The shape: Women with ruler-straight body types, like Cameron Diaz, can wear nearly anything—but

they don’t generally have the girl curves to really kick it up in a bikini. Any weight they do carry usually
forms a little potbelly, just like the boys get. Straight/boyish builds are similar to athletic types in that
they also carve a fairly square silhouette; but unlike their athletic counterparts, boyish builds tend to have
a tough time getting muscle tone.

The Rx: To add some curves, women with straight builds should focus on tightening their core—
especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the
sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle
mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-
type’s shoulders, lessening the frail-looking frame.

The Best Workouts:

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do
another set of that same exercise. To amp up your results, follow your strength workout with a round of
Smart CardioIntervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise,
with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the
entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to
60 seconds before repeating the set one more time.

SET 1 Lift-off Lunge [10 to 12 reps per leg], Mermaid

SET 2 Pushup and Leg Raise [8 to 12 reps], Crossover Crunch
SET 3 Squat and Overhead Press, Plyo Plank
SET 4 Hundred on the Ball, Stacked Pushup

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-
training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill,
elliptical trainer, or stationary bike.
Blast unwanted fat and create a knockout butt with this two-phase program from Perkins. First, the
"Wake 'Em Up" body-weight exercises are designed to light up your central nervous system and get your
glutes primed and ready. "Because they are a particularly sleepy muscle group, performing light glute-
activation moves prior to weighted exercises will increase subsequent glute activation," says Perkins.
Follow it up with the "Build 'Em Up" moves, which will challenge and stimulate your glutes to
encourage muscle growth and rev your metabolism.

Two to three times a week, perform three sets of each exercise for the prescribed number of reps, resting
60 seconds between sets. Do all three sets for each exercise before moving on to the next. Remember:
The last two reps of every set should be tough, but not so tough that your form suffers.

EXERCISE 1PRONE LEG RAISE

Lie facedown on the floor with your head supported by crossed arms, legs shoulder-width apart, core
engaged (a). Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them
together to touch (b). Pause, then slowly lower back to start. That's one rep.

EXERCISE 2GLUTE BRIDGE

Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt (a). Brace your
core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling (b). Hold the
position for two seconds before lowering to start. That's one rep.

EXERCISE 3STRAIGHT-LEG HIP EXTENSION

Face a low cable machine and attach the ankle strap to your left ankle, holding the machine lightly for
support. (If you don't have access to a cable machine, use a light resistance band.) Shift your weight onto
your right leg, keeping both knees soft (a). Squeeze the glutes and extend your left leg straight behind
you, keeping your toes slightly flexed (b). Hold this position for two seconds. Return to start. That's one
rep. Complete all reps before switching sides.

EXERCISE 4PLIE SQUAT

Stand with feet more than shoulder-width apart, toes turned outward 45 degrees. Hold a barbell across
your shoulders and stand tall (a). Bend your knees to lower your body until your thighs are parallel to the
floor, keeping your chest upright and core tight (b). Press through your heels and straighten your legs to
stand. That's one rep.

EXERCISE 5WALKING LUNGE

Place a barbell across your shoulders (a), then step your left leg forward into a lunge, bending both knees
to 90 degrees (b). Press through your left heel to push up and step forward into a standing position. Step
your right leg forward into a lunge and repeat. Each step is one repetition.

EXERCISE 6SPRINTER KICKBACK

Face a low cable machine and attach the ankle strap to your left ankle. (You can also use a light
resistance band if necessary.) Lift your left knee up in front of you, right knee bent (a). From this
position, squeeze your glutes and drive your left leg back to extend your hip until your leg is straight
behind you, pressing through your left heel (b). Return to start and complete all reps before switching
sides.

EXERCISE 7STEP-UP
Place a barbell across your shoulders and stand in front of a stable stepping block or bench. Stand tall
with your core engaged, then place your left foot on the bench (a). Driving through that heel, push
yourself up on the bench (b). Step back down to the floor to return to start. Complete all reps, then switch
legs.
3

EXERCISE 8SINGLE-LEG DEADLIFT

Hold a barbell in front of your thighs, using an overhand grip. Soften your knees and shift your weight
onto your left leg (a). Hinge forward from your hips to lower the bar toward the floor, keeping it close to
your body and raising your right leg behind you. Your left knee should be slightly bent, and your chest
lifted, back flat, and arms straight (b). Press through your left heel and contract your glutes to reverse the
movement and return to start. Complete all reps, then switch legs.

