Burn fat and tone your trouble spots in 4 weeks.
5 Body-Sculpting Rules for Faster Results
Stand tallTo maintain your posture (read: beautify your body in seconds), keep your chest open, shoulders down and back, head level, and spine long.
Contract your core
Engage your abs, back, and obliques (side torso muscles), keeping them taut at all times.
Keep your muscles active
Focus on contracting the muscles you're working throughout the move.
Remember, quality beats quantity
Perform only as many reps as you can do with good form. As soon as you get sloppy, call it quits.
Perfect your breath
Inhale and exhale deeply and evenly throughout each move. Don't hold your breath or gasp for air.
Calorie-Sizzling Cardio Plan
To get a beach-ready body, "you need to bounce the heart rate--get it out of your comfort zone for short bursts," says Jan Griscom, an elite trainer at Chelsea Piers in New York City. By turning up the intensity in short bouts, you'll burn about 40 percent more calories than you would if you worked out at a moderate but even intensity.This cardio plan works with any type of aerobic exercise, including walking, cycling, and swimming. For the best results, do this 25-minute routine 4 or 5 days a week and choose activities that target your most troublesome body part. To slim your hips and thighs, try walking on hilly terrain, inline skating, or cycling. For belly-flattening cardio, choose rowing or swimming.
Warm up by performing your activity of choice at an easy intensity for 4 minutes, gradually increasing your effort to a moderate intensity level of 5 or 6 on a scale of 1 to 10 for another minute. (1 is not much harder than reading; at level 10 you're running so hard that you can't speak.) From there, ramp up and perform the following bounce intervals at an intensity of 7 to 9:
30 seconds, 1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute, 30 seconds. Between each bounce interval, recover for 1 minute at level 5 or 6. Cool down for 4 minutes when you're done.
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