Nothing beats a vacation when you can slim down naturally, thanks to stress-free days and veggie-packed meals.
Reach your favorite destination in health which is your dream size, with the best healthy-eating tricks.
Eat more
Depriving your body with food restriction will definitely backfire. Most people think that by drastically lowering the number of calories will result to faster weight loss. When you don’t consume enough calories, your metabolism slows as well as the rate at which you burn calories. Aim for at least 1,500 calories per day (up to 200 more if you exercise regularly). Concentrate on getting a combination of good carbohydrates such as produce and whole grains, lean protein, such as chicken and fish, and healthy fats, like olive oil or avocado, with each meal.
Go for foods you like
You don’t need to eat unsavory and bland food just to lose weight. It will not yield any good results. There is a chance that you will rebel against this type of diet since you will not enjoy following it. Instead, make your favorite whole grains, fruit and vegetables as the focus of your diet. Forget about healthy foods you’re not crazy about in other dishes. Why not toss spinach into soup or add broccoli into pasta with marinara sauce? It sure does look delicious but also low in calories and packed with vitamins and minerals.
Make meals tastier
To satisfy our need for gastronomic pleasure, our taste buds need to experience all six tastes - sweet, salty, sour, bitter, pungent and astringent - in a meal. Pungent foods or the spicy ones, and an astringent taste (from foods like cabbage) cause a puckering in your mouth. Dieters may overeat after meals because they’ve missed one of these flavors.
Eat for the next few hours
Think about your day’s activities before eating. Think about how active you’re going to be for the next three hours. Your meals should consist primarily of good carbohydrates with a serving of protein and a little bit of healthy fat. Hitting the gym soon? Slightly increase your carbs so you’ll have energy to burn. Protein actually helps you feel full for a little longer than carbohydrates.
Focus on your health
Women who successfully lose weight think of diet and exercise as a means to be healthy rather than ways to be slim. If you want to eat to reduce your heart disease risk, for example, you’ll want to include foods like low-calorie fruit and veggies. A result that you will rave is that you’ll lose weight nearly effortlessly.
Enjoy chocolate
Do not deprive yourself with foods you like to eat. It will likely make you binge on your list of “forbidden” foods. Indulge your sweet tooth, but with limits. You can enjoy eating these foods to about 160 calories a day.
Keep a future-food journal
The traditional food diary where you log what you eat after you bite will give you lesser control than planning meals that you are going to eat ahead of time. In your journal, use one side to schedule meals for two days. On the other, note whenever you eat outside of your planned meals. Once you figure out your trigger points, you can schedule activities, such as walks or exercise, around those times.
Be a food snob
Women throw half a paycheck on a pair of heels, but when it comes to food, we all want a bargain. You’d be better off if you spent a little more. The higher the quality of food you eat, the more satisfied you’d be. Plus, fresh, top-notch foods often have more nutritional value for the buck. Consider it a worthy and healthy indulgence!
Redefine yourself
Picture yourself at a healthier weight. Do you enjoy shopping for new clothes? Would you hit the gym before work every day? Once you have an image of your dream self, choose habits that will help you become that slimmer and healthier person. Eating breakfast will power you through workouts during the day. Give up late night munching to drop a size. These small adjustments can add up and become permanent habits. You are sure to attain the goal of healthier and toner new you.
Relax, and then eat
Have you ever gorged food then suddenly felt so full that you wished you had stopped eating few bites ago? You can avoid overeating by pacing yourself. All it takes is a soothing breathing trick. Inhale deeply through your nose, and then exhale slowly. Repeat several times. This slowdown could help you slim down. Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed-eaters.
These multitasking moves will create sleek, sexy curves at the same time increase your metabolism.
How can multitasking moves increase your metabolism? It is very simple. Just by building lean muscle, it burns about three times as many calories as fat. With as little as twice-a-week strength sessions can speed up your engine so dramatically that your body will automatically burn up to 150 extra calories every day. It continues to churn like a hot engine even when you’re sitting on the couch.
