Beat Your Body's Fat Traps

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3 or more days: Yoga

Week 5

2 days: 35–40 minutes of moderate-intensity cardio

2 days: 30 minutes of interval cardio, alternating 30–60 seconds of high-intensity activity (going faster or increasing resistance or incline so it's difficult to carry on a conversation) with 1- to 2-minute recovery bouts at a moderate intensity

3 or more days: Yoga

Week 6

2 days: 40–45 minutes of moderate-intensity cardio

3 days: 30 minutes of interval cardio

3 or more days: Yoga

After 6 weeks, you can maintain this level of activity if you're satisfied with your results. To lose more weight or bust a plateau, continue to increase your moderate workouts up to 60 minutes total and the interval workouts up to 45 minutes total.

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More from Prevention:

10 Reasons to Get Off The Couch

5 Yoga Moves to Boost Energy

9 Easy Ways to De-Junk Your Diet

15 New Health Tricks to Try

Curb Your Appetite Yoga

This flowing yoga routine was developed by Laura Madden, a yoga instructor and fitness director of the Scottsdale Resort and Athletic Club in Arizona. Hold each pose for 3 to 5 breaths, unless otherwise directed.

1. Warrior II

Stand tall with feet together. Take a large step to right. Bend right knee into a lunge, right knee over ankle and toes pointing to right; point left foot forward. Extend arms out to sides.

2. Side Reach

From Warrior II, rest right forearm on thigh and reach left arm overhead, lengthening spine.

3. Plank

From Side Reach, place hands on floor, one on either side of right foot. Move right foot back next to left one. Hands should be directly beneath shoulders; body in a straight line from head to heels.

4. Downward-Facing Dog

From Plank, reach hips upward, bending body into an upside-down V. Press heels toward floor.

5. Cobra

From Downward-Facing Dog, bend knees and lower body to floor. With hands under shoulders, lift chest off floor. Keep shoulders down. Press palms, hips, and tops of feet into floor.

Repeat moves 1 through 5: from cobra, press up onto knees, then feet. Roll up one vertebra at a time so head comes up last as you stand. Repeat series, lunging to left for moves 1 and 2. Once you've completed all 5 moves, finish with moves 6 and 7.

6. Tree Pose

Place left foot against right calf or inner thigh, not knee. Lift rib cage to elongate spine, and bring hands to prayer position. Hold, then repeat with opposite leg.

7. Goddess Pose

Lie with soles of feet together and as close to hips as comfortably possible, stretching inner thighs. If this is too intense, straighten legs. Breathe deeply in this pose for 2 to 5 minutes.

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More from Prevention:

10 Reasons to Get Off The Couch

5 Yoga Moves to Boost Energy

9 Easy Ways to De-Junk Your Diet

15 New Health Tricks to Try

Break the Work Out/Pig Out Cycle

Working out can make you work up an appetite, but don't think you can indulge in fettuccine Alfredo or have ice cream every night as a reward. You'll lose more weight and see faster results if you combine exercise with these smart eating strategies to curb your appetite. Here's how to avoid eating back all the calories you work off.

Eat Every 3 to 4 Hours

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