HOW TO MOVE
Do it in threes “Any workout has three variables: weights,
intensity, and volume,” Hood says. To keep your body guessing, focus on one
variable per workout: Increase the weight but lower the number of reps one day;
lower your standard weight but add a set the next; use your standard weight but
do more reps faster on another.
Don’t give up on the pullup Pullups, which
strengthen the lats, biceps, middle back, and shoulders, are an effective
upper-body exercise. Can’t squeeze one out? Hood suggests doing plank pulls:
Lie with your chest under a weight bar set to knee height on a squatting rack.
Grab the bar with an overhand grip and, keeping your body in one line, bend
your elbows and pull your chest toward the bar. Lower back to start; do 10
reps.
Row your boat Before you strength train, spend
10 minutes on a rowing machine to get blood flowing to all the muscles and
joints in your body. “It’s better than a treadmill or a stationary bike because
it engages your upper body and core, not just your legs,” Hood says.
Short-circuit your routine Blast fat with a
circuit that includes strength training and cardio: Do a set of push-ups, jump
rope for a minute, do a set of squats, jump rope again; continue to alternate
strength and cardio. “You’re building muscle while keeping your heart rate
high,” Hood says.
HOW TO MUCNH
Minimize refined carbs Out: most breads,
cookies, chocolate, white rice, nearly every cereal, honey, and anything with
corn syrup or sugar. “As soon as you swallow a refined carb, it starts to spike
your blood sugar, which produces excess insulin, a hormone that can be
responsible for holding on to fat stores,” Hood says.
Eat five times a day That means three meals and
two snacks: one between breakfast and lunch, and one between lunch and dinner.
“You’ll have a steady stream of energy; plus, less food more often isn’t as
taxing on your digestive system as three big meals,” explains Hood, adding that
five daily feedings stabilizes your blood sugar, so you won’t have crazy mood
swings or hunger pangs.
Up your protein Hood suggests a Zone-inspired
diet–a balance of protein, complex carbs, and fat in every meal and snack–to
protect against insulin overload. The benefit of high-quality protein, like
chicken, turkey, and low-fat Greek yogurt: It contains amino acids, which help
muscles recover after workouts.
Limit your liquids Ditch juices, vanilla lattes,
and sodas–all have unneeded sugar and calories. “You drink for three reasons,”
Hood says: “If you’re thirsty, drink water. If you need stimulation, drink
black coffee. If you want to take the edge off, choose a vodka martini or a
similar non-mixed, simple drink. In other words, no mojitos.”
Yes, that means diet soda, too Although the
science on the fake sweeteners used in diet sodas is still undecided, Hood is
against them. “The sweeteners may elicit an insulin spike or, at the very
least, psychologically prepare you for something sweet, but there are no
calories to back the signal,” he says.
