101 Get-Lean Workouts and Strategies for Women

by Muscle & Fitness hers

Overview

With programs that are clearly explained, easy to follow, and, best of all, proven to be effective at burning more calories and body fat, this workbook enables women to achieve firm, healthy, strong bodies. Readers are introduced to numerous forms of working out—from barbells and dumbbells to machines and elastic bands—so that they never grow bored or complacent with the routines. This resource also includes complete meal plans that are designed by some of the country’s best nutritionists, as well as a collection of recipes that are both healthy and delicious.

Product Details

ISBN-13:	9781600787379
Publisher:	Triumph Books
Publication date:	11/30/2012
Series:	101 Workouts
Pages:	176
Product dimensions:	9.00(w) x 7.40(h) x 0.50(d)

About the Author

Muscle & Fitness hers is a bodybuilding magazine that offers professional exercise and nutritional tips for women.

Read an Excerpt

101 Get-Lean Workouts and Strategies FOR WOMEN

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By Muscle & Fitness

Triumph Books

Copyright © 2012 American Media, Inc.
All rights reserved.
ISBN: 978-1-60078-737-9

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CHAPTER 1

Four Weeks TO FIT!

Get your body back with this training, nutrition, and supplement plan designed to help you lose weight and build muscle — fast!

You did it again, didn't you? You've overindulged recently on big lunches and dinners, decadent desserts, and maybe a few too many cocktails. Then, suddenly, one day you woke up with an extra 10 pounds staring back at you in the mirror. So you made a decision to trade your debauchery for the StepMill and clean eating — again — knowing it may take months to get back to where you were. But what if you don't want to wait that long? That's where we come in. With the help of trainer and nutritionist Kim Oddo, who has worked with some of the world's top figure and bikini competitors, we'll show you how to get your body back in only four weeks with this comprehensive crash-course training and nutrition program. Yes, it'll have your body swating and (at times) your stomach grumbling, but in 28 days you'll be back to where you were before you got off track — if not better.

THE Workout Split

WEEKS 1–2

DAY 1 Upper-body Circuit, Abs

DAY 2 Lower-body Circuit

DAY 3 Cardio, Abs

DAY 4 Upper-body Circuit, Abs

DAY 5 Lower-body Circuit

DAY 6 Cardio, Abs

DAY 7 Rest

WEEKS 3–4

DAY 1 Upper-body Circuit, Abs

DAY 2 Lower-body Plyometrics

DAY 3 Cardio, Abs

DAY 4 Upper-body Plyometrics, Abs

DAY 5 Lower-body Circuit

DAY 6 Cardio, Abs

DAY 7 Rest

OVERHEAD MEDICINE BALL THROW

• Stand 8–10 feet in front of a concrete wall with feet slightly wider than shoulder width.

• Hold a medicine ball with your palms facing, and lift it above your head with arms extended.

• Bend your knees slightly as you lean back until you feel a slight stretch in your abs.

• Flex forward and throw the ball as hard as possible against the wall.

• Catch the ball on the return and repeat for reps.

Four Weeks to Fit Program

WEEKS 1–2

* Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train.

* With each circuit you'll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over.

* Focus on compound movements to maximize the amount of work done in this short, full-body routine.

* To keep your heart rate up, you'll perform five minutes of cardio between each circuit at 70–75% of your maximum heart rate (MHR).

* Use an average tempo like 2:1:2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.

* Perform 45–60 minutes of cardio on your cardio days (Days 3 and 6), working at 75% of your MHR.

BARBELL BENCH PRESS

• Lie faceup on a flat bench with your feet flat on the floor.

• Grasp a barbell just outside shoulder width and lift the bar off the rack.

• Slowly lower it toward your lower chest, keeping your elbows pointed out to the sides (not forward), until the bar , is just an inch or two above your chest.

• Press the bar back up forcefully in an arc so it ends up over your neck.

• Stop just short of locking out your elbows.

