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Figure And Bikini Website

How to Get A Sexy Figure

How to Get A Sexy Figure


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Kristin Shaffer How to Get a Sexy Body

I received an email from a woman looking for advice. She's 50 years old, lost some weight, but at 5'5" and 200 pounds has hit a plateau and wants to keep working toward a tight, fit body. Here is an excerpt from her email and my response.

Email excerpt:

My current workout plan:

Monday - Body Pump Class
Tuesday - Body Flow Class
Wednesday - Zumba Class
Thursday - CX Works Class
Friday - Zumba Class
Saturday - Body Flow and Body Attack Class
Sunday - Body Combat Class(a mixed martial arts workout)

My typical eating:

Breakfast - Oatmeal, lactose free fat free milk, coffee, fruit, cottage cheese 2%

AM Snack - fruit or cookies

Lunch - usually a vegetable, protein and a carb, could be a veggie burger, chili with rice or equivlant

PM Snack - typically a protein shake with fruit before the gym (as I ve been known to experience faintness, dizziness by end of a workout)

Late snack - fruit, weight watcher ice cream, or yogurt


Here's the response to the above email:

There are a few things I want you to do from now on... .

#1 - Prepare your meals once a week for the entire week.

Having prepared meals is essential so we are never hungry and we never binge. I've included a link below to an article about preparing meals with a video that illustrates what I do.

You need to get a ton of plastic containers for this. You don't want to skimp here. You're going to cook up 28 meals - 4 per day for 7 days.

Carve out 3 to 4 hours once a week to do this at first. Then after you've done it a few weeks you'll get it down to a couple of hours or less.

#2 - Eat more, and the right stuff

Looking at your current diet, there are 3 things that stand out as to why you're not continuing to make progress. First, you're eating a ton of sugar, which turns into fat. Fruit is sugar, and I see that throughout your day.

Second, you're not taking in enough protein. Every meal should have a serving of complex carbs and lean protein.

Third, you're simply not taking in enough calories, so your body is going into what I call 'starvation mode' and simply will not burn fat. If the body isn't taking in enough of calories from clean eats it burns muscle before tapping into fat. That's why you feel like you start to look sickly when you're dieting heavily. Think of an anorexic woman... no muscle tone but still have fat. It's just how the body works when it's starved.

This is how I want your meals to look from now on. Times are there just for a guide to show you how they should be spaced out. The meals are repeated for simplicity and ease of preparing once a week.

Meal 1: 7am
5 egg whites, 1 egg yolk, scrambled - a dash of parm cheese
1/2 cup oats, made with water, and added whole grapes

Meal 2: 10am
1 baked boneless skinless chicken breast
2 cups veggies (green beans, broccoli, cauliflower)
1 tablespoon natural peanut butter

Meal 3: 1pm
repeat #2

Meal 4: 4 pm
1 baked boneless skinless chicken breast
1 sweet potato/yam

Meal 5: 7pm
grilled steak/fish
1 sweet potato/yam

Whey shake made with water before workout with 1 banana or 2 kiwis or 30 grapes


Whey shake made with water right after workout

Just before bedtime (9pm for me): Casein protein shake made with water


This is a LOT of food. You will never go hungry and actually may even have a hard time getting this all down. Your mind will tell you that you are eating too much but you MUST eat all of this. You will be amazed what happens if you do - the body starts seriously changing in a matter of weeks. It's REALLY super cool.

Notice no dairy - either milk or cottage cheese. Dairy is sugar. Here's another article on that if you're curious: Does Milk Make You Fat

Notice protein and carbs in every meal. This is also very important.

Watch that the whey shakes you have don't contain sugar. Look at the label to make sure it doesn't. I personally love About Time Whey Isolate. It's made with Stevia and tastes awesome.

Now for the workouts...

I like those classes - and even have taken some of the same on occasion. What I'm concerned about though is you don't currently have any serious weight training in there. In order to rev up the metabolism and get your body into fat burning muscle toning mode you need to push those muscles. I would recommend the following if you can do it:

Day 1 - Weight train upper body only
Day 2 - One of your classes
Day 3 - Weight train lower body only
Day 4 - One of your classes
Day 5 - Weight train upper body only
Day 6 - Weight train lower body only
Day 7 - Rest day

You need to push yourself on the weights. Use the women's workout room at Gold's and go through all the upper body machines. 4 sets of 10 - 12 reps per machine, pushing hard and rest for 1 minute, then repeat. Don't do more than 45 minutes of weight training though and make sure to drink your whey shake as soon as possible after the workout - this helps you build muscle, which will give you that tone you're looking for.

Now - and this is super duper important - when you do this, after a few weeks you're going to start seeing some serious fat loss. Your skin WILL sag, but it will be temporary. Skin needs time to adjust as we lose fat so give it time. The opposite is true when we gain weight - the skin actually tightens and we look at it thinking things are better (in our heads we say to ourselves "wow my cellulite looks less apparent!"), but obviously things aren't better.

When I see loose skin on my bod now I actually get excited because I know it means I'm losing fat underneath and just need to be patient to let the skin catch up. So don't get discouraged when you see more lumps and bumps. Know that it's just part of the fat-loss-muscle-building process.

Author: Kristin Shaffer

Member Comments

After 3 children and 2 stomach surgeries I am not certain if my skin will ever get tight again. Approximately, how long does it take for the skin to catch up? Do most women in my situation opt for a tummy tuck?

Certainly everyone is different and a tummy tuck is an option. Sometimes it can take years for the skin to tighten. I know mine has been tightening over a period of years and is getting better all the time.

With love,


This is a terrific, easy to understand meal plan. However, there aren't any food measurements of exactly how much to eat, should I not be concerned with that?

xanadu3566 please check out my Meals for Fat Loss video where I show exactly what I eat on a typical day including weights of foods. :)

With love,


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