Shape_USA-January-February_2017

your shape-over plan

88 JANUARY/FEBRUARY 2017 SHAPE.COM

Ted Cavanaugh. Food styling by Jamie Kimm; prop styling by Emily Mullin/Hello Artists.

8 SUMO SQUAT-

HOLD HEEL LIFT

WORKS BUTT, INNER THIGHS, QUADS, CALVES

Stand with feet wide, toes turned out, and arms

by sides. Squat, bringing hands together in front of

chest. Remain in the squat as you raise right heel

[shown]. Lower right heel, then lift left heel. That’s

1 rep. Do 20 reps, then jog in place for 30 seconds.

7 CORKSCREW PUSH-UP

WORKS CHEST, BICEPS, ABS, OBLIQUES

Get on floor on all fours. A Lift knees to hover 2 inches

above floor to start. B Bend arms back at a 45-degree

angle, lowering body toward floor as you rotate hips and

knees toward left. Push up to start. That’s 1 rep. Switch

sides; repeat. Continue alternating sides for 20 reps, then

jog in place for 30 seconds.

A

B

Eat fat to

blast fat.

Healthy fats (nuts,

seeds, avocados, and

oils) keep your insulin

levels steady, which

lets your body burn off

the fat you eat as well

as the extra stored in

your cells, Christ says.

Try half an avocado

with black beans and

salsa, or snack on

almonds or walnuts.

Drink

more water.

A study published in

the Journal of Human

Nutrition and Dietetics

three additional cups

of water each day

(instead of juice or

soda) can help you

automatically con-

sume up to 20 6 fewer

calories and 18 fewer

grams of sugar.

The smart new way to lose weight

Forget about counting calories, says Anika Christ, R.D.N.,

a sports nutritionist with Life Time Fitness health clubs.

Instead, focus on eating the right foods at the right times

and you’ll drop pounds faster and more easily.

—Marnie Soman Schwartz

Cut back on sim-

ple carbs and eat

more protein and fat

instead. To replenish

your muscles after

a workout, have some

a chicken burrito bowl

with brown rice.