GET YOUR BEST BODY!
Want to shape up your body and look your personal best? Follow Myjellybean.com's 3-step program. If you make these lifestyle changes a normal part of your routine, not just temporary, you will STAY in amazing shape all year long!
MYJELLYBEAN.COM SHAPE-UP TIP #1
Drink lots of water!
Drink 8 to 10 big glasses of ice-cold water a day. Drinking this much water will flush out your system, taking toxins and excess fat with it. Plus, the cold temperature of ice-water boosts your body's metabolism (fat-burning rate), making your body burn more calories.
MYJELLYBEAN.COM SHAPE-UP TIP #2:
Eat nutritiously. That means:
Eating Enough:
Don't try to lose weight fast by going on a fast or a low-calorie diet. If you undereat, your body will think it's starving and shut down your metabolism so you stop burning calories... and you'll gain instead of losing weight. Messing with your metabolism can ruin your chances of looking good in the future. Girls who diet in their teen years are TWICE as likely to be fat as adults.
Eating Well:
Eat regular meals and snacks, and make nutritious choices. Try to make sure that your meals are made up of a variety of wholesome foods from the major food groups. Eat lots of fruits and vegetables (all kinds), whole grains (pastas, whole-wheat breads, cereals), lean protein (lean beef, turkey, chicken, fish, beans, almonds, tofu, light peanut butter) and low-fat dairy (skim milk, yogurt, frozen yogurt, skim cheeses). Eating "well" also means eating a minimum of fast foods, junk foods, sugary desserts, fried and breaded foods, gravies, creamy sauces, salad dressings, butter, and processed snacks.
Eating Smart:
Use science to your body's advantage. Studies show diets high in calcium make your metabolism work faster and your body burn more fat. Calcium-rich foods include dairy products (anything made with milk), calcium-fortified orange juice, eggs and broccoli. Lean protein does the same metabolism-boosting trick for your body. Carbohydrates (whole grains) are great for quick energy and those calories get burned off the easiest. So include a carbohydrate with a lean protein and some dairy at each meal, and you'll get energy, fuel and staying power that keeps your body burning calories until your next meal.
MYJELLYBEAN.COM SHAPE-UP TIP #3:
Work Out Your Heart.
Try to exercise aerobically at least 3 to 4 times a week, for at least 30 minutes each time. Do anything aerobic that gets your heart pumping faster and works out your muscles. This could include walking, jogging swimming laps, Tae Bo, dancercize (or fast dancing in your room), low-impact aerobics (you can get videotapes to do), Stairmaster, bicycling (stationary or outdoors)... you get the idea.
Work Your Abs.
Add stomach crunches to tighten your abdominal (tummy) muscles. This helps you look leaner fast, and it only takes a few weeks to start seeing results if you combine crunches and regular exercise with healthy eating. Here's how to tone your upper and lower abs with 2 great exercises:
Crunches (for upper abs):
Lie flat on the floor or on top of your bed, knees bent, feet flat on the floor. Cross arms in front of you with each hand on the opposite shoulder like you're a mummy. Clench your stomach muscles (like clenching your fist) and keeping your back very straight, slowly raise your upper body off the floor until your shoulder blades are off the floor. Hold for a second at the highest point, then slowly lower back down. Do 10 of these, rest for a minute, then do 10 more.
Pedaling (for lower abs):
Lie on your back, arms out beside you, legs straight in front of you. Tighten your stomach muscles and press your lower back into the floor as you raise your legs (keep them straight) to a 45 degree angle, halfway between the ground and pointing at the ceiling. That's the starting position. Bend your right leg and pull your right knee in towards your chest, trying to touch it to your chest. Then straighen it back out to the 45-degree angle starting position, while at the same time bending your left leg and trying to touch your left leg to your chest. This will make a pedaling motion. Keep your abdominal muscles very tight as you do the exercise. Do 20 pedals on each side.