STIFF-LEG DEADLIFT

• Stand erect holding a barbell with a shoulder-width, overhand grip, and feet six to eight inches apart.

• Keeping your chest high, abs tight, and knees slightly bent, lean forward at the hips, letting the bar naturally track away from your body.

• Pause when you feel a good stretch, then carefully reverse the motion by contracting your glutes and hamstrings, allowing the bar to come closer to your body as you approach the top position.

• Squeeze your abs, back, and glutes at the top.

FOUR WEEKS TO FIT DIET

As with the training portion of this program, the diet is broken down into two phases over four weeks.

PHASE 1: WEEKS 1–2

You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you'll eat between 1,400 and 1,500 calories per day.

You'll consume ample amounts of protein — the building block of muscle — to ensure you're burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake to moderate levels.

MONDAY

Breakfast

1 tsp cinnamon
3 egg whites, scrambled or boiled
1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

2 tbsp balsamic vinegar
½ cup brown rice, cooked
4 oz shrimp
1 small salad, with tomato and onion

Midday Snack

4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked and skinless

Dinner

10 almonds
4 oz asparagus
4 oz halibut

Nighttime Snack

1 tbsp peanut butter, natural
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,442 Calories, 158g Protein, 114g Carbs, 35g Fat


TUESDAY!

Breakfast

3 egg whites, scrambled or boiled
1½ oz Cream of Rice, measured uncooked

Late-morning Snack

1 tbsp almond butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

1 soft corn tortilla, 7-inch diameter
4 oz chicken breast, white meat
½ cup zucchini

Midday Snack

4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked skinless

Dinner

10 almonds
6 oz broccoli
4 oz halibut

Nighttime Snack

1 oz avocado
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat

WEDNESDAY

Breakfast

3 egg whites, scrambled or boiled
¼ cup grits, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

2 tbsp balsamic vinegar
½ cup brown rice, cooked
4 oz chicken breast, white meat
1¼ cups baby spinach

Midday Snack

4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked skinless

Dinner

2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
4 oz shrimp

Nighttime Snack

1 tbsp peanut butter, natural
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat

THURSDAY

Breakfast

1 tsp cinnamon
3 egg whites, scramble or boiled
1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

1 tbsp peanut butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

4 oz sweet potato, baked and skinless
4 oz chicken breast, white meat
4 oz asparagus

Midday Snack

4 oz turkey breast, white meat
½ cup brown rice

Dinner

2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
5 oz tilapia

Nighttime Snack

1 tbsp almond butter, natural
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat

FRIDAY

Breakfast

1 tsp cinnamon
3 egg whites, scrambled or boiled
½ cup oat bran

Late-morning Snack

1 tbsp almond butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

½ cup brown rice, cooked
4 oz chicken breast, white meat
4 oz green beans

Midday Snack

4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked and skinless

Dinner

1 oz avocado
4 oz asparagus
4 oz halibut

Nighttime Snack

1 tbsp peanut butter, natural
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat

SATURDAY

Breakfast

3 egg whites, scrambled or boiled
2 oz hash browns, home-prepared

Late-morning Snack

1 tbsp peanut butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

2 tbsp balsamic vinegar
½ cup brown rice, cooked
5 oz tilapia
1½ cups baby spinach

Midday Snack

4 oz turkey breast, white meat
4 oz sweet potato, baked and skinless

Dinner

10 almonds
1 cup zucchini
4 oz ground turkey breast, 99% fat-free

Nighttime Snack

1 tbsp almond butter, natural
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat

SUNDAY

Breakfast

3 egg whites, scrambled or boiled
¼ cup grits, quick, measured uncooked

Late-morning Snack

1 tbsp almond butter, natural
2 rice cakes, brown rice or multigrain
1 scoop whey protein

Lunch

½ cup black beans, boiled
4 oz chicken breast, white meat
4 oz broccoli

Midday Snack

4 oz ground turkey breast, 99% fat-free
½ cup brown rice, cooked

Dinner

2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
4 oz shrimp

Nighttime Snack

1 oz avocado
1 scoop whey protein
¼ cup plain, low-fat yogurt

TOTALS: 1,456 Calories, 168g Protein, 141g Carbs, 33g Fat

BARBELL BENTOVER ROW

• Stand holding a barbell with your feet shoulder-width apart and bend forward at about a 45-degree angle.