Prepare a pair of 5- to 8-pound dumbbells, a resistance band or piece of tubing tied into a loop and a stability ball.
The plan is for you to do two sets of 15 reps of each toner twice a week, giving your body a day to recover between strength sessions.
Aim to do 40 minutes of heart-pumping activity three days a week. It’s the ideal length of exercise to deliver a metabolism boost even after you stopped moving. Your body’s calorie-burning furnace will remain fired up for 24 to 48 hours after you swap your sneakers for house sandals. You can burn 150 bonus calories a day.
The proven cardio plan
You can do your favorite form of cardio (bike, swim, jog, you name it), as long as you (a) stick with it for 40 minutes and (b) maintain a high intensity. On a scale of 1 to 10, where 1 is sipping a piña colada and 10 is climbing a coconut tree, aim to work at a level 8 for the bulk of the get-lean routine.
How to do it
Warm up for 2 minutes at level 5. For the next 15 minutes, work your way up to level 8 by varying your resistance or speed every 1 to 2 minutes. Now switch it up: Jump rope for 1 minute (if you don’t have one, just pretend), then do jumping jacks for 30 seconds, then do high knee kicks for 30 seconds. Repeat this sequence three times. Next, it’s back to your original form of cardio for 5 minutes. This time, add resistance every 30 seconds. At the halfway point, subtract resistance every 30 seconds. Now alternate 30-second sprints with 30-second recoveries for 5 minutes. Finally do the sequence three times: jump rope, jumping jacks, high knees. Recover at level 7 for 1 minute. Cool down.
Trimming tap
Stand with feet hip-width apart, a resistance band around ankles. Squat with hands clasped at chest (as shown). With right heel, tap in front, return to center; tap to right, return to center; tap behind, tap right, return to center for one rep. Do 15 reps. Switch sides; repeat. • Works butt, thighs
Super squat
Stand with feet wide, toes turned out 45 degrees, a weight in each hand with arms down. Squat, then bend at hips until back is flat; return to squat. Stand as you curl weights to shoulders (as shown). Keeping weights near shoulders, point elbows toward ceiling, then straighten arms to bring weights directly overhead. Reverse arm sequence to return to start. Do 15 reps. • Works arms, butt, thighs
Waist whittler
Start in a side plank with left wrist under shoulder, right hand behind head, elbow out; stack legs, left foot in front of right. Keeping abs tight, bend left knee toward chest as you draw right elbow toward knee (as shown). Return to start. Do 15 reps. Switch sides; repeat. • Works shoulders, abs, obliques
Get-lean lunge
Stand with a stability ball pressed between your lower back and wall. Hold a weight in right hand, arm extended overhead, left hand on hip. Step forward with left foot and place sole of right foot flat against wall. Lunge until right knee hovers above floor as you bend right elbow, bringing weight toward shoulder (as shown). Return to start. Do 15 reps. Switch sides and repeat. • Works shoulders, arms, butt, thighs
Saturday night slimmer
Stand with right foot about 2 feet in front of left, left heel lifted. Hold a weight in left hand, right hand on hip. Bend knees and lower torso to right thigh, reaching left hand to right foot. Stand as you pivot feet and torso forward, raising weight overhead on a diagonal (as shown). Reverse sequence to return to low lunge. Do 15 reps. Switch sides; repeat.
• Works shoulders, abs, obliques, butt, legs
Crunch and punch
Lie back on a stability ball, feet flat, holding a weight in each hand, elbows bent. Pull abs in and slowly crunch up several inches as you punch right, then left, rotating torso in direction of punch (as shown). Lower to start. Repeat. Do three sets of 15 reps.
