Walk off 3,000 Calories

Firm up and drop pounds with our 7-Day walking plan. Here's a turbo-charged seven-day walking plan guaranteed to burn about 3,000 calories.
Walk on a treadmill to determine how fast these paces feel before you take them on the road, or measure out your mileage and follow the mile-per-hour recommendation. Modify each session as needed. Start and end each session with five minutes of slow walking.
Day One 1 1/2 hours steady pace (13-min mile, 4.5 mph) Total calories burned: 470Day Two 60-min running/walking intervals: 5 min walking a 13-min mile: 26 calories 5 min running a 10-min mile (6 mph): 52 calories (repeat this sequence six times to total 60 min) Total calories burned: 468 Day Three 60-min jog/walk intervals: Sporadic intervals, at your discretion, running slower than a 10-min mile, walking a 13-min mile Total calories burned: 420 Day Four 60-min hike (on gravel, on a trail or at the beach) Total calories burned: 415 Day Five 50-min racewalking intervals: 5 min walking a 13-min mile: 25 calories 5 min racewalking (as fast as you can): 35 calories (repeat this sequence six times to total 60 min) Total calories burned: 360 Day Six 80-min jog/walk intervals: 20 min walking a 13-min mile: 100 calories 20 min jog/walking: 120 calories (repeat this sequence to total 80 min) Total calories burned: 440 Day Seven 60 min steady pace (13-minute mile) Total calories burned: 300

4 Foods to Avoid

While no diet will target ab flab specifically, "many of us tend to store fat around our abs," says Barbara J. Moore, Ph.D., president of Shape Up America!, "so losing weight in general will help decrease fat in that area." Avoid these diet don'ts to make your middle a flab-free zone.

1.Fully Loaded Baked Potato."A large baked potato equals three to four slices of bread, which could add up to 60 hefty grams of carbohydrates," says Lisa Dorfman, R.D., a triathlete from Miami and author of The Vegetarian Sports Nutrition Guide (John Wiley & Sons, 2000). Not to mention that cheese, sour cream and butter all pack on extra fat and calories.

Better bet: Top a small spud with fat-free salsa or a half cup of 1 percent milk-fat cottage cheese. A plain sweet potato is also a great alternative. It has more flavor, so you can skip the fatty toppings.

2.Pad Thai or Chow Fun. Many Asian dishes are just noodles with fattening oils and way too much sodium.

Better bet: If you crave noodles, order an appetizer portion and ask for the sauce on the side so you can control the oil and sodium-laden soy sauce.

3.Oil. "Some people add as much as five tablespoons of oil to their greens, for a whopping 70 fat grams or 600 calories," says Dorfman. That's more than your fat quota for the whole day.

Better bet: Bag the oil and make salads more interesting with texture (egg whites or beans), flavor (parsley and other herbs or balsamic vinegar) and crunch (croutons).

4.Alcohol. Liquor and beer pack tons of excess calories.

Better bet: Sip one glass of wine on occasion, but leave the beer guzzling to the college boys.

Flat, Sexy Abs

Our no-crunch system targets your abs in a whole new way to give you the leanest, firmest torso ever!

For those hoping to whittle their middle, doing crunch after crunch has always been ab-solute gospel. But experts are now shunning the traditional crunch in favor of a new, "functional" approach: to work the abs in ways similar to how the body naturally moves. The goal is to develop what is known as "core stability," or strength in the abs as well as other muscles in the back and torso. Core exercises take ab workouts to a whole new level, because instead of targeting the uppermost muscle (the rectus abdominis) and the obliques, you focus on deliberately contracting your transverse abdominis. The key to targeting the transverse and firming up your core is to flatten the lower abdominal area while doing balancing exercises. We asked Juan Carlos Santana, a conditioning specialist in Boca Raton, Florida, and Paul M. Juris, director of Equinox Fitness Training Institute in New York City, for their best crunchless moves to give you the ultimate ab workout. Here is one of the moves. For the entire workout, see the June issue of FITNESS.

I'm trying to eat more fresh produce, but it goes bad really quickly. Any storage tips?