• Keeping your back stable and head up, pull the bar toward your body until it touches your belly button.

• Squeeze your shoulder blades together and pause for a moment at the top of the movement.

• Slowly return to the start position, making sure to stretch your lats fully at the bottom.

SEATED OVERHEAD BARBELL PRESS

• Sit on a bench that adjusts to 90 degrees.

• Take an overhand grip slightly wider than shoulder width and start with the bar under your chin and just above your upper chest.

• Press the bar straight up overhead until your arms are fully extended but not completely locked out.

• Slowly lower the bar back to the start position and repeat.

LEG PRESS

• Sit squarely in a leg-press machine and place your feet on the platform, shoulder-width apart.

• Keeping your chest up and your lower back slightly arched, lift the sled, and unlatch the safeties.

• Bend your knees to lower the weight toward you, stopping before your lower back and glutes lift off the pad.

• Pause for a moment, then extend your legs to press the weight up, stopping just short of locking out your knees.

• Squeeze your thighs hard at the top and repeat.

Four Weeks to Fit Program

WEEKS 3–4 // OVERVIEW

* Increase the amount of weight for both your upper- and lower-body circuits (Days 1 and 5, respectively, during weeks 3–4), and go heavier and use lower reps with each circuit.

* After your body has acclimatized to faster-paced workouts, you'll start plyometrics — exercises that are quick, powerful movements that help the muscles store energy for more explosive training.

* Plyos give you a total cardio workout, so you won't have to hit the treadmill afterward unless you feel you need to.

* To keep your heart rate up and calories burning during the workout, you'll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70–75% of your MHR.

* Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit.

* Perform 45–60 minutes of cardio on a treadmill, StepMill, or elliptical on your cardio days (days 3 and 6) at 75% of your MHR.

BOX JUMP

• Stand in front of a box or aerobics step.

• Sit back into squat position, arms at your sides.

• Straighten your legs and jump up onto the top of the box or step, landing softly and evenly on both feet.

• Jump back down and repeat.

PHASE 2: WEEKS 3–4

* Like Weeks 1–2, Weeks 3–4 are structured to help you lose weight while curtailing losses in lean muscle.

* In this phase, you'll eat between 1,400–1,500 calories per day, as before; however, your macronutrient intake will change.

* Because high-intensity training tears down muscle fibers at a rapid rate, you'll consume a combination of higher protein and healthy fats.

* Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.

MONDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack 3

3 oz chicken breast, white meat
½ oz English walnuts, halves

Lunch

1 cup cabbage, raw, shredded
4 oz chicken breast, white meat
2 soft corn tortillas,
7-inch diameter

Midday Snack

½ medium banana
1 tbsp flaxseeds
1 ½ scoops whey protein

Dinner

2 oz avocado
1 tbsp balsamic vinegar
1 medium salad, with tomato and onion
4 oz turkey breast, white meat

Nighttime Snack

1 tbsp flaxseeds
1 ¼ scoops whey protein

TOTALS: 1,490 Calories, 180g Protein, 90g Carbs, 47g Fat

TUESDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
¼ cup grits, quick, measured uncooked

Late-morning Snack

3 oz chicken breast, white meat
15 almonds

Lunch

1 cup cabbage, raw, shredded
4 oz ground turkey breast, 99% fat-free
2 soft corn tortillas, 7-inch diameter

