Cheryl Fernandez-Versini (previously Cheryl Cole) is best known as the X factor judge and popular English recording artist from the early 2000’s. She even launched a solo pop artist career in 2009 and has had a ton of success since her 1st big break in 2002 landing on a popular Brit Reality show.
While Cheryl is a very talented woman – most of the attention recently has been on her weight. Cheryl has been attacked by the press and even Simon Cowell on being “too skinny” – but for every hater are people who would die to be as skinny as Cheryl.
Contrary to popular belief – Cheryl does not have an eating disorder or suffer from any specific medical condition. Cheryl recently had a bit of a stomach bug that has caused her to lose some weight – but Cheryl has also been very thin and had a great physique.
Cheryl actually eats a lot – and has hired a celebrity diet coach in the past to help her maximize energy levels, increase her metabolism, and burn body fat around the clock.
We recently sat down with a diet coach that Cheryl has hired in the past and asked him a few questions on how Cheryl has been able to stay so thin.
Q: So first of all – what type of diet was Cheryl on when you were working with her?
A: Cheryl was a popular pop singer and had a crazy schedule so we needed to balance a diet that allowed her to stay thin and also lose weight quickly. Obviously touring the world and taking the stage requires a ton of energy – and we made sure Cheryl always got in quality calories. She actually consumed a lot of “healthy fats” that boosted her hormone levels and energy such as avocado, nuts, and seeds.
Q: How many calories did Cheryl eat per day on average?
A: I’m not huge on counting calories with clients – especially when they are young and active like Cheryl. We went for more quality calories than anything. I would say on average she ate between 1,500 and 1,800 per day. She even would have dessert!
Q: Recently it was reported that Cheryl had a stomach virus and that is why she was so thin at her last few appearances. What type of advice would you give to Cheryl or any woman looking to add weight to their skinny frame?
A: Boost your intake of healthy fats! Fats are 9 calories per gram as opposed to carbohydrates and protein at only 4 calories per gram. Find the healthy fats you enjoy the most and eat them daily. Some of the more popular ones are Guacamole, Peanut butter and almond butter. These are all delicious and decadent and offer quality calories.
So what kind of diet plan did Cheryl follow to maximize her energy and metabolism? We got our hands on her old meal plans and here is an overview! (See other celebs diet plans like Jordan Sparks, Lady Gaga, and Chris Pratt!)
Cheryl Fernandez – Versini Diet Plan Overview
1 Large bowl of Oatmeal with Fresh Fruit (Usually organic blueberries and pineapple), 2 tbsp. honey, 1 tbsp. chia seeds
Mid Morning Snack:
Fruit and Protein Smoothie
1 Cup Almond Milk, 1 Cup Frozen Mixed Fruit, ½ Frozen Banana, 1 Scoop vanilla soy protein powder
Super Greens Salad
2 Cups organic mixed greens (spring mix and spinach), cherry tomatoes, cucumbers, red onions, hemp seeds, jicama, red bell peppers, shredded carrots, 4 ounces grilled chicken breast, Low Fat Honey Mustard Salad Dressing
Late Afternoon Snack:
Protein Bar on the Go (Usually A Quest Chocolate Chip Cookie Dough bar)
6 Ounces wild caught salmon, 2 cups steamed veggies, 1 Cup Cooked Quinoa
Cheryl Fernandez-Versini Workout Plan
Cheryl Fernandez-Versini has always had a slim figure dating back to her reality TV days in 2002. Since then Cheryl has gone on to fame and fortune with a successful music career, and now a popular TV show host and entrepreneur. What is the secret to her maintaining her slim figure?
She of course stays SUPER active with a combination of dance practice, Yoga, and cardio.
Cheryl is used to the active lifestyle as she went on tour singing and dancing for nearly a decade before she started to host the popular TV Show X factor with Simon Cowell.
Over the last 6 months’ many people have criticized Cheryl for being “too thin” – and she admitted to having a bit of a stomach bug.
Cheryl is making a concerted effort to gain healthy weight and lean muscle mass so she doesn’t appear to skinny and frail. She has reportedly lost 15 lbs over the last 6 months – and that was after already being very thin!
Cheryl got the help of a celebrity trainer to help her gain some weight back that she lost and to tone her muscles.
We sat down with Chery’s trainer recently and asked a few questions about her specific routine to tone her body and gain back the weight she lost after being sick.
Cheryl Fernandez Trainer Q and A
Q: What type of activities do you have Cheryl doing weekly to tone her body and gain weight?
A: Since Cheryl is already exceptionally fit we have her doing a wide range of toning and sculpting activities such as yoga, Machine resistance training, and bodyweight training. We tried to get Cheryl into Cross fit but the likelihood of a training injury was too high for her demanding career.
Q: How many days per week does Cheryl Workout?
A: Cheryl undergoes an intense Yoga and Abdominal training session on Monday or Tuesday depending on her schedule. Wednesday is typically a machine resistance training day where we go through a full body regimen on specific machines.
Thursday is usually a rest day, and over the weekend Cheryl will go through a full body resistance training regimen with bodyweight exercises only.
Q: What can the average person learn from this type of regimen?
A: Its all about having fun and not sticking with the same thing. Cheryl is not big on lifting weights, so we only have her do 1 full body regimen per week. The other resistance training workout is done outside in the sun so she thinks of it as sun tanning and not working out! She also loves Yoga so we combined yoga with a great abdominal training regimen.
How intense is this workout regimen? Let’s take a look at the Cheryl routine designed to sculpt her body and help her put on healthy weight.
Monday or Tuesday: Yoga/Abdominal Training Routine
30 Minutes of Advanced Yoga (Cheryl has been doing Yoga for 3 Years)
Full Abdominal Training Routine Circuit: 3 Total Circuits
30 Seconds: Bicycle Crunch
30 Seconds: Bicycle crunch
45 Seconds: Plank hold(Center)
45 Seconds: plank hold (left and right)
1 Minute Russian Twist with Medicine ball
30 Seconds Hanging Leg Raises
30 Seconds Medicine Ball Standard Crunch
Wednesday: Resistance Machine Training (Full Body)
Cheryl will perform 3 sets of the following exercises with 75 seconds rest between sets. Cheryl put an emphasis on lifting heavy and staying between 8-10 reps per set to maximize her toning.
Machine Chest Press
Leg Press Machine
Seated Preacher Curl Machine
Seated Iso Lateral Shoulder Press
Seated Row Machine
Lateral Pull Down Machine
Weekend: Body Weight Resistance Training
Cheryl would try to get in a body weight exercise routine on the weekends. When the weather was nice she and her trainer would head outside and do the following full body circuit.
Cheryl would do 3 total circuits of this body weight routine with 30 seconds rest between exercises.
Body Weight Exercise Circuit
Body Weight Pull Ups (With assistance)
Body Weight Dips (With assistance)
Knees on Ground Push Ups
Burpees with Squat Jumps