As a personal trainer, I aim to inspire and guide my clients toward a healthy and active lifestyle by exploring celebrities' workout routines and diets.
In this article, I delve into Selena Gomez's fitness journey, which helps her stay toned and in shape and supports her post-kidney transplant recovery.
After spending several hours tracking her body transformation over the years and gaining insights from her trainer, Amy Rosoff Davis, I will uncover valuable lessons to inspire and motivate others on their fitness journeys.
Quick Summary
- Selena Gomez incorporates various exercises into her fitness routine, including hiking, circuit training, yoga, cardio, Pilates, and strength training.
- Selena Gomez is committed to eating healthily and follows a nutritious diet that incorporates green vegetables, fruits, and protein-rich foods like rice and eggs.
- Her supplement regimen includes essential vitamins such as A, C, D, E, B12, and calcium.
Celebrity Stats
- Age: 30 years old
- Height: 5’5”
- Weight: 130 lbs
- Waist: 30”
- Chest: 36”
Selena Gomez Workout Routine: Tips to Try
Selena Gomez embraces a diverse fitness regimen encompassing various exercises, including Pilates, hiking, cardio, dance, spinning, and circuit training.
Additionally, she incorporates yoga and stretching into her routine to alleviate fatigue, muscle soreness, and joint inflammation, particularly during her post-kidney transplant recovery [1].
Here's a breakdown of Selena's weekly workout schedule:
- Monday (20 minutes) - jogging, donkey kicks with ankle weights, squats, jumping jacks, planks, and stretching exercises.
- Tuesday (20 minutes) - jumping jacks, lunges, squats, crunches, yoga, and stretching exercises.
- Wednesday (30-45 minutes) - warm-up + circuit training.
- Thursday (60 minutes) - warm-up + Pilates.
- Friday (30 minutes) - one of the following forms of cardio: fast walking, dance cardio, skipping exercises, or high-intensity interval training (HIIT).
- Saturday (60 minutes) - yoga exercises, such as downward dog knee to elbow and butterfly forward bend.
- Sunday - active rest day.
“Regardless of your exercise schedule, it's important to listen to your body. It will tell you if it needs a rest day, even if it's a day where you are supposed to be working out instead.”
- Elizabeth Quinn, Exercise Physiologist
Selena's trainer encourages not keeping your same old routine to make your workouts fun and keep your muscles active. Research also supports the idea that exercise variation increases motivation and promotes muscle growth compared to a fixed exercise selection [2].
Moreover, Selena's trainer advises against relying on the scale to measure progress. While it can be helpful to track your progress, it's essential to avoid developing unhealthy mental patterns and obsessive thoughts. To prevent this, she suggests focusing on overall wellness through regular exercise and a balanced diet, trusting that your body will respond positively.
Similarly, research has indicated that frequent self-weighing is linked to a higher likelihood of binge eating and unhealthy weight control behaviors in females [3].
According to Selena’s personal trainer, prioritizing stress management and participating in enjoyable activities is vital in facilitating fat loss. This belief is supported by research, which has demonstrated that women who reported experiencing stress within the past 24 hours burned approximately a hundred fewer calories on average than non-stressed women.
This difference could lead to an 11-pound weight gain over a year. Additionally, stressed women tend to have higher insulin levels, a hormone that promotes fat storage [4].
“Whether you enjoy yoga or you find solace in reading a good book, try adding simple stress relievers like taking a deep breath, listening to music, or going on a walk into your daily routine. Doing so can reduce your cortisol levels, helping you manage your weight.”
- Elizabeth Scott, Health Editor
Selena Gomez Diet Plan
Selena Gomez’s diet includes a variety of nutritious foods. Here is a breakdown of her typical meals:
- Breakfast - granola with Greek yogurt or scrambled egg burritos filled with chorizo, rice, avocado, and beans.
- Lunch - turkey, beans, avocado, and a salad dressing made with Dijon mustard, olive oil, and lemon juice.
- Dinner - bowl with Asian marinated chicken or salmon, cucumber, avocado, teriyaki sauce, and rice.
- Snack - juice made with cucumber, kale, ginger, and carrot.
Nutrition Principles
Because of Lupus, Selena Gomez may have experienced emotional eating, anxiety, and depression [5,6].
When Amy Rosoff Davis stepped in to help, she tried changing Selena's eating habits from fast foods to healthy meals consisting of veggies, fruits, nuts, herbs, healthy fats, proteins, etc. She added that these changes in her diet helped shape her appearance even with barely any ab exercises.
Selena Gomez is a prominent advocate for promoting a healthy body image, and it comes as no surprise that she prioritizes wholesome habits to maintain proper weight.
Recurring attempts to diet, by signaling to the body that the food supply is often insufficient, will lead to greater fat storage than if the food was always abundant and will slow your body’s metabolism [7].
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Which Supplements Does She Take?
The supplements that Selena Gomez takes are vitamins A, E, C, D, B12, and calcium. Each of these supplements plays a specific role in promoting her overall health and well-being.
- Vitamins A and E - Selena Gomez takes vitamins A and E. These vitamins benefit individuals with kidney diseases, providing anti-inflammatory, antioxidant, and antiapoptotic functions [8]. Research has shown that they also promote optimal eye health [9].
- Vitamin C - Selena Gomez takes vitamin C, which plays a role in weight loss. Studies have shown that individuals with adequate vitamin C levels oxidize more fat during exercise than those with low vitamin C levels [10].
- Vitamin D - It supports bone health and helps reduce the risk of various diseases, such as osteoporosis [11].
- Vitamin B12 - It may serve as a cognitive enhancer for patients with vitamin B12 deficiency.
- Calcium - Research has shown calcium is crucial for maintaining healthy bones and may help prevent fractures, osteoporosis, and diabetes [12].
FAQs
How Did Selena Gomez Lose Weight Fast?
Selena Gomez lost weight by adopting a healthy diet and a rigorous workout routine. With the assistance of her personal trainer, Amy Rosoff Davis, she made informed food choices and developed a tailored workout routine that accommodated her demanding schedule.
What Kind of Food Does Selena Gomez Eat?
Selena Gomez eats whole and organic foods in her dietary choices to support healthy body weight. Her meals typically include vegetables, protein sources, and brown rice, providing her with optimal energy and stamina. While adhering to her nutritious regimen, Selena occasionally indulges in a favorite cheat meal of pizza.
Follow Selena Gomez's Workout Routine and Diet for an Inspiring Body Transformation
Selena's approach serves as a positive example by emphasizing staying active, eating healthy, and fostering a positive relationship with one's body. Rather than resorting to unhealthy methods or overly restrictive diets, she encourages a balanced and sustainable approach to wellness.
In line with this, I often recommend incorporating a healthy, protein-rich diet rather than restrictive dieting to my clients. You may also consider including one of the protein powders in your routine:
Based on our tests, these supplements have increased feelings of fullness, helping to reduce overall calorie intake and support weight management goals. Moreover, when combined with strength training exercises, protein powders may aid in promoting muscle growth over time.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147914/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6934277/
- https://pubmed.ncbi.nlm.nih.gov/17116510/
- https://www.biologicalpsychiatryjournal.com/article/S0006-3223(14)00385-0/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6076116/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5310017/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5139007/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9160709/
- https://www.sciencedirect.com/topics/neuroscience/vitamin-a
- https://pubmed.ncbi.nlm.nih.gov/15930480/
- https://www.sciencedaily.com/releases/2016/10/161025125102.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4337919/
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