Pages

This revolutionary, science-backed workout is reader-tested and can help you shed up to 12 pounds and 22 inches in just 2 weeks.

 

Intrigued by research spotlighting eccentric training as one of the most effective ways to get firm, we asked fitness expert Chris Freytag to create a superfast shape-up exercise routine using this unique technique. When we put a group of readers on the plan, the results were eye-popping: Testers had an average weight loss of 6 pounds and 10 inches in 14 days, with the most successful volunteers losing up to 12 pounds and more than 22 inches all over.








The secret is in the program's slow-motion strength routine. Instead of lifting and lowering for 2 counts each, you'll double the lengthening "eccentric" phase of an exercise (i.e., straightening your arm during a biceps curl) to 4 counts. "Each muscle fiber works harder so you get firmer faster," explains Freytag. An East Carolina University study found that women who did eccentric training increased their strength nearly twice as much as those who lifted weights at a normal pace after just 1 week. You'll also build more muscle and rev up your metabolism to burn fat faster.

Get started today with our exclusive jump-start plan* that will help you shed pounds, shrink inches, and feel confident in just 14 days!
*Adapted from 2-Week Total Body Turnaround by Chris Freytag with Alyssa Shaffer and the editors of Prevention (Rodale, 2009)

The Expert

American Council on Exercise board member Chris Freytag is the author of 2-Week Total Body Turnaround, creator of its companion DVDs, and model for the weight loss exercise routines here that she designed.

 Workout at a Glance
The Strength Plan

What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.
Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).
Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.
The Cardio Plan
Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.
To rev up results
Follow a healthy diet of about 1,600 calories a day.
Your 2-Week Turnaround
Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving throughout the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.

1. Hip drop
Firms: Front and side abs
Lie facedown, balancing on elbows, forearms, and toes; abs tight.
Slow It Down: Twist to right and lower right hip to floor in 4 counts. (Keep back straight.) Raise to start position in 2 counts. Repeat to left. Do 8 to 10 times each side.
Make It Harder (Week 2): Do 12 to 15 times each side.
 
2. Beach Ball Hug
Firms: Chest, abs, hips
Lie faceup, dumbbells above chest, elbows slightly bent, palms in. Raise left leg so shin is parallel to floor.
Slow It Down: Lower arms out to sides in 4 counts as you straighten left leg, keeping foot off floor. In 2 counts, pull knee back in and raise arms, squeezing chest muscles as if you're hugging a beach ball. Do 6 times; repeat with right leg.
Make It Harder (Week 2): Raise both feet off floor.

3. Full-body roll-up
Firms: Abs
Lie faceup, legs extended, arms overhead, palms facing each other. Raise arms toward feet; pull abs in; roll head, shoulders, and back off floor; and reach toward toes in 4 counts.
Slow It Down: Roll back down to floor one vertebrae at a time, taking about 6 to 8 counts to lower.
Make It Harder (Week 2): Hold a light weight (2 to 3 pounds) in both hands.
 

5 Workout Mistakes That Prevent Weight Loss

You'll never guess which habits make it harder to drop pounds.

If you're trying to lose weight, burning calories through exercise is key. But if you're not burning enough, then you won't see the scale budge. If this sounds familiar, keep reading to learn what you might be doing wrong when it comes to burning calories.