in. Cable machine workouts offer a versatile and effective form of strength training that targets multiple muscle groups through a wide range of motion. By providing constant tension throughout exercises, cable machines engage stabilizer muscles, improve coordination, and reduce the risk of injury. Beckham uses it to work her core.

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She recently posted an Instagram story sharing her performing a standing cable crunch in a remote session alongside her daughter Harper, 12. "Remote work out with @mrbobbyrich," the 49-year-old captured the sweet video. "Check out my little gym partner on the cable machine!!! #harperseven," the proud mom added. Here's everything to know about the standing cable crunch and why it's such a great exercise, according to fitness expert and ACE-certified personal trainer TJ Mentus, who explains how it can work for you.

The Standing Cable Crunch Targets Your Abs

For a tight and strong core, the standing cable crunch is a move recommended by fitness trainers. "The standing cable crunch targets the rectus abdominis," Mentus explains. "In addition, it can also work the deeper core stabilizing muscles. To engage the core more and get the most out of the movement, focus on a strong exhale as your crunch down and a deep breath as you return."

RELATED: 7 Exercises to Melt Belly Flab That Celebrities Swear By

Why the Standing Cable Crunch is Effective

The standing cable crunch is a great move to strengthen your core and help develop lean muscle. "This exercise is effective for training the abdominals because it forces them to move an external load rather than just using the body as resistance as with many ab exercises," Mentus tells us. "The abs are also isolated, which will help prevent other muscle groups from compensating so they are performing all of the work. Lastly, by performing a crunch while standing like this, you can get more range of motion, increasing the contraction and activation of the abs."

How to Perform the Move Properly

As with any workout, proper form is vital to help get the most out of the exercise and prevent injury. "Make sure not to hinge at the hips as you perform the movement," Mentus emphasizes. "Keep legs and hips extended, and only tuck your chest towards your belly button as you crunch, rounding the upper back. Only use a weight you can control and move through a full range of motion. You do not want to have to aggressively jerk the weight to move it, and control the weight as you raise it back up. Think about pulling the ribs down towards your hips with each crunch."

RELATED: Build Strength & Muscle With 5 Easy Cable Machine Exercises

Common Mistakes to Avoid

When doing a standing cable crunch, avoiding this one mistake is key. According to Mentus, "One of the most common mistakes is using too much of the arms and upper body rather than engaging and focusing on the core driving the movement. Avoid letting the weight yank you back upwards; always have full control throughout the exercise. This is not an exercise to use a lot of weight with."

This is How Many Reps Are Recommended

To get results, here's how many reps are recommended. "If going for normal tempo reps, I recommend 4-5 sets of 15-20 reps," Mentus says. "If we incorporate eccentrics (slow control of the muscle lengthening portion of the movement, in this instance, the return), I recommend 2-4 sets of 5-8 reps."

RELATED: Kaley Cuoco's Body Proves the Workout She Just Shared Works

Here's What Else Victoria Does to Stay Toned and Trim

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The 66-year-old sticks to a strict regime to stay a "sample size." "I'm still wearing these clothes that I've been wearing for the past 40 years," she told Yahoo. "I have to do a fitting every couple of weeks, so I need to fit into these sample sizes. That keeps me encouraged." Read on to learn five ways White stays slim and in great shape. 

She Spins

White uses her spin bike five times a week. According to Rachel MacPherson, CSCS, CPT, Garage Gym Reviews Consultant, "Using a spin bike 5 times a week can help keep you in shape because it's a cardiovascular exercise that helps your body become more efficient at using oxygen, which has many incredible benefits such as improved heart and lung health, better blood sugar levels, healthier blood pressure, and lower chance of all-cause mortality." She adds, "Spinning also helps you achieve and maintain a healthy weight balance since it burns calories and protects against metabolic syndrome, and increases your sleep quantity and quality, which is directly linked to weight balance as well as mood and overall well-being."