What Does Intense Means?

In that case we will do multiple exercise in a row (up to 3), decrease the rest time between sets while
including bodyweight and weighted exercises. By applying these principles, we will be able to wo rk
several muscle groups in one workout: thus build your whole body, increase the number of calories
burned, improve our cardiovascular system and decrease the time spent in the gym.
It's not that we don't like to be at the gym, but it's always better to do 1 hour of intense training than 2
hours and rest too much between your sets.

Weight Training And Cardio Training For Women

If you're a beginner, you must first understand these workout principles.
During this intense 3 days women's workout routine, we will perform full body workouts and put an
emphasis on compound exercises in order to get strong and burn fat. Remember that the whole body
needs to be toned if you want to look great.
This females' workout plan is composed of 3 days of training:
  2 days of intense workout training
 1 day of intense workout training + HIIT on a treadmill

Train With Bodyweight And Moderate Weights

During the 5 days women's workout routine, we've learned that lifting moderate/heavy is necessary to
get a good shape.
Therefore, forget the 2 kg dumbbells, we will make you get stronger for real!

Women Must Aim For 8-12 Reps To Shape Their Bodies

Now you know that if you want to get toned, you will have to work these muscles effectively. In order
to achieve this, you will have to aim for 8-12 reps for all muscle groups except legs. Legs often require
12-15 reps in order to get them well defined. This is the best rep range to give a good definition to your
muscles.
Research has shown that if you struggle to achieve these rep ranges, you will get lean muscle mass.
During this workout, we will vary the rep ranges depending on the exercises in order to shock the
body!

Rest Time Between Each Set And Exercise

If you want to get toned your body will need to recover between each set and exercise. The less you
rest, the more calories you burn. But if you rest 20 sec, you will not get as much performance as if you
would have rest 1:30min. So we will rest between 45 sec - 1:15 minutes between each set and 2
minutes between exercises. When you do a single exercise, your rest time will be 45 sec and if you
perform several in a row, it will be 1:15 minutes.
This workout routine is supposed to be intense, so let's bring it on!

Intense Women's Workout Routine

This intense workout plan provides you 2 days of lifting trainings and 1 day of HIIT session. If you
can add some cardio sessions along with this workout routine, go for it!
It's okay not to follow the whole workout routine. However, remember the principles we mentioned
earlier: rep range, rest period, type of exercises ...

A Few Words On Supersets

A superset is when you do two or multiple exercises in a row. During this 3 days intense women's
workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1
and S2 for the superset #2. If two exercises start with S1 for example, they must be performed in a row.

 Monday: Full-Body (emphasize lower-body)

 S1 Warmup Bodyweight Squats: 3 sets x 30 reps

 S1 Warmup Lunges: 3 sets x 15 reps (each leg)

 Wide-Stance Barbell Squats: 5 sets x 25 reps

 S2 Barbell Sumo Squat 3 sets x 15 to 20 reps

 S2 Cable Glute Kickback: 3 sets x 15 to 20 reps (each leg)

  S3 Barbell Glute Bridges: 3 sets x 12 to 15 reps

 S3 Stiff-Legged Dumbbell Deadlift: 3 sets x 12 to 15 reps

 S4 Hyperextensions: 3 sets x 12 to 15 reps

 S4 Standing Calf Raises: 3 sets x 12 to 15 reps

 Wednesday: Full-Body + HIIT (emphasize upper-body and core)

 S1 Warmup Jumping Jacks: 3 sets x 10 reps

 S1 Warmup Box Jump: 3 sets x 10 reps

 S2 Burpees: 4 sets x 15 reps

 S2 Jump Squats: 4 sets x 15 reps

 S2 Split Jumps: 4 sets x 15 reps (each leg)

 S3 (Knee) Push Ups: 3 sets x 15 reps

 S3 Moutain Climbers: 3 sets x 15 reps (each leg)

 S3 Ticeps Dips On Floor: 3 sets x 12 reps

 S3 Bicycle Crunches: 3 sets x 15 reps (each leg)

