This page contains a Flash digital edition of a book.
Center found that people on a higher-intensity workout plan shrank their deep belly fat (and lost up to six pounds) versus slower walkers who actually gained weight during the eight-month study. Ready to walk? Put on


a sports watch and try the 20-minute walking interval, at right.


STEP 3. START EATING CLEANER. Try this simple eye- opening exercise: For three days, keep track of everything you eat or drink. Don’t count calories. Just keep a simple food log and review when done. If you are a typical


American, your three-day food diary will shock you because your list will be filled


with packaged, processed foods containing boatloads of sugar, salt, and chemical preservatives. “These lead to weight gain, high blood pres- sure, diabetes, heart disease, and premature aging,” says Chris Mohr, RD, Ph.D., a nutritionist and weight-loss expert at mohrresults.com. The next step is to break


your fast-food habit. A USDA study suggests that every day that you don’t eat at a fast-food restaurant will keep 500 extra calories out of your body. Then, aim to have at least


one vegetable and one fruit with every meal. By making vegetables and fruits your primary sources of carbohy- drates, you will automatically eat less bread, pasta, rice, and


you will automatically lose weight, says Dr. Mohr. Fiber- rich vegetables and fruits slow the absorption of sugars, lower- ing your insulin response and helping you control overeating. These three steps— eliminating liquid calories, walking, and eating cleaner—


TIME


0:00-2:59 3:00-4:59 5:00-5:59 6:00-7:59 8:00-9:59 10:00-12:59 13:00-14:59 15:00-16:59 17:00-20:00


PACE Warm up, slow and easy


Brisk walk (exertion level 5 to 6 on scale of 1 to 10) Power walk (exertion level 7 to 8, pumping your arms) Brisk walk Power walk Brisk walk Power walk Brisk walk


Cool down, slow and easy


Tip: Walking poles work the muscles in your arms, shoulders, chest, and upper back, helping to burn more calories. Motivation: The Diabetes Prevention Program study showed that walking 150 minutes per week and losing just 7 percent of total body weight (about 15 pounds) can reduce your risk of Type 2 diabetes by 58 percent.


will jump start your shape-up plan for the jamboree. ¿


JEFF CSATARI’s books, includ- ing the new The Belly Off! Workouts, are available for 20 percent off at rodalestore. com using the code “Scout” at checkout.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64