• Works arms, shoulders, abs, obliques
Toning twist
Start in a deep squat, holding one weight in both hands outside of right hip (as shown). Stand as you sweep weight across body to left and overhead to right while extending right leg to right side. Reverse sequence to return to start. Complete 15 reps. Switch sides; repeat. • Works arms, abs, obliques, butt, thighs
Wall walker
Lie faceup in front of a wall with a weight in each hand, arms straight up, palms facing in. Place toes on wall, with knees bent and directly above hips, and raise butt off floor. Maintain hip lift as you draw left knee toward chest and open right arm to side (as shown). Return to start and repeat on opposite side for one rep. Do 15 reps. • Works chest, abs, butt, thighs, calves
Learn Brazilian’s secret to sculpt their bragworthy bottoms. Capoeira, a martial arts that tones and reshapes while developing a dream derriere can help achieve that fuller rear.
Here is a sexy routine with classic fitness moves to create an effective and fun workout that puts will prepare you to look hot in shorts.
Equipment:
A 2- to 6-pound medicine ball or dumbbell
Directions:
Perform two or three sets of 12 reps of each move three times a week. The plan counts as strength training so it’s better to rest a day in between workouts to let your muscles rest. Add 30 minutes of your favorite cardio on most days to slim down as you tone up.
Joelhada
(Knee strike)
Start in a deep lunge with left thigh parallel to ground, knee over ankle, right leg back. Bring bent right arm in front of face and left arm out to side, parallel to ground. Drive right knee up as you stand and lean back, reversing arms so bent left arm is in front (as shown). Return to starting position. Do 12 reps. Switch legs; repeat. • Works butt, abs, thighs, hamstrings
Pisão kick
(Big-stomp kick)
Stand with feet hip-width apart, left foot staggered slightly ahead of right, holding medicine ball at chest, elbows bent. Keeping right leg in place, bend left knee and pull it toward chest, foot flexed, as you draw arms to left side (as shown). Lean torso to right as you reach ball to right and extend left leg to side. Bring left knee back to chest. Return to start. Do 12 reps. Switch sides; repeat. • Works butt, shoulders, abs, obliques
Esquiva paralela
(Dodge a kick with feet parallel)
From standing, step right foot back into a lunge, swinging bent right elbow forward and left arm to side (as shown). Step right foot to right into a deep squat, while leaning right side of torso to right thigh, and reverse arm movement. Return to lunge, reversing arms. Do 12 reps. Switch sides; repeat. • Works butt, back, abs, thighs
Balança
(Sway)
Squat with feet wider than hip-width apart, holding medicine ball at chest, elbows bent. Maintain squat as you lean forward and sway upper body left (as shown), then right, while moving ball in a figure eight motion, leading with elbows, for one rep. Do 12 reps. • Works butt, shoulders, arms, back, abs, thighs
Meia lua de frente
(Half-moon kick)
Lie faceup with knees bent, feet flat, hands near face, elbows bent. Lift torso off ground as you extend left leg to side, foot flexed. Sweep left leg to meet right leg, swinging bent right arm forward and straightening left arm out to side (as shown). Return to start. Do 12 reps. Switch sides; repeat.
• Works butt, abs, legs
Rasteira
(Sweep)
From standing, step right foot back into a lunge, swinging right elbow forward and left elbow back slightly. Keeping left foot planted, step right foot to side into a deep side lunge, right toes and knee rotated out, right hand flat on ground behind right thigh, left arm reaching overhead (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, abs, inner thighs, hamstrings
Scorpion plank
Start in push-up position. Bend right knee and lift leg to left, pushing through heel with foot flexed; look over left shoulder toward right heel (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, shoulders, abs
Benção kick
(Blessing kick)
Sit with knees bent, feet flat, left hand on ground behind you, bent right elbow in front of face. Press right foot into ground, lift hips and extend left leg slightly higher than right thigh, foot flexed (as shown). Return to start. Do 12 reps. Switch sides; repeat. • Works butt, triceps, abs, hamstrings
The appearance of toned thighs make you look good in a pair tight of jeans. Let’s workout with Bonnie as she guides us how to firm up and tone our thighs.
Pilates can reduce pain in strained or sore muscles. Learn to reduce muscle pain through Pilates with expert tips from a fitness instructor in this free workout video.
