Lose Weight > Weight Loss Tips > About Tips > Shrink A Size In 14 Daysvar zeus = zeus

Shrink A Size In 14 Daysvar zeus = zeus

Intrigued by research spotlighting eccentric training as one of the most effective ways to get firm, we asked fitness expert Chris Freytag to create a superfast shape-up exercise routine using this unique technique. When we put a group of readers on the plan, the results were eye-popping: Testers had an average weight loss of 6 pounds and 10 inches in 14 days, with the most successful volunteers losing up to 12 pounds and more than 22 inches all over.

The secret is in the program's slow-motion strength routine. Instead of lifting and lowering for 2 counts each, you'll double the lengthening "eccentric" phase of an exercise (i.e., straightening your arm during a biceps curl) to 4 counts. "Each muscle fiber works harder so you get firmer faster," explains Freytag. An East Carolina University study found that women who did eccentric training increased their strength nearly twice as much as those who lifted weights at a normal pace after just 1 week. You'll also build more muscle and rev up your metabolism to burn fat faster. Here's how to do it.

(Looking for a personal trainer to help you achieve flat abs and a strong core? Hollywood trainer Michelle Lovitt has the moves and motivation you need in her Ultimate Flat Belly DVD.)

Workout At A Glance
The Strength Plan
What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.
Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).
Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.

The Cardio Plan
Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.

To rev up results
Follow a healthy diet of about 1,600 calories a day.

Your 2-Week Turnaround
Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving throughout the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.

The Strength Plan: Workout A
1. Hip drop

Firms: Front and side abs
Lie facedown, balancing on elbows, forearms, and toes; abs tight.
Slow It Down: Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side.
Make It Harder (Week 2): Do 12 to 15 times each side.

2. Beach Ball Hug

Firms: Chest, abs, hips
Lie faceup, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor.
Slow It Down: Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you're hugging a beach ball. Do 6 times; repeat with right leg.
Make It Harder (Week 2): Raise both feet off floor.

3. Full-body roll-up

Firms: Abs
Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts.
Slow It Down: Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in both hands.

4. Breast stroke

Firms: Upper and middle back
Lie facedown, arms extended overhead, palms facing in. Lift head and arms off floor and hold for 2 counts. Lift chest a few inches off floor and swim arms out to sides and down toward legs (thumbs toward floor) in 2 counts. (Keep abs tight, toes on floor.)
Slow It Down: Lower chest and bend arms, bringing them along body back to start position in 4 counts. Do 8 to 10 times.
Make It Harder (Week 2): As you lift chest and swim arms, raise both feet off floor, then lower.

5. Read the paper

Firms: Front and side abs
Sit with knees bent, heels on floor, arms in front of body, as if holding a closed newspaper.
Slow It Down: Roll back halfway down to floor and twist to left in 4 counts, as if opening the paper on left side. Pull yourself up to start position in 2 counts. Repeat on right side. Do 8 to 12 times per side.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in each hand.

The Strength Plan: Workout B
1. Plie with biceps curl

Firms: Biceps, glutes, quads, inner thighs
Stand with feet wide, toes out, dumbbells by thighs, palms forward. Bend knees and lower for 2 counts, as you curl weights toward shoulders. Slow It Down: Squeeze glutes and inner thighs as you stand up and straighten arms in 4 counts. Do 8 to 12 times.
Make It Harder (Week 2): Use heavier weights.

2. Forward Lunge and Raise the Roof

Firms: Shoulders, core, butt, quads
Stand with feet together, dumbbells overhead, palms forward.
Slow It Down: Step right foot forward and bend both knees as you lower weights toward shoulders in 4 counts. (Keep right knee over ankle.) Stand up to start position, pressing weights overhead in 2 counts. Do 8 to 12 times; switch legs.
Make It Harder (Week 2): Swing left knee forward to hip height as you stand up.

3. Squat With Straight-Arm Pressback

Firms: Shoulders, arms, glutes, quads
Stand with feet about 4 inches apart, dumbbells at sides, palms facing behind you.
Slow It Down: Sit back, keeping weight over heels, as arms swing forward toward knees for 4 counts. Stand up in 2 counts while pressing weights behind you. Do 8 to 12 times.
Make It Harder (Week 2): Lift left leg back and squeeze glutes as you stand; switch legs halfway through set.

4. Tip it Over

Firms: Arms, butt, hamstrings
Stand with dumbbell in left hand at side, right hand on chair for balance.
Slow It Down: Keeping spine straight and abs tight, lean forward in 4 counts, and lower left arm while lifting left leg. Stand up in 2 counts, while doing a biceps curl and raising left knee in front. Do 8 times; switch sides.
Make It Harder (Week 2): Use a heavier weight and skip the chair.

5. Curtsy Lat Raise

Firms: Shoulders, butt, outer thighs, quads
Stand with feet together, dumbbells at sides, palms in.
Slow It Down: Cross right leg behind left, bend knees, and lower as you raise right arm out to side in 4 counts. (Keep left knee over ankle and facing forward.) Stand up to start position and lower arm in 2 counts. Do 8 to 12 times; switch sides.
Make It Harder (Week 2): As you stand up, lift right leg out to side.

The Cardio Plans
Speed Ladder
This challenging exercise routine features intervals that get increasingly harder but shorter, followed by brief recovery periods.

Time

Activity (Speed*)

Intensity**

How It Feels