How Hollywood Burns Fat & Builds Muscle

Sitting across from the radiant Ramona Braganza, one thing became immediately clear—this woman knows how to age well. At 60-something, the Hollywood fitness icon behind the sculpted silhouettes of Jessica Alba and Halle Berry is redefining what strength, vitality, and beauty look like in midlife and beyond.

With over two decades of experience as a competitive gymnast, professional cheerleader, and global fitness coach, Ramona has become a trusted voice in the world of wellness. And as she candidly shares her personal journey through menopause, muscle loss, and metabolic shifts, it’s evident that her mission has evolved from creating red-carpet-ready physiques to empowering women to feel powerful in their own skin—no matter their age.

Menopause, Metabolism & the Myth of “Just Fat”

“There was a time when we didn’t even know what brown fat was,” Ramona laughs, referencing the latest research on fat composition. “Now we know so much more—there’s white fat, brown fat, visceral fat—but when I went through menopause, it was just called ‘fat,’ and the advice was to keep working out like before.”

But here’s the reality: working out like before doesn’t work as before. Hormonal changes during menopause impact everything—from where fat is stored (hello, midsection) to how efficiently muscle is built and maintained.

“The body feels unfamiliar,” she admits. “You’re not broken—you’re changing. But consistency in exercise, smarter training, and a shift in mindset are what help you regain control.”

The Smarter Way to Strength Train After 50

Muscle mass naturally declines with age, a process known as sarcopenia. Ramona has countered this head-on, not by working harder, but by working smarter.

“I used to chest press 20 pounds, now I’m pressing 30,” she explains. “It’s about challenging your muscles differently. Fewer reps, heavier weight, and targeted circuits to ignite fat burn while preserving precious lean mass.”

She emphasizes quality over quantity: “If you can do 15–20 reps at 20 pounds, try 10 reps at 25 pounds. Push, tear, rebuild—that’s how you transform your metabolism.”

Her signature 3-2-1 Training Method, a Hollywood staple, combines:

• 3 Cardio segments to ignite fat burn
• 2 Strength circuits to sculpt muscle
• 1 Core segment to build a strong foundation

Efficient and adaptable, it’s the secret weapon behind A-list bodies—and perfectly suited to busy lives and changing bodies.

Running Into Your 50s: Cardio with Care

If you love to run, Ramona won’t stop you—but she will fine-tune your form.

“In your 50s, you’ve got to stretch more, foam roll, and train smarter. Not just run harder,” she advises. “The pounding from your 20s catches up. Now it’s about HIIT treadmill intervals, strategic stretching, and daily mobility work.”

She recommends supplementing cardio with resistance work, paying special attention to the legs. “Legs are key. You can do all the bicep curls you want, but it’s your legs that burn the fat and keep you functional.”

Longevity Isn’t Just Fitness—It’s Hormones, Gut Health & Habits

As we age, hormone levels decline, gut health changes, and energy often dips. Ramona has embraced this shift holistically, diving into everything from cellular rejuvenation with NAD+ supplements to blood flow restriction training, a cutting-edge method that boosts muscle growth without heavy lifting—ideal for aging joints.

Nutrition plays a central role. “I’ve cut down sodium, sugar, sauces, and alcohol,” she shares. “I eat tons of vegetables—broccoli is my favourite—plus grilled proteins and minimal dairy. I spend more on clean groceries because food is either medicine or harmful.”

Her advice is crystal clear: Eat clean. Train smart. Supplement wisely.

Rethinking ‘Perfect’: Performance Over Aesthetics

Perhaps the most empowering takeaway from our conversation is Ramona’s emphasis on performance over appearance.

“So many women want their 25-year-old cheerleader body back,” she says. “But we need to reframe what perfect means. Can you hike that mountain? Can you dance? Can you play golf without pain? That’s your new ‘perfect.’”

Strength, flexibility, energy—these are the new goals.

Movement as Medicine

For Ramona, movement isn’t about hours in the gym. It’s about weaving activity into your day—taking stairs, parking farther, walking faster, even stretching while watching TV.

“Everything adds up,” she says. “Don’t underestimate the power of small, consistent movement.”

Even better? Move in the morning. “It sets your tone for the day. You enter ‘wellness mode’ instead of just productivity mode.”

And for those facing the double-edged sword of menopause and stress? “Dance,” she smiles. “Movement helps with weight, mood, sleep—everything.”

Final Thoughts: The Power of Patience and Progress

“There’s no quick fix,” Ramona concludes. “But if you stay consistent—if you train smarter, eat better, and listen to your body—a year from now, you’ll look back and be amazed.”

Whether you’re navigating midlife changes, stepping back into fitness, or simply seeking a more holistic approach to wellness, Ramona’s philosophy is refreshingly real:

It’s not about getting back to who you were. It’s about becoming stronger, wiser, and healthier than ever before.

Ready to Train the Hollywood Way?

Explore Ramona Braganza’s full 3-2-1 Training Method and follow her on social media for daily inspiration, tips, and movement motivation.

Ramona’s Tip:

 If you’re over 40, consider incorporating:

• NAD+ or magnesium supplements (consult your doctor)
• HIIT cardio & strength circuits
• Clean, anti-inflammatory eating
• Morning movement to start the day
• A fitness tracker to gamify your goals
• And most importantly—rest. Sleep is your best anti-aging tool.

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DISCOVER: ramonabraganza.com