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The Love Your Shape Workout

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You're an apple if you tend to carry fat around your midsection

Your goal: Burn flab everywhere, with an emphasis on moves to work your waistline.

Your plan: "Apples need to focus on developing a strong core and building lean muscle in the lower body to help balance the top half," says Mak. The key is to use lighter weights with more reps for your upper body and heavier ones with fewer reps for your legs and butt. Do triple supersets to increase your heart rate and blast fat, and since abdominal fat is particularly stubborn, increase the intensity of your cardio sessions.

The Apple Workout

  • Superset 1: Bent-Over Dumbbell Row, Lateral-to-Front Dumbbell Raise, Dumbbell Flye on Ball (3 sets each, 12 to 15 reps; use moderate weights)
  • Superset 2: Lunge with Biceps Curl, Squat and Calf Raise, Rear Leg Lift (3 sets each, 8 to 12 reps; use moderate to heavy weights)
  • Superset 3: Long-Arm Ball Crunch, Overhead Triceps Extension, Oblique Ball Crunch (3 sets each, 12 to 15 reps; use moderate weights)
  • Cardio: Do at least three 40-minute steady-paced sessions per week. After warming up for 5 minutes, go at a moderate to difficult intensity (RPE of 7 to 9), hard enough that speaking more than a few words at a time is extremely difficult; cool down for 5 minutes at a moderate pace. Lower-body workouts such as using the stairclimber or elliptical machine, walking on an incline, running, or skating will blast fat while also shaping your butt and thighs.

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a3984502 wrote:

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3/2/2012 03:21:08 AM Report Abuse

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