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January 16, 2013

What's Your Perfect Workout?

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3) The Foodie: "I'm pretty motivated to exercise, but I always eat out."

NAME: Ying Chu, 35, beauty and health director

GOAL: Burn fat and build muscle without bulking up. "I'm pretty motivated to exercise, but I always eat out," says Chu. "Plus I travel often, so I need a routine that works on the road."

CURRENT ROUTINE: Runs three miles or takes Spin class three times a week; adds a Vinyasa yoga or strength-training class a few times a month. "I'd love to fit in four to five morning sessions every week."

FITIST FORMULA: Four classes, plus one run per week

- Two 60-minute cross-training performance classes like AS ONE, a circuit-training class that blends jump squats, pull-ups, a stair-climber, and stationary bike. (At home, try Amy Dixon Breathless Body 2: The Edge DVD, $20; amydixonfitness.com.)

- One 60-minute core-focused class like 60-minute Real Pilates. (DIY: Real Pilates creator Alycea Ungaro's 15 Minute Everyday Pilates apps, $7 each; realpilatesnyc.com)

- One 60-minute yoga class such as SLT (Strengthen, Lengthen, Tone) yoga. (Also try Kristin McGee Strong, Sexy + Svelte DVD, $17; kristinmcgee.com.)

- One 35- to 45-minute run per week.

WHY IT WORKS: "The muscle-confusion aspect of this plan--having so many different kinds of workouts--will help make it easier to fit exercising into her hectic lifestyle," says Kirsch, who recommends Chu try his Look Fit: 5-Minute Quickies routines on YouTube when she's traveling.

NUTRITION EXTRA

DIET DERAILER: Healthy salads at lunch turn into anything-goes for dinner.

SMART SUBSTITUTE: "Scope out the restaurant's menu beforehand," says Garcia. "That way, she can map the week's meals." At dinner, choose low-fat, low-carb dishes--such as beef carpaccio over arugula. "The rule for eating out is no carbs," says Garcia.

4) The Multitasker: "I'd like to start exercising four times a week—but need to keep it quick."

NAME: Lea Goldman, 36, features and special projects director

GOAL: Drop 10 pounds; gain energy.

CURRENT ROUTINE: A 60-minute boot-camp-style class once a week and, occasionally, 20 minutes with a strength-training DVD in the living room before getting her son to preschool. "I'd like to start exercising four times a week--but need to keep it quick," says Goldman.

FITIST FORMULA: Four classes per week

- Two 30-minute boxing classes like the ones offered at Aerospace. (At home, work out with Aerospace cofounder Michael Olajide Jr.'s AeroBOX System of Sleek DVD, $60; aerospacenyc.com.)

- One 45-minute Flywheel Spin class. (Also try a workout that mimics the same heart-rate racing effect without the bike, like the Exhale Core Fusion Cardio: Pure Intensity DVD, $17; acacialifestyle.com.)

- One 60-minute Pilates ProWorks reformer class. (DIY: Gaiam Pilates Abs Workout DVD, $15; gaiam.com.)

WHY IT WORKS: "She needs to burn about 3,500 calories to lose 1 pound, so she'll have to pack in more calorie-zapping workouts to lose about 5 pounds a month. With what she's doing now, she's probably only reaching around 800 calories per week," says Braganza. Boxing hits the perfect mix of high metabolic conditioning and muscle defining in a short amount of time, continues Braganza. And cycling skyrockets calorie burn and tones leg muscles, which helps scorch calories even at rest. "Pilates concen-trates on cinching in the waist," says McGee.

NUTRITION EXTRA

DIET DERAILER: Post-lunch sugar. "I have a major sweet tooth," says Goldman.

SMART SUBSTITUTE: "Eat a more satiating lunch so that she doesn't compensate with sugary snacks," says Richter. At lunchtime, add healthy fats like avocado to a salad.

 

Go to www.fitist.com this month to sign up for the MC editor workout plans you see here.


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