Get a flat stomach fast
"You elevate your metabolism by 25 percent for the 60 minutes following resistance exercise," says Westcott. So if you burn 200 calories in a 20-minute strength session, count on sizzling an additional 50 calories after your last rep. This total-body strength workout designed by Kate Moran, a trainer at Equinox gym in Chicago, takes no more than 20 minutes and complements the running plans above. "Working the glutes, hamstrings, and core will help you prevent injury and become stronger so that you get more out of your runs," says Moran.
Do three sets of 12 to 15 reps (unless otherwise noted) twice a week; rest for 30 seconds between sets. All you'll need to complete the routine is a pair of five- to 10-pound dumbbells and a resistance band.
Unilateral Lift
Grab a dumbbell in each hand, stand on one leg (keep it as straight as possible), and lift the other leg slightly off the floor. With your raised foot stationary, lean forward with your arms straight and extended toward the floor as you bend at the hips (not the knees) and keep your back flat. Return to start without lowering your raised foot.
Lateral-Band Walk
Place a resistance band around your ankles. Stand with your feet hip-width apart, then step to the side with one foot, keeping your toes facing forward. Bring your feet back together; repeat. Walk 15 steps in one direction, and then 15 steps back, leading with the opposite foot. That's one set. Repeat three times.
Marching Hip Raise
Lie on your back with your knees bent and feet flat on the floor. Raise your hips to create a straight line from your knees to your shoulders. Lift one knee to your chest, trying not to drop your hips. Lower, then lift your other knee to your chest. That's one rep.
Leg Raise
Lie on your back with your arms by your sides, palms up. Keeping your legs straight, raise them until they are perpendicular to the floor. Slowly bring them back to the starting position, keeping your lower back against the floor.
Go Long (In Moderation)
The good news is that you don't need to log more than one long run a week to get the max calorie-burning benefit, and a long run means 30 minutes or more. This sustained effort will improve your endurance by increasing your heart's capacity and strengthening ligaments and tendons, so you feel stronger during your short runs, says Kastor, who created the "Run Off the Weight" training plans, above. "And the more effort you can put into each workout, the more calories you'll burn."
Need More Motivation? We have the 101 best running tips at WomensHealthMag.com/Running.
Food that Fuels
What to eat to turbocharge your routine without derailing your diet
Unless you're training for an endurance event, skip the calorie-dense energy drinks, gels, and bars. Try these fanny-friendly alternatives instead:
Before Running For runs lasting 20 to 45 minutes, you don't need to eat beforehand unless you haven't eaten for several hours, says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. Smart pre-run snacks include a small banana, wholegrain crackers with hummus, or plain low-fat yogurt with fresh fruit.
Running for beginners
After Running "If you've run for 45 minutes or more, or if it will be a few hours until your next meal, eat a combo of carbs and protein right after your workout to help prevent gorging later and to help your muscles recover," says Bonci. A couple of options: apple slices with a thin smear of peanut butter, or eight ounces of low-fat chocolate milk.
Your Run-Off-The-Weight Plan
This simple eight-week rpogram will send pounds packing!
BEGINNER
Monday 20 to 30 minutes of cardio cross training (swimming, elliptical machine, stationary bike, cycling) + strength
Tuesday Interval workout
Wednesday Off
Thursday Hills (optional)
Friday 20 to 30 minutes of cardio cross training + strength
Saturday 4-minute easy run/1-minute walk for 15 minutes
Sunday Off
Each week, pick an interval (Quickies, Short Repeats, or Long Repeats) and add five minutes to your saturday run/walk. In week four,go bak to Saturday's starting point and build up by five-minute increments again.
SEASONED RUNNER
Monday 20- to 30-minute run + strength
Tuesday Interval workout
Wednesday Off
Thursday Hills
Friday 20- to 30-minute run (optional) + strength
Saturday 30- to 60-minute run, depending on your typical mileage
Sunday Off
