Jump-start your fitness program with a work-only routine! Many women come up in the gym and ask about “training secrets for success.” The big “secret” is that dedication to achieving a goal and self-sacrifice are the only ways to improve the battle for a better body.
CLEAN UP YOUR DIET
Start makeover with your daily meal plan by cutting bread and pasta. You will notice a significant difference in one week. Baked potatoes and brown rice are OK for the first two or three weeks, then limit carbs to a bowl of oatmeal at breakfast and two or three portions of a green vegetable or fresh fruit with your four or five small meals per day. Increase the intake of protein to compensate for the calories lost with reduced carbs, but favor leaner choices such as protein shakes, chicken and fish.
POWER UP THE CARDIO
Shoot every other day for 40-60 minutes per session. Never train in any given cardio workout for more than 60 minutes as this leads to overtraining and tiredness. Alternate outdoor cardio (running, hiking and blading) in the gym with machine cardio, such as the treadmill, stationary bike and stair climber, according to climatic conditions. To keep things fresh and fun, alternate indoor cardio options if you live in a cold-weather climate.
MY AB CIRCUIT
No one wants to spend more time on abs than is essential. On the other hand, by wearing skintight pants that are cut very low to reveal as much stomach as possible, everyone wants to have killer abs to show off. I designed a circuit of crunches (upper abs), twisting crunches (upper abs and obliques) and lying leg lifts (lower abs) to target the abs from every angle and to get the cut-up work done quickly and efficiently.
Let’s get one thing right from the start: you need to do exercises that develop the rectus abdominis, the long muscle that originates from the pubis and inserts into the fifth, sixth and seventh rib cartilage. Crunches hit the top half of the rectus and hit the bottom half of the leg raises. Twisting crunches target the upper rectum as well as the outer obliques, the muscles on either side of the torso attached to the lower two-thirds of the rib cage and inserted on the side of the pelvis.