我上次看到的一篇文章, 觉得很好, 不过我太懒, 没有翻译, 望大家包涵, 不过很有效.
1 Best Filled-Out Figure: Lara Flynn Boyle
Makeover moves: Replace fat-burning workouts like running with lower-intensity exercises like walking to work the heart without burning as many calories, says Mark DiMuzio, a trainer at the Sports Club/LA in New York City. Also, build muscle mass by doing strength-training sets (between eight and 10 reps) with heavier weights (eight to 12 pounds). And increase your protein and healthy-fat intake with lean meats, fish, beans and avocados.
简而言之, 就是要降低运动强度, 多做肌肉练习,同时要注意增加蛋白质的摄入.
2.Best Postbaby Body: Catherine Jeta-Jones
Makeover moves: Cardio is the key to getting rid of lingering pregnancy pounds, says DiMuzio. But avoid anything that twists the pelvis, such as kickboxing, for the first 12 weeks postdelivery. Your best bet? Fast-walking or jogging on the treadmill for 30 minutes four times a week. To target your middle, do the plank pose five times a week: Assume the lifted position of a push-up, keeping your body in a straight line. Work up to one minute.
简而言之, 就是要做有氧运动, 如在跑步机上跑道跑30分钟, 4次/周. 还有要做plank pose, 每周5次.
3.Best Bra-Bulge Vanishing Act: Renee Zellweger
Makeover moves: Strengthening your back ‑-- and improving your posture ‑-- is step one in getting rid of extra flesh that squishes out from your bra, says DiMuzio. To do this, try the "prone cobra" four times a week: Lie flat on the floor, chest down, arms by your sides. Without using your hands, lift your chest off the floor and hold for one minute, squeezing your shoulder blades together (if you can't hold that long, try two sets of 30 seconds). Lie down, rest for 30 seconds, then lift again (repeat twice for a total of three sets).
4 Best Ab Overhaul: Pink
Makeover moves: You have to do lots of "hanging leg raises" and reverse crunches for a lower stomach that's ripped, says DiMuzio. The leg raises can be done on a hanging-leg machine ‑- a staple at most gyms. Hoist yourself up on your forearms so that your upper body supports your weight and your legs dangle. Then lift your knees toward your chest. Slowly lower. Repeat 20 times. For the reverse crunches, lie flat on your back with knees bent at a 90-degree angle to the floor. Lift your butt and lower back up; slowly lower. Repeat 20 times.
5.Best Upper-Arm Chiseling:Jennifer Garner
Makeover moves: The secret to making your arms buff (but not bulky) is light weights and lots of reps. When doing bicep curls and tricep extensions (essentials for arms like Garner's), use weights no heavier than eight pounds and do three sets of 20 reps. Yoga and Pilates will also help create sinewy arms, says Kacy Duke, creative consultant for Equinox Fitness Clubs, so incorporate them into your regimen once or twice a week.
6.Best Overall Downsizing: Star Jones
Makeover moves: If you are heavy, choose activities that are gentle on the joints, such as Pilates, aqua aerobics, biking and the elliptical trainer. It's also wise to jump-start your fitness regimen with a few personal training sessions, says Duke, since you'll need a customized strength-training program to really effect change.
7.Best Waist Whittling: Alicia Silverstone
Makeover moves: To shrink your middle, nutrition plays nearly as important a role as fitness, because improper food choices cause bloating, says DiMuzio. So drink lots of water and curtail the junk food. Fitnesswise, cardio is essential to burn the layer of fat around your middle and tone your core: stomach, sides and back. (Exercising just your abs will make you appear slouched.) Pilates and yoga are also great for your core.
8. Best Butt Reduction:Kelly Clarkson
Makeover moves: Lunges are the secret ‑-- they target the glutes, thighs and hamstrings, says DiMuzio. Start by standing with your feet together, holding five- to eight-pound dumbbells in each hand. Now step forward into a lunge with your right foot, hold briefly, then step back up as you do a bicep curl. Do 15 on each side for a total of 30.
9.Best Thigh Trimming:Alicia Keys
Makeover moves: Cardio! says DiMuzio. Most cardio activities ‑-- running, biking, cross-country skiing, etc. ‑-- primarily work the legs. So breaking a sweat a minimum of four times a week for at least 30 minutes is crucial. Add to that this spot-training move from DiMuzio: Stand with your feet together, arms hanging by your sides. Now step with your right leg into a side lunge (right leg is bent, left leg is straight, torso is facing forward). Hold briefly, then push back to up. Do two to three sets of 20 reps on each side.
10.Best New Sleek Physique:Drew Barrymore
Makeover moves: Circuit training is the quickest way to drop those last 10 pounds, says DiMuzio. To create your own circuit, do two minutes of intense cardio (such as sprinting on the treadmill), followed by one set of light-weight toning moves (such as 20 bicep curls with three-pound weights). Alternate for 30 minutes, working most of your major muscle groups. For help structuring your routine, take a cardio-sculpt class at the gym. 
