Making one simple dietary
change a week for 6 weeks
The host of Lifetime
Television’s Fit & Lite and The Daily Workout, the
number one daily fitness show in America, has made it her mission to help women
of all shapes and sizes tame their fat zones.
When it comes to getting a
tight, toned physique, Denise says there are four elements that are crucial to
any program: cardiovascular exercise, muscle conditioning, stretching and
healthy eating. Regardless of your body type, Denises 6-week program can help
you shape up. She provides step-by-step explanations of what you should do and
when you should do it.
She also includes her
favorite exercises for the specific areas that need her makeover magic. The
exercises increase in intensity as you work your way through the program. Don't
worry about becoming a mini-Hulk. It's a myth that fat turns into muscle.
Denise says the best way to
lose weight is with a one-two punch of fat-burning cardio and muscle-toning
strength training.
You don’t have to
spend long hours in the gym. It takes just 30 minutes a day to firm up your
figure.
“I personally only
work out 30 minutes a day -- dedicating 30 minutes isn’t much when you
think about it," Denise says. "If you did 30 minutes a day, 5 days a week,
that’s just 2 1/2 hours a week devoted to your health, your whole body
looking and feeling better. A lot of people think you need to run a marathon.
Even 10 minutes can boost your metabolism.
“You’ll start to
see the difference and feel the difference in three weeks. The average woman
loses about 12 pounds in 6 weeks. It’s very safely done. It’s
conservative. I’m not a big believer in a lot of weight lost at once. Two
pounds a week is usually safe and effective and stays off.”
Check out these sample
exercises from the Upper Body workout of Shrink Your Body Fat Zones
Standing Bicep Curls
Weeks 1 & 2
Shapes the front of your upper arms
A. Stand while holding a pair of dumbbells at your
sides, palms facing each other, and with your feet slightly wider than
hip-width apart. Extend through the crown of your head, relax your shoulders,
tighten yours abs and straighten your back.
B. Exhale as you slowly
curl your left hand toward your left shoulder, keeping your elbow in close to
your torso. Rotate your palm inward as you curl your hand toward your shoulder,
squeezing your biceps muscle. Inhale as you lower, then repeat with your right
hand. Continue to alternate sides until you’ve done 10 to 15 repetitions
on each side. For extra fat-burning power, do two sets of 10 to 15 repetitions.
Bilateral Row
Weeks 3
& 4
Targets the backs of your shoulders, shrinks the flab that
tends to press out over your bra strap, minimizes your waist
A. Standing with a slight
bend in your knees, hold a dumbbell in each hand. Bend forward from the waist
about 45 degrees and extend your arms toward the floor, as shown.
B. Maintain a tight tummy
as you exhale and pull the weights up toward your armpits, keeping your elbows
close to your torso. Inhale as you lower the weights. Do 15 repetitions or
repeat until fatigue. For extra fat-burning power, do two sets of 15
repetitions.
Seated Double-Arm Row
Weeks 5 & 6
Tones and shapes the backs of your shoulders and
upper back, carves a beautiful bathing-suit back
A. Sit on the edge of your
chair with your knees bent and feet flat on the floor. Hold a dumbbell in each
hand, with your palms facing behind you. Bend forward from the waist about 90
degrees so that your torso is nearly parallel to the floor. Extend your arms to
the floor.
B. Keep your abs tight as
you exhale and pull the weights up toward your armpits. Inhale as you lower
them. Do 15 repetitions or repeat until fatigue. For extra fat-burning power,
do two sets of 15 repetitions.
Get your
copy of
Shrink Your Female Fat Zones:
Lose Pounds and Inches - Fast! - From Your Belly, Hips, Thighs and
More
I have the most problems with my thighs, Denise tells
eDiets in the fitness exclusive. Its my worst area... its my genetic
disposition just like my mother and grandmother.
