Getting in Sync! 4 Easy Steps to Creating the Perfect Workout Playlist

By Omar Shamout

It's said that music is a universal language. No matter what part of the world they call home, anyone can connect with a good song. And The New York Times reports that new research has confirmed that music is appreciated not only by our minds, but by our bodies as well. It may sound like common sense, but scientists have proven that music can motivate you not only to work harder during exercise, but also to enjoy it more. You achieve the best results during a workout when your target heart rate in beats per minute (BPM) matches a song's tempo (also measured in BPMs), making the music feel like a natural, organic extension of you.

Figuring out new ways to liven up your exercise time is a smart and fun way to stay motivated. It's easy to create a playlist fairly quickly that has a sustained tempo that matches the pace of your run, bike ride, or preferred form of cardio. Let's break down the necessary steps for creating a music playlist that's individually tailored to your body, heart rate, and level of intensity.

1. Identify your workout goals. Before calculating your target heart rate, you first have to establish what you're trying to accomplish with your workout. For instance, people who are only interested in losing weight will have a different target heart rate than athletes looking to train for a 10K or triathlon, and their recommended durations at these rates will also differ. Beachbody^® advises you to consult with your physician before beginning any exercise program to help you figure out what the best approach to exercise will be for you and your specific needs.
2. Find your "zone." If burning fat is your goal, you'll want to spend the longest duration of your workout in the "Temperate Zone," or 60 percent to 70 percent of your maximum heart rate. Thirty minutes of cardio at this level three times a week combined with a heart-healthy diet should have you shedding the pounds in no time. If you're just starting out, this is a fantastic goal to set for yourself. On your off days, try a low-intensity walk for 20 to 30 minutes to keep up your activity level. If you have better endurance and more experience working out, you'll benefit from spending more time in the "Aerobic Zone," or 70 percent to 80 percent of your maximum heart rate, during which your lung capacity and blood vessels expand, before you move into the "Anaerobic Zone," or 80 percent to 90 percent of your maximum heart rate, where your muscles learn to work with less oxygen and you really build your stamina.
3. Calculate your target heart rate. The American Heart Association provides this chart of age-specific target heart rates, or the zone in which our bodies are most geared toward burning fat:

   Age	Target HR Zone 50–85%	Average Maximum HR 100%
   20 years	100–170 beats per minute	200 beats per minute
   25 years	98–166 beats per minute	195 beats per minute
   30 years	95–162 beats per minute	190 beats per minute
   35 years	93–157 beats per minute	185 beats per minute
   40 years	90–153 beats per minute	180 beats per minute
   45 years	88–149 beats per minute	175 beats per minute
   50 years	85–145 beats per minute	170 beats per minute
   55 years	83–140 beats per minute	165 beats per minute
   60 years	80–136 beats per minute	160 beats per minute
   65 years	78–132 beats per minute	155 beats per minute
   70 years	75–128 beats per minute	150 beats per minute

   Now that you know what you're aiming for, try using a heart rate monitor to get a truly accurate readout of your heart's BPM. You could do it the old-fashioned way by feeling your pulse for 10 seconds, then multiplying it by 6, but we all know how awkward that is to pull off in the middle of a workout. Plus, one less reason to do math in your head is always welcome, right?

4. Calculate the BPM of your music.

   iTunes^®

   In its endless wisdom, Apple^® has conveniently added a BPM tag to the description of each song in your library. You can access this feature by highlighting the chosen song and either right-clicking it to access the "Get Info" option on the menu bar that appears, or finding "Get Info" on the "File" pull-down menu at the top left of the screen. Once you're in the "Get Info" pop-up window, select the "Info" tab. Here, you'll find all available details about the song, including BPM. If that sounds far too easy and convenient to be true, well, it is. Most digital music files contain no BPM information at all, and if they do, it's probably inaccurate. You'll probably need to download one of the following applications:

   BeatScanner

   Windows^® XP and Vista users should try downloading this free application, which will automatically analyze all the music in your library to detect the BPM. What's more, BeatScanner is specifically designed for the exercise enthusiast, and will change the pace of any song you select (without altering the pitch or quality) to your desired BPM, so that you can export it as a new MP3 file, and walk, jog, run, or bike at your preferred speed, and still listen to your favorite tracks! How cool is that? But wait, there's more. Creating a playlist with BeatScanner is very easy, and it also allows you to insert your own interval cues at desired points in the playlist so that you'll know when to step it up a gear, or slow it down a notch. Pretty soon, you'll start to wonder how you lived without it!