 12 mins, HIIT treadmill: 30s sprinting, 1 min steady state cardio

 Friday: Full-Body
 S1 Warmup Superman: 3 sets x 15 reps

 S1 Warmup Knee Push Ups: 3 sets x 15 reps

 Chest Press: 3 sets x 12 reps

 S2 Assisted Pull-ups: 3 sets x 8-12 reps

 S2 Bent Over Rows: 3 sets x 8-12 reps

 S3 Hanging Leg Raises: 3 sets x 12-15 reps

 S3 Medecine Ball Lunges: 3 sets x 12-15 reps (each leg)

 S4 Medecine Ball Crunch Twist: 3 sets x 12-15 reps

 S4 Wide-Stance Medecine Ball Squats: 3 sets x 20-25 reps

EXERCISE 1SPEEDY FEET

(Get psyched: You’ll be doing this move after every exercise.) Widen your stance, bend your knees, lean
forward slightly (A), and move your feet up and down in tiny rapid-fire steps (B and C).

EXERCISE 2LEAPING LUNGES

Starting in a lunge position (A), throw your arms forward as you jump up, switch legs in mid air, and
land with the opposite leg in front (B).

Follow with 30 seconds of Speedy Feet (move 1).

EXERCISE 3PIVOT-AND-REACHES
Stand with feet wide, toes pointed in a 45-degree angle to one side. Reach your opposite arm on an angle
toward the ceiling, in the same direction your feet are pointing (A). Pivot your feet so they point to the
other side, switching the reaching arm at the same time (B).

Follow with 30 seconds of Speedy Feet (move 1).

EXERCISE 4LATERAL HOPS

Glue both legs together (A) and bound from side to side as if jumping over an imaginary line (we used
a yoga strap for reference) (B), landing lightly and taking off on the balls of your feet.

Follow with 30 seconds of Speedy Feet (move 1).

EXERCISE 5SPEED SQUATS

Stand with legs hip-width apart (A) and squat down (B) and stand back up as quickly as you can. If your
butt isn’t burning in the first 5 seconds, squat deeper or move faster (or both).

Follow with 30 seconds of Speedy Feet (move 1).

EXERCISE 6HOPSCOTCH

Skip the chalk outline and do this jumping move while standing in place. Hop twice on one foot, then
once on both feet (B); alternate the single hopping leg as you repeat the sequence for the full 30 seconds.

Finish your circuit with one last round of—you guessed it—Speedy Feet!
Ah, summer: long days at the beach, cocktails rimmed with salt, and—most important—a break from
everyday life. But it can also mean staying in cramped hotel rooms and deciding between packing
your runningshoes or those cute wedges in your carry-on.

Staying on track with fitness is key in the summer—and not just because of your bikini. "It's even more
crucial because you may be sitting for hours in planes, trains, and cars," says Nicole Glor, author of The
Slimnastics Workout. "Taking even a few minutes a day to exercise helps you maintain flexibility and
strength."

That's where this equipment-free body-weight workout, created by Glor, comes in. By combining
plyometric and cardio moves (think jumping and kicking) with ones that improve your balance, you'll
burn calories whilebuilding strength, flexibility, and stamina.

Do these exercises in order, with 30 seconds of jump rope or jumping jacks between sets. Rest for 30 to
60 seconds at the end, then repeat the circuit two more times for a total of three rounds.

EXERCISE 1SIDE-KICK PLIE

To perform this glute and hip toner, stand with your feet two to three feet apart, toes turned out, then
lower into a squat, elbows bent and fists in front of your chest (a). Stand up and lift your right leg off the
floor. Focus on your glutes, then drop your left shoulder and kick your right leg out to the side (b).
Reverse the movement to return to the squat position. That's one rep. Do 10, then repeat with your left
leg.

EXERCISE 2AB ROLL-UP

Sit on a mat with your legs extended in front of you. Roll your back onto the mat and lift your legs over
your hips, supporting yourself with your arms (a). Use momentum to roll quickly back to the starting
position, but bend your knees and place your feet flat on the mat. Plant your feet and jump up, reaching
your arms over your head (b). Land softly and bend your knees to lower back down to start. That's one
rep. Do 10.

