The best workout for weight loss: blast fat, sculpt your muscles and break through plateaus with our versatile program - Total-Body Strength + Cardio

Shape, Oct, 2002 by Linda Shelton

The busiest months of the year are upon us, when fitting in exercise gets tough and packing on pounds is easy. That's why we teamed up with top trainer David Kirsch, owner of New York City's Madison Square Club and author of Sound Mind, Sound Body: David Kirsch's Ultimate 6-Week Fitness Transformation for Men and Women (Rodale Press, 2002), to create Shape's early holiday gift to you: a maximum-results, fat-blasting workout.

As research continues to confirm, a combination of strength and aerobic training is a sure-fire way to lose weight. This program packs those essential ingredients, but the real secret to its success lies in its structure. After jump-starting your weight loss in October, you'll alter your training techniques in November to really sculpt your body. Then, in December, the program turns into a quick-fix way to keep the pounds at bay through the holidays.

By modifying your program monthly, your muscles will respond and your focus won't falter -- so you'll avoid plateaus and keep the weight loss coming. After three months, the average woman can lose up to 20 pounds of fat and gain 2 pounds of muscle. * Combine this program with a sensible eating plan (see "The Truth About Protein and Weight Loss" on page 176) and, come January, you'll be so svelte and sculpted, you'll really be ready to ring in the new year -- and the new you.

THE BASIC PLAN

How it works The core moves in this program strengthen and tone your muscles, giving your metabolism a fatblasting boost. You'll avoid plateaus and keep seeing results as you modify your exercise techniques and schedule according to the monthly plans. Mixing and matching the length and intensity of your cardio each month, as directed, will also keep your body guessing and responding.

Warm-up When not performing the suggested cardio workouts prior to your strength sessions, begin each strength workout with 5-10 minutes of low-intensity aerobic activity on the equipment of your choice or by taking a brisk walk.

Cool-down End all strength and cardio workouts by stretching all major muscles, holding each stretch for at least 20 seconds without bounching.

Beat the belly bulge Complement the strength moves by finishing with two ab exercises of your choice, such as crunches and reverse curls, performing 15-25 reps of each.

Choose your level Follow the beginner option if you've been exercising for less than 3 months. Use the basic guidelines if you've exercised consistently, 2-3 times a week, for more than 3 months. Progress to the advanced option when you feel ready or if the basic option isn't challenging enough for you.

the moves

1. Plie toe squat Standing with feet slightly more than hip-width apart, toes and knees turned out comfortably, hold a dumbbell cupped vertically in both hands, hanging in front of thighs. Contract abdominals, bringing spine into a neutral position. Shift weight to the balls of both feet, heels lifted [A], then bend both knees, lowering hips toward the floor only as far as you can without shifting hips forward or backward [B]. Press heels down, staying in plie, straighten legs to starting position and repeat. Weight: 5- to 20-pound dumbbell. Strengthens quadriceps, hamstrings, buttocks and calves

3. Shoulder-raise combo Standing with feet hip-width apart, hold a dumbbell in each hand by your sides, palms facing in. Contract abs, bringing spine to a neutral position. Squeeze shoulder blades together, then lift dumbbells up and in front of you to shoulder height [A]. Lower to thighs, then lift arms up and out to sides to shoulder height [B]. Lower to start position and repeat. Weight: 3- to 8-pound dumbbells. Strengthens shoulder and upper back

2. Lunge combo standing with feet hip-width apart, hold dumbbells by sides, palms in. Keeping right leg straight, step sideways with left foot, bending left knee in line with ankle, torso straight and centered between both legs [A]. Press back to starting position and immediately step backward with left foot, bending both knees so right knee is in line with ankle and left knee approaches floor [B]. return to start and repeat all reps on one side before switching legs. Weight: 3- to 10-pound dumbbells. Strengthens quadriceps, hamstrings, buttocks, upper hips, adductors and calves

4. 3-way lat pull-down attach a long bar to a lat pull-down machine, then sit with knees aligned with ankles, support pad on thighs. Hold bar with an overhand grip, hands slightly more than shoulder-width apart. Lean back so bar is above chest [A]. Bend elbows down and in toward waist as you lift chest up toward bar [B]. Straighten arms and repeat. For second set, place hands shoulder-width apart; for the third set, place hands together in an underhand grip. Weight: 20-50 pounds. Strengthens middle and upper back, rear shoulders and biceps

5. Push-up deluxe Straddle or put knees on a bench with an Olympic bar at chest height. Grasp bar with an overhand grip, hands slightly more than shoulder-width apart, arms straight. Contract abdominals to bring spine to a neutral position. Bend elbows, lowering chest toward bar until elbows are even with shoulders [A]. Straighten arms and repeat for reps. Then turn palms to grasp bar with an underhand grip, keeping elbows close to your body [B] and repeat by bending and straightening your arms, maintaining straight body line. (Performing 10-12 reps of each hand position equals 1 set.) Weight: none. Strengthens chest, front shoulder and triceps