The 30-Minute Celebrity Makeover Miracle

First, I want you to take some body measurements. I want you to measure and write down the dimensions of your chest, waist, neck, shoulders, and hips and your right and left biceps (when flexed), thighs, and calves.

If you’re a woman, they should range from 3 to 10 pounds. If you’re a man, they should range from 5 to 20 pounds. They must be in pairs; mismatched dumbbells won’t work.
• A comfortable pair of cross-training athletic shoes.
• Comfortable clothes to exercise in.
• An easy-to-read clock with a second hand.

Here’s what you’ll need for the program:
• A stability ball. Use a 45-centimeter ball if you’re five feet, two inches, or shorter, or a 55-centimeter ball if you’re taller.

work out three times a week.

the initiation phase, you’re restricted to only primary proteins and carbs.

you take a teaspoon of natural unsweetened no-salt peanut butter,

Don’t worry, though, if you’re trying to cut down on meat or are a vegetarian. Combining two incomplete proteins, such as rice and beans, can give you all the essential amino acids that you need.

Take your age and subtract it from 220. If you’re forty, that means your maximal heart rate is 180. If you’re 60, it’s 160.

To ultimately get the results you’re looking for, though, we need to make sure that what you lose is body fat and not muscle. Weight training will help you do that, but good nutrition—what you eat—will really ensure that your muscles are protected while your body fat is burned.

The key to weight management, as well as to energy management, is controlling your blood-sugar levels.