   Tangerine!

   Mac^® users are advised to try Tangerine!, which is a program similar to BeatScanner, but is much more integrated with iTunes itself. The only catch here is that Tangerine! costs $24.95 to download. Because Tangerine! is synced with your iTunes, it will automatically analyze your entire library, as well as any new music you add to it, in a matter of minutes. The playlist creation feature is also very convenient, and allows you to organize songs according to your desired BPM range. However, it doesn't allow you to alter the pace of songs the way BeatScanner does. Luckily, there's a 15-day free trial option that should give you enough time to decide if it's worth the money.

If you'd would like to recommend other BPM-analyzing programs for either PC or Mac, please feel free to share in the comments below!

There's no reason at all for a workout to be boring, and we strive to give you new and interesting ways to stay focused and committed to the idea of fitness, and to provide you with all the tools and information you need to enact them in your own life. So take advantage of the available technology available and create a personal power mix for your iPod^® that'll keep your workout in high gear!

Oh, and in case you were wondering, Beachbody programs like TurboFire^® and Hip Hop Abs^® have all their music tracks mixed so you get the maximum BPM benefits.

How to Party Like a Rock Star (the Beachbody® Way)

By Omar Shamout

To some degree, everyone wants to be a rock star. Seriously, who hasn't had at least a passing temptation to throw a television out the hotel window because, you know, Led Zeppelin did it? Especially when you're young, being the wild and crazy party animal among your friends seems like an instant way to gain popularity and adoration. The problem is, not all rock stars have the luck and longevity of Keith Richards, and if you try to emulate his lifestyle, you'll probably end up dead like John Bonham instead. Or Jimi Hendrix. Or Janis Joplin. Or Kurt Cobain. That's not to say we all need to live like the Jonas Brothers and abstain completely, but it's worthwhile to realize that those special nights out are best remembered for the company and camaraderie you shared, rather than forgotten as the result of chemically induced amnesia.

The Opening Act

So you've nailed down the perfect outfit, got your new 'do, and smell like a million bucks. But don't head out on the town before your body is as finely tuned as Clapton's Fender^® Stratocaster.

1. Rest! If you get less than 4 hours of sleep per night, or you've been up for 16 hours or more, you're probably already acting drunk, even before you've had a drop of alcohol. This is because not getting enough REM sleep negatively affects your body's motor functions, blood sugar absorption, and immune system. You'll be friendlier, wittier, and more sociable with all your friends when you're rested, and this might come in handy if you're looking for a new type of friend (or two, if you really want to love like a rock star . . . ).
2. Eat well! Van Halen ate M&Ms^® (except the brown ones, according to their notorious concert contract rider), Busta Rhymes eats KFC^®, and Meat Loaf, circa 1970s, ate pretty much everything under the sun, except his namesake. If you want to eat right, you probably want to follow another direction. Ideally, you should eat healthy meals that include a balance of carbohydrates (from fruits, vegetables, and whole grains), protein (from lean meats and fish, legumes, nuts, soy, and dairy products), and fats (avoiding saturated and trans fats). A solid meal will help stave off the urge for that 1 AM pilgrimage to the taco truck with your less-well-fed friends.

   And remember, eating right doesn't need to be a solo venture. If you really want to seem hip and in the know, bring your friends to the latest trendy, new "foodie" haven before hitting the bars and clubs. That way, you'll all spend a few hours focused on cuisine instead of cocktails. Know that thrill you get from discovering a new underground band? Well, most people feel the same way about finding a great new restaurant before the masses, so choose wisely and your friends will bestow upon you admiration comparable to what Justin Timberlake receives in a room full of Hollywood starlets.