EXERCISE 3L STAND

Place your heels against the bottom of a wall, bend forward, and position your hands shoulder-width
apart on the floor. Walk your feet up the wall until your legs are parallel to the floor and your body forms
a 90-degree angle (a); this works your upper back and shoulders. Raise your right leg to activate your
core (b). Reverse to return to start. That's one rep. Do 10.

EXERCISE 4STANDING MOUNTAIN CLIMBER

Add a cardio component by jogging in place for 10 counts, bringing your knees up to hip level (a). Drop
to the floor, get into a plank position, and quickly alternate bringing your knees to your chest 10
times (b). That's one rep. Jump up to return to start; repeat three times.

Legs and Butt Workout: Blast Your Lower Half

SIDE LEG RAISE

Lie on your left side, rest your head on your left arm, and place your right hand on the floor in front of
your chest. Your legs should be straight with your right leg on top of your left leg. Without moving any
other part of your body, slowly raise your right leg as high as you can. Pause, then return to the starting
position.

EXERCISE 2CLAMSHELL
Lie on your left side with your hips and knees bent 45 degrees. Stack your right leg on top of your left
leg, heels together. Keeping your feet together and left leg on the floor, raise your right knee as high as
you can without your heels coming apart. Pause, then return to the starting position.

EXERCISE 3HIP RAISE

Lie faceup on the floor with your knees bent and feet flat on the floor. Squeeze your glutes and press into
your heels to raise your hips until your body forms a straight line from your shoulders to your knees.
Pause, then slowly lower back to the starting position. That's one rep.

EXERCISE 4CROSS-BODY MOUNTAIN CLIMBER

Start at the top of the pushup position, with your body forming a straight line from head to heels. Keeping
your abs braced, pick up your right foot and slowly bring your right knee toward your left shoulder. Then
return to start.

Try this routine two or three times per week. Do the first move for 30 seconds, then do the second one for
30 seconds. Rest one minute; repeat three more times. Perform the third and fourth moves in this same
pattern. Push yourself to do more reps during each successive workout.

EXERCISE 1SQUAT AND KICK

Stand with your feet shoulder-width apart, hands behind your head, and elbows out to the sides (a). Bend
your knees and sit back as far as you can (b). Push back to start, then kick your right leg in front of you,
foot flexed (c). That's one rep. Repeat, kicking with your left leg, and continue alternating.
EXERCISE 2JUMPING LUNGE

Step forward with your left foot and lower into a lunge (a). Jump straight up off the floor (b), swinging
your arms forward and switching your legs in midair, like scissors. Land in a lunge with your right leg
forward (c). That's one rep.

EXERCISE 3STACKED-FOOT PUSHUP

Get into a pushup position and place one foot on top of the other so that only the lower one supports your
body (a). Lower yourself until your chest nearly touches the floor (b). Pause at the bottom, and then push
back to the starting position.

EXERCISE 4CROSS-BODY MOUNTAIN CLIMBER

Get into a pushup position with your arms straight (a). Bring your right knee toward your left elbow (b),
return to start, and then bring your left knee to your right elbow. Continue alternating legs at a fast pace.

These moves, designed by Ashley Ntansah, personal-training manager at Club H Fitness in New York
City, target your entire abdominal wall, especially the transverse abdominis—the midsection muscle that
pulls in your belly like a corset. And this sexy abs workout does more than just firm your core: You'll feel
it (and see results!) in your shoulders, legs, and glutes as well.

Complete these moves in order, resting for 30 seconds between exercises. Repeat the circuit so you do
two sets of each move. Do the workout two or three times a week, on nonconsecutive days, and you
won't need your Spanx this season.

EXERCISE 1PLANK WITH GLUTE SQUEEZE

Get on the floor, prop yourself up on your forearms, and flex your toes. Your body should form a straight
line. Contract your abs and glutes—tightly. Hold this for 15 seconds, then rest by lowering your knees to
the ground for five seconds. That's one rep. Do 10.

EXERCISE 2OBLIQUE V-UP

Lie on your left side, legs angled 30 degrees from your hips. Rest your left arm on the floor and put your
right hand behind your head (a). Lift your straight legs off the floor, bringing your torso toward your
legs (b). Slowly return to start. That's one rep. Do 15 to 25 reps on each side.