Midday Snack

3 oz blueberries
1 tbsp flaxseeds
1½BLD scoops whey protein

Dinner

½ oz English walnuts, halves
4 oz broccoli
4 oz turkey breast, white meat

Nighttime Snack

1 tbsp peanut butter, natural
1 ½ scoops whey protein

TOTALS: 1,439 Calories, 179g Protein, 94g Carbs, 50g Fat

WEDNESDAY

Breakfast

3 egg whites, scramble or boiled
1 tbsp flaxseeds
2 oz hash browns, home-prepared

Late-morning Snack

3 oz chicken breast, white meat
½ oz English walnuts, halves

Lunch

½ cup zucchini
4 oz turkey breast, white meat
4 oz sweet potato, baked, skinless

Midday Snack

½ medium apple
1 tbsp flaxseeds
1½ scoops whey protein

Dinner

1 oz avocado
4 oz broccoli
3 egg whites, scrambled or boiled

Nighttime Snack

1 tbsp almond butter, natural
1½ scoops whey protein

TOTALS: 1,413 Calories, 160g Protein, 93g Carbs, 52g Fat

THURSDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

3 oz chicken breast, white meat
2 oz avocado

Lunch

1 cup cabbage, raw, shredded
4 oz chicken breast, white meat
¼ cup brown rice, cooked

Midday Snack

½ medium grapefruit
1 tbsp flaxseeds
1½ scoops whey protein

Dinner

½ oz English walnuts, halves
1 tbsp balsamic vinegar
1½ cups baby spinach
4 oz shrimp

Nighttime Snack

1 tbsp flaxseeds
1½ scoops whey protein

TOTALS: 1,448 Calories, 171g Protein, 82g Carbs, 51g Fat

FRIDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
1.5 oz Cream of Rice, uncooked

Late-morning Snack

4 oz ground turkey breast, 99% fat-free
½ oz English walnuts, halves

Lunch

4 oz asparagus
4 oz shrimp
4 oz sweet potato, baked and skinless

Midday Snack

½ large orange
1 tbsp peanut butter, natural
1½ scoops whey protein

Dinner

1 oz avocado
4 oz asparagus
5 oz tilapia

Nighttime Snack

1 tbsp flaxseeds
1½ scoops whey protein

TOTALS: 1,480 Calories, 178g Protein, 97g Carbs, 46g Fat

SATURDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
½ cup oat bran

Late-morning Snack

3 oz chicken breast, white meat
½ oz English walnuts, halves

Lunch

½ cup zucchini
4 oz chicken breast, white meat
2 soft corn tortillas,
7-inch diameter

Midday Snack

½ medium banana
1 tbsp flaxseeds
3 egg whites, scrambled or boiled

Dinner

1 oz avocado
1½ cups baby spinach
4 oz turkey breast, white meat

Nighttime Snack

1 tbsp almond butter, natural
1½ scoops whey protein

TOTALS: 1,483 Calories, 179g Protein, 91g Carbs, 51g Fat

SUNDAY

Breakfast

3 egg whites, scrambled or boiled
1 tbsp flaxseeds
1/3 cup oatmeal, quick, measured uncooked

Late-morning Snack

3 oz chicken breast, white meat
½ oz English walnuts, halves

Lunch

4 oz green beans
4 oz tilapia
½ cup brown rice

Midday Snack

½ medium apple
1 tbsp flaxseeds
1½ scoops whey protein

Dinner

1 oz avocado
4 oz asparagus
3 egg whites, scrambled or boiled

Nighttime Snack

1 tbsp peanut butter, natural
1½ scoops whey protein

TOTALS: 1,410 Calories, 164g Protein, 88g Carbs, 42g Fat

EXERCISE BALL HIP LIFT

• Lie faceup on the floor, arms out at your sides, knees bent 90 degrees with an exercise ball under your feet.

• Dig into the ball with your heels to lift your hips as high as possible.

• Pause for a moment, then lower to just before your glutes touch the floor and repeat.

CALF JUMP

• Stand with your feet close together and bend your knees only slightly (this is not meant to be a squatting movement).

