The Two-Week Body Makeover

Follow this fat-torch­ing diet and work­out plan to lose up to 10 pounds in 14 days. By Ni­cole Catanese.

Harper’s Bazaar (Malaysia) - - Contents -

DAYS 1+3+5 CAR­DIO-AND-STRENGTH COMBO

Us­ing the playlist be­low, do each move for the du­ra­tion of each song. Move 1: Jump squats. How-to: Squat deeply and reach arms for­ward. Ex­hale as you jump up, reach­ing arms be­hind you with an au­di­ble “Hah!” Move 2: Wide leg drops. How-to: Stand in a wide plié with feet turned out, squat down, con­tract in­ner thighs and but­tocks, en­gage pelvic floor mus­cles, and lower and lift to the beat. Mantra: When your in­ner voice says, “I want to stop,” choose strength, says Toomey. “Change the con­ver­sa­tion you have with your­self.” Move 3: Jump­ing jacks. Move 4: Fore­arm knee lifts. How-to: On all fours with fore­arms on the floor, bend your right leg at a 90-de­gree an­gle, flex foot, and pulse your heel to­ward ceiling. Mantra: “Act like you’re push­ing into some­thing that’s been stuck emo­tion­ally,” she says. Move 5: In­ner-thigh toner. How-to: Lie on your right side. With your right leg straight and toes pointed, bend your left knee and place your left foot be­hind your right knee, then lift and lower your right leg. Move 6: Burpees. Move 7: Re­peat fore­arm knee lifts on your left side. Move 8: Re­peat in­ner-thigh toner on your left side. Move 9: Jump­ing jacks. Move 10: Shoul­der taps. How-to: Come into a plank po­si­tion. Keep hips sta­ble and tap your left hand to your right shoul­der, place left hand down; switch sides and re­peat with­out stop­ping. Move 11: Dol­phin rock. Howto: Start in Down­ward Dog with fore­arms on the floor. Rock for­ward into a plank, then ex­hale back into Down­ward Dog; re­peat. Move 12: Back de­finer. How-to: Lie on your belly, lift your head and chest off the floor; ex­tend your arms along your sides and press palms to­ward each other in small, quick mo­tions. Move 13: Abs cincher. How-to: Lie on your back and bend your knees to­gether at a 90-de­gree an­gle. Slowly lower knees to the left, then bring back to cen­tre; switch sides and re­peat. Move 14: Cooldown. Lie on the floor to do a right and left fig­ure-four stretch. To fin­ish, sit up and close your eyes, and follow your breath in and out for 5 min­utes.

DAYS 2+6

AFTERBURN IN­TER­VALS

Warm-up: Jog for 5 min­utes on the tread­mill or out­side (a 5 to 7mph pace). Sprint: Run as fast as you can for 1 minute to mu­sic that “gets you fired up,” says Toomey. “Go so fast that you feel your heart rate sky­rocket and your legs feel as if it isn’t pos­si­ble to press on.” Mantra: Re­peat “I can do this!” and keep go­ing. “Run through emo­tional blocks,” she says. Re­cover: Lower speed to a con­ver­sa­tional pace for 2 min­utes. Re­peat the sprint-re­cover cy­cle two more times. “If you’re truly go­ing as hard as you can, you should barely get through to the fin­ish line,” ex­plains Toomey. “These all-out anaer­o­bic in­ter­vals in­sti­gate fat­burn­ing.” Want more of a chal­lenge? Add a fourth cy­cle. Cooldown: Jog for 5 min­utes for an ac­tive re­cov­ery or sim­ply walk it out.

DAY 4 EN­DURANCE CAR­DIO

Do any type of car­dio (run, Spin, swim, or dance) that keeps you at a rel­a­tively steady pace for 45 to 60 min­utes. “Long aer­o­bic car­dio is a dif­fer­ent way of strength­en­ing the heart and body than in­ter­val train­ing,” Toomey says. Pro tip: “Let your­self drop into a med­i­ta­tive pace while lis­ten­ing to mu­sic that mo­ti­vates but also calms you,” she says.

DAY 7

REST AND RE­COVER

“Your mus­cles need a day to re­pair,” says Toomey, who sug­gests sit­ting in a sauna or tak­ing an Ep­som salt bath to help soothe sore­ness. To speed up mus­cle re­pair, try foam rolling. “It helps re­lease ten­sion in the fas­cia, the soft con­nec­tive tis­sue of mus­cles, which in­creases blood flow so you re­cover more quickly,” Toomey adds.

Sink or swim, de­ter­mi­na­tion will get you to your best body yet

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