EXERCISE 3ROTATING SUPERWOMAN

Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders
and legs about six inches off the ground (a). Hold for 15 seconds. Then roll onto your belly, keeping your
arms and legs off the ground, as if you're flying (b). Hold for 15 seconds, then roll back. That's one rep.
Repeat five or six times.

EXERCISE 4ROCK 'N' RAISE

Lie on your back with your arms at your sides, knees pointed outward, and soles of your feet
touching (a). Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling
and your hips are slightly off the floor (b). Slowly return to start. That's one rep. Do 15 to 25.

It's simple: To show off your abs, you have to burn fat. To burn fat, you have to stoke your metabolism
by building muscle. Replacing just 1 pound of fat with muscle will force your body to fry up to an
additional 50 calories a day. These straightforward moves work major muscle groups--with an emphasis
on your midsection--without adding bulk.

Do this abs workout three times a week. Complete 1 set of each abexercise (designed to work key
regions of your core: upper abs, lower abs, obliques, and lower back), then do the rest of the circuit twice.
On other days, do light cardio like swimming, walking, or cycling. Make sure you take 1 day completely
off. Find a weight you're comfortable lifting—not too easy, but not one that tortures your body either.
EXERCISE 1MEDICINE BALL BLAST

Set an adjustable ab bench at a 45-degree angle. Lie down on it with your head toward the floor and hook
your feet under the padded support bar. Hold a medicine ball at your chest as you lower yourself A. As
you come up, chest-pass the ball straight up (B). Catch it at the top of the movement, then lower yourself
and repeat.
1

EXERCISE 2SEATED AB CRUNCH

Sit on the edge of a stable chair or bench. Place your hands next to your butt and grip the front of the seat.
Lean back slightly and extend your legs down and away, keeping your heels 4 to 6 inches off the
floor (A). Bend your knees and slowly raise your legs toward your chest. At the same time, lean forward
with your upper body, allowing your chest to approach your thighs (B).
1

EXERCISE 3SAXON SIDE BEND

Hold a pair of lightweight dumbbells over your head, with your elbows slightly bent (A). Keep your back
straight and slowly bend directly to your right as far as possible without twisting your upper body (B).
Pause, return to an upright ?position, then bend to your left as far as possible.
1

EXERCISE 4BACK EXTENSION

Position yourself in a back extension station and hook your feet under the leg anchor. Hold your arms
straight out in front of you. Your body should form a straight line from your hands to your hips. Lower
your torso, allowing your lower back to round, until it's just short of perpendicular to the floor (A). Raise
your upper body until it's slightly above parallel to the floor (B). At this point, you should have a slight
arch in your back, and your shoulder blades should be pulled together. Pause for a second, then repeat.
1

EXERCISE 5SQUAT

Stand with your feet about shoulder-width apart and hold a barbell behind you (A). Keeping your back
straight, lower yourself as you inhale, bending from your knees and hips as though you're sitting
down (B). Don't let your knees pass your toes. Don't round your back. Stop just before your thighs are
parallel to the floor. Hold for a second and then exhale as you slowly stand back up.
2

EXERCISE 6PULLDOWN
Stand facing a lat pulldown machine. Reach up and grasp the bar with an overhand grip that's 4 to 6
inches wider than your shoulders. Sit on the seat, letting the resistance of the bar extend your arms above
your head(A). When you're in position, pull the bar down until it touches your upper chest (B). Hold this
position for a second, then return to start.
2

EXERCISE 7MILITARY PRESS

Sitting on an exercise bench, hold a barbell at shoulder height with your hands shoulder-width apart (A).
Press the weight straight overhead so that your arms are almost fully extended (B). Hold for a second,
then bring it down in front of your shoulders.
2

EXERCISE 8LEG CURL

Lie facedown on a leg curl machine and hook your ankles under the padded bar (A). Keeping your
stomach and pelvis against the bench, slowly raise your feet toward your butt, curling the weight up (B).
Come up so that your feet nearly touch your butt and slowly return to start.
2

EXERCISE 9TRICEPS PUSHDOWN

While standing, grip a bar attached to a high pulley cable or lat machine with your hands about 6 inches
apart. With your elbows tucked against your sides, bring the bar down until it's directly in front of
you (A). With your forearms parallel to the floor (the start position), push the bar down until your arms
are extended straight down with the bar near your thighs(B). Don't lock your elbows. Return to start.
2

EXERCISE 10BICEPS CURL

 Stand while holding a barbell in front of you, palms facing out, with your hands shoulder-width apart and
your arms hanging in front of you (A). Curl the weight toward your shoulders (B). Hold for a second,
then return to start.