• Push through your calves and jump straight up, keeping your upper arms close to your sides.

• Continue making small jumps repeatedly (about three inches high).

ONE-LEG BENCH SQUAT

• Stand two to three feet in front of a bench with a barbell resting across your upper back and feet shoulder-width apart, toes pointed forward.

• Extend your left leg back, placing the top of your foot on the bench while keeping your right foot firmly planted on the floor.

• With your back flat, squat down until your right thigh is parallel to the floor.

• Press up through your heel, shifting your hips forward and squeezing your glutes to return to standing.

• Switch legs and repeat.

BENCH STEP-UP

• Grasp a dumbbell in each hand and stand behind the center of a weight bench or step.

• Hold your arms straight down at your sides with your palms facing inward; keep your shoulders relaxed, back, and down.

• Place your left foot firmly on top of the bench or step so that your left knee is bent and aligned directly over your ankle.

• Slightly bend your right knee and push off the floor to lift yourself upward.

• Pause briefly at the top and then step your right leg back down to the start.

• Complete reps with the left leg and then switch legs and repeat.

SQUAT CABLE ROW

• Hold a rope attached to a low-pulley cable.

• Squat until your hips and knees form 90-degree angles.

• Shift your body weight back over your heels and push to stand back up.

• Pause, then pull the cable toward your ribs, keeping elbows tight to your sides.

• Squat back down and let your arms go straight as you drop down.

MACHINE-ASSISTED PULLUP

• Take an overhand grip on the bar of a pullup machine.

• Fully extend your arms and relax your shoulders to stretch your lats.

• Squeeze your shoulder blades together, arch your back, focus on your lats, and pull your body up, aiming your chest toward the bar.

• Pull yourself up until your chin is level with or slightly above the bar.

• Hold the top position momentarily, then lower your body under control back to the starting position.

• Repeat for reps.

EXERCISE BALL PUSHUP

• Lying facedown on an exercise ball, place your hands on the floor in front of you.

• Walk your hands forward, rolling the ball underneath you until you're balanced with the ball under your shins and ankles.

• Keep your legs together, arms extended with fingertips facing forward and your hands slightly wider than your shoulders.

• Contract your abs, drawing your tailbone down so your body forms a straight line from head to heels in plank position.

• Maintain plank and bend your elbows, lowering your chest toward the floor until elbows are in line with shoulders; keep your wrists aligned under your elbows with forearms parallel to each other.

• Press back up to the starting position and repeat.

SHOULDER YTWL CIRCUIT

• Lying facedown on a flat bench, arms extended forward in a Y position, palms facing the floor.

• Lower arms into a T position, then bend at the elbows and draw upper arms down 45 degrees to the torso, forming a W.

• Keeping your upper arms at your sides and palms facing the floor, lower forearms to form an L (not shown), then push arms back to start position and repeat.

(Continues...)

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Excerpted from 101 Get-Lean Workouts and Strategies FOR WOMEN by Muscle & Fitness. Copyright © 2012 American Media, Inc.. Excerpted by permission of Triumph Books.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Contents

Chapter 1 FOUR WEEKS TO FIT!,
Chapter 2 LIFT LIKE A GIRL,
Chapter 3 RESULTS, PERIOD,
Chapter 4 LIFT TO BURN,
Chapter 5 COMBO IT!,
Chapter 6 TABATA TIME,
Chapter 7 CLEAR AS A BELL,
Chapter 8 THROW, JUMP, LUNGE,
Chapter 9 HOME FOR THE HOLIDAYS,
Chapter 10 THE VACATION WORKOUT,
Chapter 11 STRIKE A POSE,
Chapter 12 STRETCH ABILITY,
Chapter 13 BACKSIDE BESTS,
Chapter 14 BUILD YOUR OWN BICEPS,
Chapter 15 BUILD YOUR OWN ABS,
Chapter 16 NUTRITION 101,
Chapter 17 THE GIRLS GUIDE TO SUPPLEMENTS,