Muscle &amp - 101 Get-Lean Workouts and Strategies for Women

This publication is based on articles written by Michael Berg; Jordana Brown; Mike Carlson; Ian Cohen; Karla Dial; Allan Donnelly; Kathleen Ferguson; Rob Fitzgerald; Dana Leone; Andrea Platzman, M.S., R.D.; Sommer Robertson; Jim Stoppani; Andrew Vontz; and Joe Wuebben

Cover photography by Chris Fortuna

Photography and illustrations by: James + Therese, Art Brewer, Michael Darter, Ian Logan, Jim Purdum, Marc Royce, Erica Schultz, and Pavel Ythjall

Project editor is Joe Wuebben

Project creative director is Anthony Scerri

Project copy editor is Cat Perry

Project photo assistant is Amy Wolff

Founding chairman is Joe Weider. Chairman and CEO of American Media, Inc., is David Pecker.

2012, American Media, Inc. All Rights Reserved. No part of this publication may be reproduced 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: American Media, Inc., 4 New York Plaza, New York, NY 10004, Attn: Rights and Permissions.

This book is available in quantity at special discounts for your group or organization. For further information, contact:

Triumph Books
814 North Franklin Street
Chicago, IL 60610
(312) 3370747
www.triumphbooks.com

ISBN: 9781-60078737-9

Printed in USA.

FOUR WEEKS TO FIT!
Get your body back with this training, nutrition, and supplement plan designed to help you lose weight and build musclefast!

LIFT LIKE A GIRL
Build the body youve always wanted with these five no-nonsense moves.

RESULTS, PERIOD
Adopt a specific planlike periodization trainingfor your regimen to promote long-term results and avoid plateaus.

LIFT TO BURN
Blast away body fat by hitting the weights with these tried and true principles and workouts.

COMBO IT!
Pressed for time and trying to get the most burn for your buck? Give combination exercises a try.

TABATA TIME
Burn fat, build muscle, get stronger. Weve got your all-in-one solution: Tabata interval training.

CLEAR AS A BELL
Its official: Kettlebells are more than a passing craze. Take advantage of this old-school training tool for a brand-new, athletically streamlined body.

THROW, JUMP, LUNGE
Sculpt a lean, muscular hardbody with this effective medicine-ball circuit.

HOME FOR THE HOLIDAYS
Is the gift of stress-free fitness this holiday season music to your ears? These Hers home workouts are designed to keep your training goals on target, no matter how chaotic your calendar gets.

THE VACATION WORKOUT
Stay in shape when youre on the road with three fast, effective workouts.

STRIKE A POSE
Looking for a way to spice up your training while building muscle and burning fat? Try yoga.

STRETCH ABILITY
Prime your body for an amazing workout and stay injury-free with dynamic flexibility training.

BACKSIDE BESTS
Tighten your butt fast with three workouts that will have you ready to show off your bikini bottom.

BUILD YOUR OWN BICEPS
Take mattersalong with barbells, dumbbells, and D-handlesinto your own hands and get ready to show off your arms.

BUILD YOUR OWN ABS
Like anything else, sculpting an amazing midsection takes commitment, dedication, and knowledge. We can help with that last part.

NUTRITION 101
M&F Hers ultimate guide to eating right for the body you want.

THE GIRLS GUIDE TO SUPPLEMENTS
Supplements can give you that extra edge to burn fat and gain lean muscle faster. Heres a list of the 15 best.

Y ou did it again, didnt you? Youve overindulged recently on big lunches and dinners, decadent desserts, and maybe a few too many cocktails. Then, suddenly, one day you woke up with an extra 10 pounds staring back at you in the mirror. So you made a decision to trade your debauchery for the StepMill and clean eatingagainknowing it may take months to get back to where you were. But what if you dont want to wait that long? Thats where we come in. With the help of trainer and nutritionist Kim Oddo, who has worked with some of the worlds top figure and bikini competitors, well show you how to get your body back in only four weeks with this comprehensive crash-course training and nutrition program. Yes, itll have your body swating and (at times) your stomach grumbling, but in 28 days youll be back to where you were before you got off trackif not better.

WEEKS 12
DAY 1

Upper-body Circuit, Abs

DAY 2

Lower-body Circuit

DAY 3

Cardio, Abs

DAY 4

Upper-body Circuit, Abs

DAY 5

Lower-body Circuit

DAY 6

Cardio, Abs

DAY 7

Rest

WEEKS 34
DAY 1

Upper-body Circuit, Abs

DAY 2

Lower-body Plyometrics

DAY 3

Cardio, Abs

DAY 4

Upper-body Plyometrics, Abs

DAY 5

Lower-body Circuit

DAY 6

Cardio, Abs

DAY 7

Rest