Lyzabeth Lopez, fitness powerhouse, holistic nutritionist, and creator of the super-popular Hourglass Workout, shares her tips for getting lean in all the right places.
The key to an hourglass figure is less about losing your curves and more about flattening your belly and building your booty. (Check out Lyzabeth's total body plan at lyzabethlopez.com.)
Cardio: To lose fat and maintain muscle mass (ahem a booty), go for short cardio bursts every two days.
Try this 20-minute treadmill hiit (high intensity interval training) sprint: ■ Start with a 3-minute warm up jog. ■ From minutes 4-10, perform moderate intensity sprints for 45 seconds to one minute with 30 seconds of rest in between. ■ Once you hit the 10-minute mark, increase your speed and sprint for 20-30 seconds with one to one and a half minutes of rest in between. Finish out the workout this way.
Weights: Plain old squats using only your body weight won’t do much to boost your bum, says Lyzabeth, so you’ve got to lift.
Her top 5 exercises for an amazing butt:
Try doing these twice a week. 10 Deadlifts (110-300 lbs) 10 Kneeling cable kick backs (50-80 lbs per leg) 10 Hip thrusts (110-350 lbs) 10 Walking lunges with glute kick back (50-110 lbs) 10 Glute/ham machine raises (45 lb plate) *These are Lyzabeth's suggested weights, but start out with what you're comfortable with.
*TIP: Add a 1-2 level incline for glute engagement throughout your sprints.
Cut out sugar: “It’s the major food to eliminate if you want to see quick and positive results in your weight, energy, skin tone, mood, and more,” says Lyzabeth. “But, full disclosure: no one’s perfect. I still give into my cravings for a chocolate chip cookie, or small dark chocolate bar three to four times a week. It’s the 80/20 rule: eat healthy for 80 percent of the time, then you have 20 percent for a few cookies, or your fave cheat food.”
Incorporate these “flat belly foods” into your diet to reduce bloat and help with good gut health:
-Apple cider vinegar
(diluted with water)
Lyzabeth drinks this Belly-Bloat Buster 3x/Week
1 serving; best if consumed within 20 minutes of blending or juicing
2 tbsp. apple cider vinegar
1 tsp. local raw honey
½ an orange juiced or squeezed
1 whole lemon juiced or squeezed
3/4 cup water
1 inch fresh turmeric root
1-2 inches fresh ginger root
Place all ingredients in a blender and mix on high speed until blended. Try drinking it 20 minutes before a meal to assist with digestion.
*TIP: Because the ingredients are acidic, rinse your mouth with water after drinking to protect your tooth enamel.