title: “Reshape Your Body Prevention” ShowToc: true date: “2022-12-26” author: “Neil Cummins”
[sidebar]Each workout specifically targets a body-type problem—heavy hips and thighs, a stubborn belly, soft muscles, midlife weight gain, or excess pounds. With a customized exercise plan, you’ll work out smarter—not longer—and get results fast. We can guarantee this because we had a group of nine women test drive the program. The result: After years of trying gyms, diets and gimmicks to no avail, these women finally slimmed down, toned up, and got psyched to exercise for life. Now you can too. Pick your goal, meet other women with similar body-type problems, and get read to get in shape.
Goal: Lose 20+ Pounds
Because you need to burn lots of calories, this program includes almost daily cardio workouts and high-rep strength training. Here’s what you should do
Cardio: 45 to 60 minutes, moderate intensity, 5 to 7 times a weekTotal body strength training: multi-muscle moves like push-ups and lunges, 3 sets of 12 to 15 reps, twice a week Core toning (like Pilates): one to two exercises, 15 reps each, twice a week[pagebreak]
Goal: Lose 10 to 15 PoundsTo battle the pounds that have been sneaking onto your figure, you need some high-intensity cardio, total-body toning, and a little extra attention around your middle. What you need to do:
Cardio: 45 to 60 minutes, moderate intensity, 2 to 3 times a week and 30 to 40 minutes on intervals (3 minutes of moderate intensity followed by 1 minute of very high intensity), 2 to 3 times a weekTotal body strength training: multi-muscle moves like push-ups and lunges, 3 sets of 12 to 15 reps, 2 times a weekCore training (like Pilates): three to four exercises, 15 reps each, 4 times a week
Goal: Flatten Your Belly
It’s not all about crunches. Yes, you need to firm up your abdominal muscles, but you also need to burn off excess fat with cardio while strengthening the rest of your bod so you’ll stand tall. Good posture is an instant belly flattener. What you need to do:
Cardio: 2 to 3 times a week, but mix it up. Some days do shorter (20 to 30 minutes) workouts at a higher intensity, then longer (45 to 60 minutes) moderate intensity ones, and finally some mid-length (30 to 40 minutes) interval workouts (3 minutes of moderate intensity followed by 1 minute of very high intensity)Total body strength training: multi-muscle moves like push-ups and lunges, 3 sets of 10 to 12 reps, 2 times a weekCore training (like Pilates): five to six exercises, 10 to 15 reps each, 4 times a week[pagebreak]
Goal: Slim Your Hips & Thighs
To blast away stubborn lower body fat, you need to kick your cardio workouts into high gear. Also, by putting in extra time on upper body strength training, you’ll create a more balanced-looking figure.
Cardio: 30 to 40 minutes of intervals (3 minutes of moderate intensity followed by 1 minute of very high intensity), 2 times a week and 20 to 30 minutes of high intensity cardio, 2 or 3 times a weekLower body toning:squats, 3 sets of 8 to 10 reps, 2 times a weekUpper body toning:one exercise each for chest, upper back, shoulders, biceps, and triceps, 3 sets of 8 to 10 reps, 3 times a weekCore training (like Pilates):three or four exercises, 10 to 15 reps, two times a week
Goal: Firm Up
Your focus should be on strength training and using the heaviest weight that you can lift with good form for a full set. Cardio is still important to burn off any excess fat so your new shapely muscles will show. Here’s what you should do:
Cardio: 20 to 30 minutes of high intensity cardio, 2 or 3 times a weekLower body toning: two or three exercises, 3 sets of 8 to 10 reps, 3 times a weekUpper body toning: one exercise each for chest, upper back, shoulders, biceps, and triceps, 3 sets of 8 to 10 reps, 3 times a weekCore training (like Pilates): two or three exercises, 10 to 15 reps, two times a week
Intensity guidelines for cardio
Moderate intensity should feel like you’re working at 5 or 6 on a scale of 1 to 10, with 1 being sitting still and 10 being an all-out sprint.High intensity should feel like you’re working at 6 or 7.Very high intensity should feel like you’re working at 7 or 8.