Stash all produce that needs refrigeration in the cool, ASAP. Other than that, there's not a whole lot you can do short of renting a climate-controlled warehouse, says Richard Gladon, Ph.D., a horticulture professor at Iowa State University. What makes it so tricky? "Ideal temperatures for storage can vary not just from fruit to fruit and veggie to veggie, but sometimes even with each stage of ripeness," he says. If you still want to try to optimize your veggies' life span at home, though, remember that the temperature in your fridge varies slightly from shelf to shelf since heat rises, the bottom shelf tends to be the coldest. Use our chart (right) to help your produce keep its cool.

Room temperature (don't refrigerate at all): tomatoes, bananas, potatoes, onions, pears.
Lightly chilled (top shelf) citrus or subtropical fruits like oranges, grapefruits, lemons, melons, cranberries.
Downright frigid (lower shelf or crisper drawer) apples, strawberries, broccoli, asparagus, cabbage, "fresh-cut" items like salad mixes.

Fit in a Flash: The New 15 Minute Plan

Here's one of life's little ironies: It takes months to whip yourself into lean, mean shape but just a few weeks to get out of it. At least that's how it feels when you miss a few workouts and who hasn't at this time of the year? We've got a news flash: You can stay in shape and avoid gaining weight with just one or two superfast workouts a week. And each session can be as short as 15 minutes. (C'mon, even you have that!) The secret? Pushing the intensity during quickie sessions. FYI: If you stop exercising completely, it takes as long as three months to become unfit. In as few as two weeks, though, you'll notice little changes like less energy and strength. Research shows that as long as you hike up the intensity, shorter, less frequent workouts can hold off the damage indefinitely. We're featuring here the combo plan that combines cardio and strength training. When you're really pressed for time, you can squeak by with one combo session, but make every second count by working hard. Check out the December/January issue for the other two plans and when you can sneak in more time, couple up workouts for a 30 or 45 minute body blast. (Always warm up before and cool down after you exercise.) This holiday, you won't get fat!

Good, Better, Best Body

Our exclusive beginner-to-advanced guide to firming and toning your muscles into their sexiest

You squat, you lunge, you kick, you crunch. And as you get fitter, these basic moves get easier. Your body is a work in progress, so to sculpt the right curves in all the right places, your exercises should evolve along with you. We asked Reebok master trainer Petra Kolber to take the basic lunge as featured here two steps further. For more on the squat, ab curl, and leg lift, see the October issue ofFitness. The result is a series of moves that progressively stimulate your muscles to work harder so your body continues to improve. For each move, there's a good, better, and a best version (think bronze, silver, gold). They'll all make you stronger, since they target the same muscles. But the better and best moves push you harder with added jumps, balance components or increased gravitational pull. "Do the good version if you're tired or haven't been working out regularly," suggests Kolber. "When you're ready, plug in the next move. But if you can't do it with good form, do as many reps as you can correctly, then drop to the previous level for the remaining sets." Do three sets of 8 to 12 reps of at least one exercise in each series; use 5 to 10 pound weights. Feel free to mix and match the moves. "Switching things around is a terrific way to keep seeing results," says Kolber. By pumping up your program, you'll be on the way to your best body yet!

Best Overall Body: Triatheletes

What you see: strong, broad shoulders, a fit core and well-developed, powerful legs
Key muscles: nearly every muscle, emphasizing the shoulders, quadriceps and hamstrings.
Coaching insight: Triathletes train every muscle group, and the result is a fit, healthy body, says Michelle Blessing, coach of the U.S. Olympic Triathlon Team.
Weekly workout: swim 8 hours; cycle 10 hours; run 6 to 7 hours; weight-train 2 hours.
Your best moves: Alternate between weight and explosive moves. First, do 15 squats, then stand in front of a step and jump on and off with both feet as fast as you can for 15 reps. For upper body, do 15 overhead throws with a 2-kilogram medicine ball: Hold it behind your head, elbows bent, then bring it over your head and throw it to the ground. Finish with abs: 20 crunches, 50 oblique crunches and 20 back extensions.
On the bike and on the road: Do intervals. Start with a warm-up, then alternate between 2 minutes of hard effort and 2 minutes of easy effort for 20 minutes. In the pool: After warming up, swim one length as fast as you can; rest, then swim another fast length. Repeat for 10 lengths, then cool down for 10 minutes.
Our model says: I’ll try anything that’s fun and outdoorsy running, rock climbing, mountain biking, says triathlete Petit Pinson. It’s important to find a workout that motivates you.