Week 8: Lose the Baby Weight

see larger photo

Welcome to week eight! We've got an awesome upper-body workout that will make you proud to bare those upper arms. Now that you've been working at your eating habits and trying some tough new workouts, it's time to take a look at how to eat more food and still lose weight, as well as the why and how of muscle soreness.

Exercise: Bye-Bye Bat Wings

We have a strength workout to get rid of those flappy upper arms. You know what we're talkin' about. This article explains the routine. Here it is in a nutshell:

Do one to two sets of 10 to 15 repetitions per exercise.

• Biceps curls
• Triceps kick-backs
• Upward rows
• Front raises
• Wood chops
• Lat pull-downs (front and back)
• Chest fly
• Chest press

Perform this or another strength workout three days a week, plus two to three days of cardio.

Diet: Volumetrics

Eat more to lose more? Seriously? Yes! It does sound like a grocery-store tabloid headline, but it works. How? Fill up on fiber and protein, which are digested more slowly and make you feel full for a long time. Veggies are better for your body anyway! We explain volumetrics, replete with easy suggestions for adding the practice to your repertoire. For example, swap your morning cereal or (heaven forbid) your bagel for oatmeal. Hate oatmeal? OK, try protein-rich eggs. Always eat your salad first. And drink a glass of water before each meal!

Attitude: Dealing with Soreness

It might seem funny that we've put coping with soreness under the "attitude" department rather than "exercise." But it makes sense. It's a little bit of a mind over matter situation. Soreness is going to happen if you push yourself, and your success depends on your being ready for it and knowing how to reduce the soreness (before and after it kicks in) so that it doesn't stop you. We explain why your muscles ache and how to prevent and relieve soreness, as well as recommend types of exercise for sore days. Check it out!

Extra Credit

Plan a three-day menu around the idea of volumetrics. Add low-calorie soups, lots of fruit, and plenty of fiber to your diet.