Muscle &amp - 101 Fat-Burning Workouts & Diet Strategies for Women

This publication is based on articles written by Devin Alexander, Michelle Basta Boubion, NSCA-CPT, Ruth Carey, Mark Casselman, Mitzi Dulan, Tabatha Elliott, PhD, Kathleen Engel, Lara McGlashan, Robin Vitetta Miller, Jimmy Pea, Gretchen Roberts, Carey Rossi, Debra Wein and Joe Wuebben.

Cover photography by Ian Logan.

Photography by Art Brewer, Michael Darter, Miki Duisterhof, Mark Ferri/Envision, Naj Jamai, John Kelly, Carin Krasner, Marc Lecureuil, Ian Logan, Pornchai Mittongtare, Steven Needham/Envision, Joaquin Palting, Jim Purdum, Tom Rafalovich, Roni Ramos, Robert Reiff, Marc Royce, John Russo and Cory Sorensen.

Project editor is Carey Rossi.

Project managing editor is Vicki Baker.

Project copy editors are Erin Newman and James Riley.

Project design by Michael Touna and KiWon Ballman.

Photo assistant is Amina Cruz.

Editor in Chief/Group Editorial Director of muscle & fitness hers is Peter McGough. Founding Chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker.

2008, Weider Publications, LLC. All Rights Reserved. No part of this publication may be reproduced by Photostat, microfilm, Xerography, or any other means, or incorporated into any information retrieval system, electronic or mechanical, without the written permission of the copyright owner. Inquiries regarding permission for use of material contained in this publication should be addressed to: Weider Publications, LLC, 21100 Erwin St., Woodland Hills, CA 91367, Attn: Rights and Permissions.

ISBN: 978-1-60078-206-0

Printed in USA.

Use this workout planner to start

Fine-tune your body with this program

A flat midsection can be yours

Shock your body with these moves

Three training styles to make your own

Cardio routines to burn fat fast

Boost the afterburn

Ten strategies for lean living

Two weeks of meal plans for you

Twenty-one snacks to fuel your efforts

Salads for every day

Best ways to cook this fit fowl

Four fat-burning fish recipes

Rev up your metabolism

Eating lean cant be easier

Move over, meat

Exercises and Recipes

The quest for your best body begins here. Over the next 60 pages youll find an incredible array of effective exercise programs and routines that have been designed with one goal in mind: To help you lean out while also improve your fitness and strength at the same time. Turn the page to start sculpting the body of your dreams.

B urn fat and add sexy curves with this progressive eight-week body blast. Using a menu of exercises, basic training techniques and a calendar to put it all together, you will notice a difference in your physique in two months. The best part is that you get to choose the exercises to do. So forget about [insert your dreaded exercise here]. This program is about sculpting a lean physique and enjoying yourself.

Hey you, the girl with the nice body and serious dedication to fitness. Yes, you! You work out all the time, youve been exercising for years, and even though youve noticed some great changes in your physique, you still want more, dont you? If its true that the better shape you get in, the higher the bar rises for the shape you want to be in, then this is the workout for you.

Fast-paced and progressively challenging, this eight-week program focuses on increasing muscle tone and definition with an emphasis on wasting fat from your body. Its hardcore, serious and time-consuming. If you follow it for the results it was intended to produce be prepared to push your body beyond its comfort zone, further than youve ever taken it before. Be prepared to come out on the other side of eight weeks with a body that sets the standard rather than one that follows.

No doubt, this program will have you working hard, fast and often. It has to if its going to be effective. Nothing good comes easy, but if you do it right, it may come a little quicker, and thats the premise of this workout. Eight weeks is a reasonable amount of time to commit to a serious exercise program without risking burnout, overload or boredom. Its time enough to see and feel your body transform, to reach new heights and realize more of your potential.

If youre looking for a way to lose 20 pounds or to build a fitness-competitor physique, we have to tell you, its going to take longer than a mere eight weeks. It isnt going to happen in a couple of months, with this program or any other. But what you can expect is to have a stronger, leaner, shapelier body and to feel great about making the time and effort to achieve it.

Each week focuses on a different style of training, which helps to keep your body from becoming accustomed to a particular workout or set of exercises. Youll do circuit, heavy, high-rep and supersets training, repeating the cycle with few changes the last four weeks. The cardio portion of the program is progressive, geared to increase in not only frequency, but duration and intensity, as well. This is to kick your body into fat-burning mode, especially in the last few weeks when your metabolism is already burning hotter.