RELATED: 7 Exercises to Melt Belly Flab That Celebrities Swear By

She Does Push-Ups

Yahoo! also reports that White does push-ups on a regular basis, which is a great upper-body workout for your chest, core, and arms. MacPherson explains, "As you work to control your body against gravity, your muscles will have a demand placed on them that begins to break down the muscle fibers, stimulating them to grow in response. You can angle your arms in many ways to stimulate more of your chest or triceps and you can raise your feet for more challenge or raise your upper body for less challenge." She continues, "You can perform push-ups slowly or use a plyometric push at the end to increase power. In this way, you can keep progressing with push-ups so you will get stronger and gain muscle."

She Does Sit-Ups

Another thing the TV personality does to stay fit is sit-ups, which is an effective core exercise when done properly. "Sit-ups are an abdominal exercise that primarily targets the rectus abdominis or six-pack muscles," MacPherson says. "As you lower and rise up against gravity, you use your abdominals to control your body positioning, stimulating muscle breakdown and growth. Strengthening your abs can improve spinal stability and allows you to move better in daily life or sports. It's crucial to balance ab work with more rounded core exercises including back and glute movements." She warns, "Sit-ups are one abdominal exercise you can add to your core training but they shouldn't be the only one and it's wise to watch for any signs of back pain while performing sit-ups and avoid them if you feel uncomfortable."

RELATED: 7 Best Core Exercises for Sculpted Abs

She Hikes

When White isn't filming the show, she enjoys hiking with her long-time partner John Donaldson, according to the outlet. "Hiking helps keep you in shape because it is a cardiovascular exercise with the same incredible benefits as spinning (or any other cardio) but hiking also provides a lot of muscle stimulation when you are climbing inclined pathways and stepping over rocks and other obstacles. What's more, since hiking is performed outside, it provides many benefits for health and mental well-being such as lower stress, better moods, self-confidence, vitamin D from sun exposure, and more," MacPherson tells us. 

RELATED: 5 Ways Jaclyn Smith Loses Weight at 77

She Walks

In addition to hiking, White loves taking walks with her partner, which is a great way to stay healthy and in shape at any age. "I'm not a young spring chicken anymore and, it is what it is," White told Yahoo. "I do the best I can. I eat pretty good. I exercise. I just try to stay healthy, and be the best I can at my age. That's all you can do." "Walking is an accessible and low-strain form of exercise everyone should do daily," MacPherson states. "Walking is the primary method of travel for humans and we've evolved to be very efficient at it. Walking helps lower blood sugar and blood pressure, improves mental health, helps with weight balance, facilitates digestion, and keeps your joints, bones, and muscles healthy and mobile."

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Over the last few months, the basketball icon has made health a priority, completely overhauling his diet and focusing on getting back into shape and his results are jaw-dropping. Read on to learn how O'Neal shed the weight and what nutrition experts think of his diet and fitness regime. 

He Cut Out Fast Food, Fried Foods, and Ultra Processed Snacks

To kickstart his new fitness goals, O'Neal revamped his diet and cut out a lot of unhealthy foods he ate daily. Throughout his time in the league, the star revealed he ate a lot of fast food, fried food, and processed snacks. He didn't think his diet affected his performance so he didn't think much about what he ate. It was only after he retired he noticed a change and is now regretful. "If I had paid attention, I probably could've been like Udonis Haslem and played 20 seasons, but I did it my way," he told PEOPLE regarding his food choices. "And my way was a good way, but I didn't really take it seriously until I looked in the mirror six, seven years after I retired. I looked terrible. I had no definition and basically, I was fat. I was really fat."

What the Expert Says: Sports performance dietitian Destini Moody, RD, CSSD, LD, tells us, "By eating whole, natural foods, one can drastically reduce the number of unhealthy additives and fillers and unhealthy compounds found in fried, fast, and processed foods, such as trans fats and refined sugars. The nutritional quality of your diet is improved when you eat whole foods and cut out ultra-processed foods."

She adds, "Slimming down requires avoiding ultra-processed foods. They are designed to taste good but not to make you feel full, so you can eat a lot without feeling satisfied. Due to this, these types of food can cause you to overeat and gain unwanted weight."