Watch Kim Strother demonstrate how to properly execute butt exercises such as squats, single leg dead lift, single leg squat, lunges, walking lunge, hip lift, and so much more. Be sure to get a pair of 5 pound-dumb bells and a piece of towel. Have fun watching his video. You’re on your way to have a lovely behind.
Treat trouble spots such as neck and knees thanks to these six soothers daily or target your tense areas.
Relief is minutes away. Get your own Yoga Tune Up Therapy Balls for only $10 per mesh-bagged pair at YogaTuneUp.com. It is a fitness therapy program that uses balls to rub out muscle tension.
Lower-back loosener
Lie faceup, knees bent, feet flat. Place balls under lower back, one on either side of spine. Lift upper body off floor, propping yourself on forearms. Keeping lower back on balls, raise hips and butt off floor (as shown). Roll lower back up and down over balls for up to two minutes. • releases lower back
Neck nurturer
Sit on edge of chair, feet flat, ball in right hand, head turned to right. Press ball on left side of neck (as shown), wherever you feel tension. Holding ball in place, slowly turn head to left. Return to start. Reposition ball on another sore spot on the left and turn to left again. Return to start. Continue for up to two minutes. Switch sides; repeat. • releases neck
Sole saver
Stand, holding back of chair for support with right hand, left hand on hip. Place ball under center of right foot, pressing body weight on ball (as shown). Roll ball under arch, up and down the length of sole and from side to side, for up to two minutes. Switch feet; repeat. • releases feet
Wrist rescuer
Place balls inside their mesh bag and tie it. (If using tennis balls or racquetballs, substitute a sock.) Kneel; place right forearm, palm up, on balls (as shown). Roll forearm over balls, from wrist to elbow and back, for up to two minutes. Turn palm down; repeat. Switch arms; repeat.
• releases wrists, forearms
Knee fixer
Lie on right side, legs extended, with right forearm supporting upper body. Place ball under right outer thigh, then bend left knee and position left foot in front of right thigh; put left hand in front of body for support (as shown). Slowly shift body so ball moves up to hip and down to knee, then back, for up to two minutes. Switch sides; repeat.
• releases knees, outer thighs
Upper-back relaxer
Stand against wall. Place a ball on either side of spine, above bra strap. Walk feet out about 12 inches, hip-width apart, knees soft, arms down, back pressing onto balls. Squat, rolling back down over balls and raising arms overhead (as shown). Return to standing, rolling back up over balls and lowering arms. Repeat for up to two minutes. • releases upper back, shoulders
This workout shapes a firm butt, a strong back and sexy, shapely legs.
The routine is designed to make your behind - and the rest of your rear view look tighter, stronger, and sexier. His moves target your back, glutes, hamstrings and the neglected calves. The stability ball is great to work out your core but did you know that it also provide leverage for a supereffective back and butt toners.
The plan
Do the exercises three times a week on nonconsecutive days. All you need are a pair of 3- to 10-pound weights and a stability ball. Perform two sets of each move.
The goal
Start off each strength session with 15 minutes of cardio, such as on a stationary bike, aerobic step or StairClimber for extra leg sculpting. Complement this program with at least three additional 30-minute heart-pumping workouts a week. Do them on days you’re not strength training. To tone your tush even more, face backward on the StairMaster, or choose a path for your run or walk that includes lots of hills.
Squat with calf raise
Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Squat until thighs are parallel to floor or as far as you can (as shown). Stand and rise onto toes. Lower heels to floor to complete rep. Do 12 reps.
• works butt, hamstrings, quadriceps, calves
Squat with Good Morning
Stand with feet hip-width apart, a dumbbell in each hand in front of shoulders, palms facing each other. Lower into squat. Rise, then bend over from hips, with back flat, until torso is almost parallel to floor (as shown). Return to start. Do 12 reps.
