Total Body Reboot
HERE’S HOW TO UNLEASH THE POWER OF YOUR MIND IN 2007: continued...
PLAN FOR FAILURE. While you need to visualize success, you also need to know
that you won’t be successful every time. And when you’re not, don’t just blow
it off with an, “Oh well, I tried,” says McGee. “‘Trying’ is a way of not
taking responsibility,” he says, because it lets you off the hook. There’s
nothing wrong with a night of overeating, a skipped workout, or your worst 5K
time ever; it’s essential for success as long as you learn something from it
about how to improve your performance next time.
APPRECIATE DISCOMFORT. “Change doesn’t happen in your comfort zone,” says
body coach Patricia Moreno of Equinox Fitness in New York City. “Your body
won’t give you anything you don’t ask for.” Daring to go beyond where you’ve
been before means choosing to be greater, faster, smarter, stronger, and more
powerful. That’s a pretty big payoff for an extra push-up.
PART 2 MAKE YOUR WORKOUT WORK FOR YOU
America’s top two reasons for abandoning a workout program are that it’s
boring and that there isn’t enough time. So we had Kim Lyons, trainer on NBC’s
The Biggest Loser , create an excuse-proof workout exclusively for
Marie Claire .
THIS CIRCUIT PROGRAM—in which you do one exercise right after another in a
specific order—is built on moves you probably already know (so no wasting time
trying to figure out where to put your left foot). But it combines them in a
way that gets your heart rate up (read: burns calories) and tones you (read:
burns more calories) in one short session. The lower-body moves elevate heart
rate, and the upper-body moves allow it to come down for an interval training
effect that incinerates fat.
Do these 12 moves in the order indicated for the first few weeks. Do each move
for 30 seconds and rest 10 to 20 seconds in between. As you improve, do each
move for a minute with little to no rest in between. If you’re not breathing
somewhat hard after the lower-body moves (it should take some effort to hold a
conversation), make sure you’re not cheating on the range of motion. If your
form is spot on, try doing the move for longer than 30 seconds. Go through the
whole circuit once for a quick toning session, twice to burn extra calories,
and three times for a serious fat-blaster. Do this workout three days a week.
Add 30 minutes of cardio on two days (at a pace where you can hold a
conversation but are breathing a bit heavily), and you could potentially burn a
pound every seven days.