RELATED: 11 Healthy Fast-Food Orders, According to Dietitians

He Eats Salads

O'Neal is now very mindful of what he consumes and eats four to five nutritious meals a day, which always includes a salad, he told PEOPLE. 

What the Expert Says: According to Moody, "Eating salad, especially with high-quality animal protein, is a great way to get fiber in your diet. The fiber comes from fruits and vegetables; including these in your meal can help you feel fuller for longer." She continues, "Since fiber breaks down slowly in the stomach, this means that you can go for a longer time without needing a meal or snack. In turn, you won't feel the need for unnecessary snacks by eating salads. Furthermore, salads add a lot of volume to your stomach without adding a lot of calories, making meals more satisfying without blowing your calorie deficit out of the water."

He Eats Eggs Every Day

Another healthy choice O'Neal includes in his newly overhauled diet is eggs. For his second meal of the day, he has "little egg wraps." 

What the Expert Says: "Eggs are the highest quality protein you can get. When other foods like fish and beans are measured for their protein quality, eggs are the standard they are measured against," Moody says. "High-quality protein keeps food intake under control and promotes a fast metabolism by controlling hunger and maintaining muscle mass, respectively."

RELATED: 6 Ways Tim McGraw Lost 40 Pounds

He Includes Plenty of Protein Like Chicken and Steak in His Diet

For the last two meals of the day, O'Neal has chicken or steak, which is loaded with essential nutrients and much-needed protein. 

What the Expert Says: "The same deal with eggs, chicken, and steak has all the essential amino acids you need to maintain and gain muscle mass and keep body processes running efficiently and healthily," Moody explains. "Chicken and lean cuts of steak are also lower in fat than other protein sources, like pork, so they have fewer calories, which is excellent for weight loss, and they have less saturated fat. When it comes to saturated fat, you should avoid it whenever possible as it is unsuitable for your heart."

He Does Cardio Three Times a Week

While diet is key to staying fit, being active also makes a difference and O'Neal said he does cardio at least three days a week. 

What the Expert Says: "Cardio effectively promotes weight loss, especially HIIT or high-intensity interval training," Moody states. "This form of cardio involves alternating between short bursts of intense activity followed by a brief rest. It's a format very similar to basketball, so I'm sure Shaq has no problem with this fat-burning form of exercise."

RELATED: Try This Cardio Workout for Faster Weight Loss, Trainer Says

He Weight Trains

In addition to cardio, O'Neal also weight trains and told PEOPLE, "I have more energy. I feel really good. I get to do stuff that I haven't done."

What the Expert Says: According to Moody, "The combination of cardio and resistance training is ideal for losing weight. Just resistance training and cardio are good, but combining the two gives you the best of both worlds." She adds,  "Weight training not only builds muscle which can increase your metabolism at rest, but it also allows you to burn more calories after exercise than cardio does."

RELATED: 5 Best Strength Training Secrets for Faster Weight Loss

He's Dedicated and Consistent

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To achieve results in any health or fitness journey, commitment and dedication are vital. "I still get to eat as long as I eat healthy," he said. "And you gotta cut out the little stuff. No more Cheetos, no more cupcakes, no more stuff like that. So the more and quicker you can discipline yourself, the better and quicker you'll see the results."

What the Expert Says: Moody emphasizes, "The biggest mistake people make when losing a significant amount of weight is not practicing patience. The first few weeks are the hardest as a reduction in calories causes uncomfortable amounts of hunger, and having to commit to a consistent exercise regimen suddenly can be challenging to implement into your daily routine if it is not something you're used to."

She continues, "Since we tend to crave instant gratification, dedication starts to fade when people go through these growing pains and don't see results right away. The body also doesn't like inconsistency in your diet." She adds, "Weight loss happens when the body adapts to a calorie deficit by burning fat for energy. If you aren't consistent with your calorie deficit (otherwise known as your diet), you never give the body a chance to make this adaptation. No fat burning? No weight loss. Dedication and consistency are essential to see the kind of progress Shaq has made."

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