Seven Foods That Fight Inflammation and Belly Fat

By Erin Palinski-Wade from Belly Fat Diet For Dummies

When eaten on a regular basis, foods with anti-inflammatory properties can help reduce
inflammation in the body, helping to prevent the long-term health consequences associated with it
— but only if you also eliminate the foods that cause inflammation. When inflammation is under
control, not only will you have more energy and feel better overall, but you’ll also find that weight
loss and reduction of belly fat both become easier!

Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat
these foods, the less inflammation that will be present in your body. The following foods and
nutrients can fight inflammation:

1 2 3

Fruits and vegetables Green tea Monounsaturated fats

All fruits and vegetables, due to This mild beverage is great for These heart-healthy fats help raise
their rich nutrient and fiber helping shrink your waistline as your healthy HDL cholesterol
content, help to combat chronic well as for decreasing levels and reduce overall
inflammation, so make sure to inflammation. The flavonoids in inflammation. Great sources
include adequate amounts of these this tea have natural anti- include olive oil, almonds, and
foods daily. Some types of fresh inflammatory properties. And the avocado.
produce, however, are even more compound EGCG in green tea has
potent than others. been shown to help reduce body
fat.
Some terrific anti-inflammatory
fruits and vegetables to include in
your meal plan include apples,
berries, broccoli, mushrooms,
papaya, pineapple, and spinach.

Enlarge Enlarge
4 5
Omega-3 fatty acids Spices
Research has shown that a diet Certain spices, including garlic,
with a high percentage of omega-3 turmeric, cinnamon, ginger, and
fatty acids and a low percentage of
chili peppers, have potent
omega-6 fatty acids has been Enlarge
inflammation-reducing
linked with decreased
capabilities, so try adding them to 6
inflammation. Food sources of meals as often as possible.
omega-3s include walnuts, Water
flaxseed, and fish, such as wild Staying hydrated is essential to
Alaskan salmon. flushing inflammation-causing
toxins out of your body. Aim for
64 ounces of water per
day.Remember: Add an
additional 8 ounces of water for
every 30 minutes of exercise as
well.
 Enlarge

7
Whole grains
Rich in fiber, whole grains help
control the insulin response in
your body. The high B vitamin
content of whole grains also helps
reduce the inflammatory
hormone homocystine in the body.

10 Nutrients That Shrink Your Belly

By Erin Palinski-Wade from Belly Fat Diet For Dummies

Healthy eating and exercise can shrink your waistline and blast away belly fat. But certain
nutrients also have the ability to help you burn belly fat faster and more effectively. Incorporating
the ten nutrients described here on a regular basis through seasonings, food choices, and
supplements may help you shed fat, especially around your midsection, more productively, helping
you to reach your weight loss goals even faster!

Enlarge Enlarge
Enlarge
2 3
1 To help get rid of gas, try Research has found that the
snacking on caraway seeds. active compound
Calcium pyruvate is a substance
methylhydroxy chalcone
that occurs naturally and is Bloating and gas can occur in your
polymer (MHCP) in cinnamon
made in your body during
makes fat cells more receptive to
digestion and metabolism. This gastrointestinal tract for a number
nutrient’s main role is to make of reasons. And increased gas can insulin.
energy and fuel your cells.
cause your belly to bloat. When cells are more receptive to
A study done by the University of insulin, they allow the insulin to
Caraway seeds are effective at
Pittsburgh found that obese transport sugar into the cells for
reducing gas and bloating because
women lost 48 percent more fat energy, thus keeping insulin levels
they’re a powerful digestive aid.
when following a calorie- in the bloodstream low. High
They help to expel and eliminate
restricted diet with supplemental insulin levels trigger the body to
gas due to their carminative
calcium pyruvate than those store more fat, especially in your
properties. Caraway seeds are also
women following the diet alone. It midsection. So consuming a
beneficial at keeping bloat away
appears that calcium pyruvate can seasoning like cinnamon that
because they help the good
get into the fat cells and help them helps maintain healthy levels of
bacteria in your gastrointestinal
burn energy more effectively, insulin is a great way to combat
tract digest and break down food
promoting more weight loss. belly fat.
while inhibiting the growth of the
Calcium pyruvate occurs naturally bad bacteria.
in foods like red apples, red
grapes, red wine, and cheeses. It
can also be taken in supplemental
form. If supplementing with
calcium pyruvate, take 1,000
milligrams on an empty stomach
before each meal up to three times
per day. Taking too much of this
supplement may cause nausea,
however.

