10 Pound Meltdown: Part I
Get Your Leanest Body Ever
There are no complicated machines, tricky routines, or hard-to-follow schedules-just a simple plan that guarantees you amazing results.
By: Selene Yeager
This program won't just help you drop 10 pounds- it's going to make you look forward to exercising. That's because each day brings a different workout, and this change-it-up strategy puts your body on the fast track to firm. "When you challenge your muscles with something new each workout, they're constantly trying to adapt, so results come quickly and you keep getting toned," says celebrity trainer Valerie Waters of Brentwood, California. She designed 21 sculpting moves, then we added three fat-blasting cardio routines; mix and match for a fresh workout every time (don't worry, we tell you exactly how to get started). Plateaus will be a thing of the past-and so will flab. Resolve to start our plan today and your New Year will be a heck of a lot healthier and happier.
Your Weekly Workout Plan To lose 10 pounds in a month, do at least 300 minutes of cardio and 2 or 3 strength sessions a week, and follow "The 100% Satisfaction Diet". Here's how it all comes together. Monday Do Monday's moves and the Speed Play cardio workout.*Tuesday Do the Power Hour cardio routine.
Wednesday Do Wednesday's moves and the Incline Challenge cardio workout.
Thursday Do 45-60 minutes of any activity at a moderate intensity (the level at which you can hold a conversation).
Friday Do Friday's moves and the Incline Challenge.
Saturday or Sunday Do the Power Hour or up to 60 minutes of moderate-intensity exercise (see Thursday's plan, above). Rest on the other day. Customize It Follow this plan weekly, or mix it up. Just never do the same routines back-to-back and always rest for 48 hours between strength workouts. If you're trying to firm up and maintain your weight, skip one of the cardio and strength days. *Find this and all other cardio routines at shape.com/meltdown. You'll Need
- a pair of 3- to 5-pound and 8- to 12-pound dumbbells
- a stability ball
- a 12- to 18-inch step or bench
- a Valslide or a paper plate
- a yoga block or phone book
- a resistance band
- a 2-pound medicine ball
- a yoga mat (optional)
What To Do
Warm up for 5 minutes with
any type of cardio, then do
2 sets of 10 to 12 reps of each
move in order, resting up to
30 seconds between sets.
© 2008 Weider Publications, LLC, a subsidiary of
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READER COMMENTS
I love the workout! 10 pounds in 30 days is a totally achievable goal.
— bikinibridget
10 pounds in a month is totally possible. When you average it out is about 2.5 pounds each week. Most diets say you will lose 1-2 pounds a week so this is not so different from that.
I think the key is to really stick with it and monitor what you eat and how much you exercise.
I don't think the amount of cardio is too much either. I think if you are already active and do about 30 minutes. adding another 15-30 minutes should be an easy transition. The only issue I has is I get bored on machines. What I do are group spinning classes 3-4 times a week, a body works class twice a week and walking on the weekends. If you can find activities you enjoy, the time will fly by.
Another option could be to break the amount into two sessions. each day. You can do 30 minutes in the morning, and 30 minute in the evening. It will give you the same benefit as doing 60 total minutes, and might fit better into a busy day.
Any the key to anything being a success, is to find the components that work best for you. If you do that, you will be able to stick to it and enjoy it.
— CRH
I don't really think that anyone should talk down on these exercises. I've been doing them and losing weight. Even if you lose 10 pounds in a month you can keep if off, by working hard. The people on Biggest Loser can lose like 40 lbs. in a month and still keep it off. Losing big comes with big responsibility, you will have to work a bit harder for a while to make sure you keep it off. But that kind of responsibility only comes to those of us that want it bad enough.
— los_angel93
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