• works butt, hamstrings, quadriceps, lower back
One-arm angled front raise
Stand with feet a foot or so behind a stability ball, a dumbbell in left hand, palm facing right. Bend over from hips, with back flat, and rest right palm on ball. Lower left arm between legs, then raise it up and out on a diagonal until it’s aligned with torso (as shown). Lower arm between legs. Do 12 reps, then switch arms to complete set.
• works upper back, shoulders
Ball butt blast
Lie facedown with midsection on ball, hands and toes on floor. Bend left knee 90 degrees and flex foot. Leading with left heel, raise left leg as high as you can while keeping hips on ball (as shown). Lower thigh toward ball. Do 12 reps, then switch legs to complete set. • works butt, lower back
Supergirl
Lie with chest on ball, feet wide, toes on floor, a dumbbell in each hand with arms at sides, palms facing legs. Keeping head in line with spine and elbows straight, circle arms forward and up in a wide V, turning hands so palms face each other (as shown). Reverse move to bring hands back to sides. Do 12 reps.
• works glutes, entire back, shoulders
Dumbbell pickup
Holding a dumbbell in right hand, balance on left foot with right foot raised behind you. Keeping left knee slightly bent, lean over and reach right hand toward left foot (as shown). Rise. Do 12 reps, then switch legs to complete set.
• works butt, hamstrings
Sculpt every inch of your upper body including biceps, triceps, shoulders, chest and back; while also engaging your abs and hips so you get double the benefits.
The plan
Using light dumbbells, weighing 3 pounds max, perform two sets of 10 reps of each move. Complete the workout three times a week on nonconsecutive days and you’re on your way to being armed and dangerously sleek in a matter of three or four weeks.
Technique tips
Squeeze your abs throughout each movement to help stabilize your torso, which will keep the focus of the work on your arms. Pull your shoulders back and down, and relax your neck to avoid injury.
Fighter pilot
Stand with feet hip-width apart, knees bent, a weight in each hand, arms down. Bend forward slightly at waist; extend arms to sides at shoulder level, palms forward. Rotate torso left. Let arms follow; look at left hand (as shown). Return to center; rotate right to finish rep. Do two sets of 10 reps. • Works shoulders, obliques, back
Biceps balance
Sit with legs together, knees bent, a weight in each hand. Tilt torso back 45 degrees and lift feet. Hold tilt as you straighten arms forward at chest level, palms up. With elbows in place, curl arms toward head (as shown). Keep body still as you curl arms out and in. Do two sets of 10 reps. • Works shoulders, biceps, abs
Power flye
Lie faceup with feet flat, a weight in each hand, arms out to sides at shoulder level, palms up. Press heels and shoulders into floor as you lift hips as high as you can. Maintain lift as you bring left knee toward chest, and palms together in front (as shown). Lower foot and arms. Repeat with right leg for one rep. Do two sets of 10 reps, lowering hips to rest between sets.
• Works chest, biceps, abs, butt
Hammer lunge
Start in a lunge, with right thigh parallel to floor, knee over ankle, a weight in left hand. Lean forward and place right hand on right thigh. Draw left elbow up to bring weight to ribs. Hold elbow in place, extend arm behind you. Raise chest to vertical as you bring left arm forward and overhead (as shown). Return to start. Do 10 reps; switch sides and do 10 more. Do two sets.
• Works shoulders, triceps, back, butt, legs
Torso twist
Kneel with arms down, a weight in each hand. Lift arms out to shoulder height, palms up, elbows soft. Lean back, rotate torso left and look left (as shown). Return to center, upright; lean back; rotate right to finish rep. Return to center. Do two sets of 10 reps.
• Works shoulders, biceps, back, abs
Sunset, sunrise
Stand with feet hip-width apart, a weight in each hand, arms down. Slowly roll down from waist, one vertebra at a time, allowing head and arms to dangle above floor. Hold for one count, then slowly roll up and bring arms to shoulder height, palms in (as shown). Arch back slightly and reach arms back alongside head and slightly out to sides, palms up. Return to start. Do two sets of 10 reps. • Works shoulders, back, abs