Enlarge Enlarge

4 Enlarge 6

The main polyphenol, 5 Omega-3-rich foods been shown

epigallocatechin gallate to help reduce abdominal fat
(EGCG), in green tea has been Fucoxanthin is a carotenoid storage.
shown to have thermogenic found in brown seaweed.
properties and to help increase
fat oxidation.
In fact, one study found that when
overweight individuals consumed
the same number of calories and
performed the same amount of
exercise, those drinking green tea
lost more weight, especially
weight from the abdomen. Green
tea is also loaded with powerful
antioxidants, which help decrease
inflammation (another belly-fat
contributor) and fight off disease
and infection. Aim for brewed
green tea over powders and Edible brown seaweed is available
supplements.
Enlarge
7
Quercetin, a powerful flavonoid,
has been shown to not only
improve the immune system and
promote cardiovascular health
but also fight belly fat.
Research has shown that this
flavonoid can block baby fat cells
from maturing and is more
Studies have also shown that they
Research on this compound keep the stress hormones cortisol
suggests it may be a powerful fat and adrenaline from peaking,
fighter. In animal studies, helping to prevent damage to your
overweight and obese mice were body from chronic stress and also
found to lose 5 to 10 percent of helping prevent increased fat
their entire body weight when storage caused by elevated cortisol
consuming fucoxanthin. Although levels.
research is still unclear as to
Fatty fish, such as salmon, is a
exactly how fucoxanthin promotes
great source of omega-3 fatty
weight loss, it may be due to its
acids. However, plant-based
ability to target a specific protein
sources, such as chia seeds,
that increases the rate at which
walnuts, and flaxseed, are terrific
abdominal fat is burned.
sources as well. Supplemental
omega-3 fatty acids are also fine.
in Japanese specialty stores and
health food stores under the
names wakame and hijiki.
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8 9
Studies have indicated that high Vitamin C helps reduce stress
hormone levels and return the
levels of resveratrol in your diet
stress hormone cortisol to
may boost metabolism, helping
normal levels after a stressful
you to burn more calories (and
situation. This reduction in
more belly fat) throughout the
cortisol may help to prevent
day.
increased belly-fat storage.
Resveratrol has also been shown
Aim to consume at least two foods
to suppress levels of the hormone
rich in vitamin C each day.
estrogen. High levels of estrogen
effective at inhibiting the rate of in your body promote increased Options include oranges, kiwis,
new fat cell formation than any fat storage, so suppressing these and green peppers. Vitamin C is
other flavonoid. Quercetin also is levels may decrease body fat available in supplement form, but
effective at decreasing while helping to increase lean taking in nutrients through food is
inflammation in the body. muscle mass. always the best option. If you do

Large amounts of quercetin are Resveratrol is found in red grapes, opt for a supplement, keep your
found in apples, onions (especially red wine, peanuts, and dark dosage to 500 milligrams per day
and choose a time-released
red onions), and green tea. Red chocolate.
formula for the best benefit.
grapes, tomatoes, broccoli,
cherries, raspberries, and leafy
greens are also excellent sources.
Aim to take in quercetin from
foods rather than supplements,
because foods rich in quercetin
contain many additional health
benefits.

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10
Just drinking water may shrink
your belly!
A study from the Journal of
Clinical Endocrinology and
Metabolism showed that
individuals increased their
metabolic rates by 30 percent after
drinking approximately 17 ounces
of water. Other research indicates
that increasing fluid volume in the
body may help to promote the
breakdown of fat. And because
dehydration can suppress
metabolism, you have even more
reasons to drink up! Aim for at
least 64 ounces of water daily.