The calorie-torching weight-loss workout: drop up to 10 pounds of fat and trim inches from your entire body with this supereffective spring-training program - Cardio Special

Losing weight. It's a goal that millions of us set every year, but reaching it can be frustrating and sometimes seem downright impossible. To solve that problem, we designed a program that's simple--even fun--to follow and that shows you how to lose as much as 10 pounds of unwanted fat in just eight weeks.

Created by Mammoth Lakes, Calif.-based exercise physiologist and certified trainer Douglas Brooks, the workout combines walking, running and cycling to help you burn an average of almost 3,000 calories a week. You'll also see an incredible boost in your energy, confidence and cardio endurance. "The key to weight loss is to keep your body guessing by constantly changing your activities," Brooks says. "This program forces your body to continually adapt and remain inefficient--in a good way."

You have the option of training inside or out. If you combine this workout with "Seriously Sculpted in 40 Days" on page 176 and a sensible diet (see "Shape's Calorie-Burning Clues" on page 167 and the seven best weight-loss strategies on page 161 for insights), not only will you lose weight--you stand to gain an incredibly strong, ultralean body in just two months!

workout overview

How it works To maximize weight loss, you'll vary your program each week, gradually making it more challenging. If you're just starting out, do the minimum duration listed for each workout, building up your time and intensity over the first month. To make the workout easier, subtract a set of intervals or reduce your intensity.

Strength Rx To get firm as you shed pounds, include the strength workout on page 176 before your easier cardio sessions.

Indoor options While this is an outdoor-based program, you can just as effectively use a treadmill adjusted to a 1-2 percent incline on walking and running days, and a stationary bike or Spinning class on cycling days.

Warm-up Begin each workout session by doing 5 minutes of that day's activity at a low intensity.

Cool-down Finish with 5 minutes of lower-intensity cardio, then stretch your lower-body muscles, including your back; hold each stretch for at least 30 seconds without bouncing.

gauging your intensity

Use the following guidelines to interpret the intensities recommended in this program. (If you've never run before or find running uncomfortable, simply walk briskly when advised to run.)

Easy A pace you can maintain without feeling overtaxed for the recommended duration

Moderate A pace that makes you slightly breathless, but that you can maintain for the recommended duration

Hard A pace that pushes you to breathlessness and that you can maintain for no more than 3 minutes

Photography by Steven Simko

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group