The Headliner

This is it. The main event. The moment the crowd has been waiting for all night. It's time to shine, so here's how to ensure the lighters (or iPhones^® with lighter apps) come out, and you walk off stage a legend:

1. Dance, dance, dance! We all know that half an hour of cardio per day is an essential component of staying healthy and fit, so combine it with your night out and kill two birds with one stone! Dancing is wonderful exercise, and is sure to work up a sweat. If you're worried your moves are less Michael Jackson and more Elaine from Seinfeld, why not try joining a group hip-hop class or try out Hip Hop Abs^® to learn some funky, fresh moves you can bust out for your friends? (But if you really want to impress them, you should probably never utter the words "funky" and "fresh" in the same sentence.)
2. Moderation! If moderation isn't a scientific law, it really should be, because there's almost no situation where it doesn't work. Many rock stars may overdo it with the partying every night, but they have expensive publicists to explain away their stints in rehab as "exhaustion." To increase your shelf life as a party animal, stay properly hydrated. Every great rock song has a memorable chorus, so when you head out for a night on the town, keep this little ditty on repeat in your head: "Drink, water, drink, water, drink, water." If it helps, just hum that Chumbawumba "Tubthumping" song and substitute water every other line (i.e., alternate your cocktails with water). You might think that getting drunk early will make you seem cool and fun throughout the night, but in all honesty, you're only becoming that guy or girl.
3. "I'll have a soda and soda, please." The great thing about spirits like vodka or gin is that they look like water. So the next time your friends are urging you to catch up or it's your turn to buy a round, slow things down by sipping on a soda water—just let everybody think it's liquor. You can even wince when you take a sip if you really want to crank up the illusion that you're hitting the hard stuff. No one will be the wiser, and you'll save a pretty penny too! Little-known fact: The original title of Snoop Dogg's "Gin and Juice" was just "Juice," but the record label urged him to change it for fear it would lower his "gangsta" cred.
4. Energy doesn't come in a can. If you're looking for "wings," don't go for a Red Bull, just buy a Paul McCartney album. Avoid the temptation to use energy drinks as fuel, because "energy" is a complete misnomer here. The caffeine and sugar hit'll just leave you jittery and nervous, after which you'll risk pulling a Lindsay Lohan and crashing hard before the end of the night.

The After Party

It's the next day, and you're not sure how to follow up that awesome night you just had. Here are a few suggestions for how to get your groove back:

1. Rest! Again! Whaddya know, we're right back where we started—your own cozy bed. Hopefully, you spent the night with the Captain to your Tennille. (A dated reference, I know, but who doesn't sing along to "Love Will Keep Us Together"? Admit it.) Anyway, if all went according to plan, you spent the night dancing, romancing, and, well, other things, so now it's time to rest up. Don't worry about your workout today, because trust me, you did enough of that last night. If you're feeling extra sluggish, some light stretching or a leisurely walk should do the trick.
2. Recovery! Eminem's new album is called Recovery, and we don't think it's a coincidence. He's giving you a hint, so take it! Buy some of Beachbody's own Results and Recovery Formula™. Designed for use after workouts, it will get your body back in tour shape in no time.

There you have it, the official guide to living a Beachbody-certified rock 'n' roll lifestyle. If you heed our advice, both your body and your mind will remain solid as a rock for quite a while, and you won't get caught rolling onto the floor.

My Top 5: Tania Ante Baron

You probably know Tania as the trainer from the Shakeology^® workouts or from shaking it with best friend Shaun T in Hip Hop Abs^®, Rockin' Body^®, and INSANITY^®. Or you might have caught her on tour with Britney Spears or in one of her music videos. Tania has appeared on stage, on TV, and in the movies (look for her dancing the "Tango Maureen" in the film version of Rent). So when Tania says a song gets her going, you know it's going to be good. Check out Tania's top 5 workout songs.

1. "Bamboo Banga" by M.I.A.

   I love the hard driving beats. It not only makes me want to dance, but it makes me kick up my intensity to another level.

2. "Distortion" by David Guetta

   This song has a great tempo with a cool, electro-dance vibe. I love running to this track!

3. "Eye Of The Tiger" by Survivor

   Who doesn't want to work out like Rocky Balboa? This song really amps up my weight-lifting workouts.

4. "Separate Ways" by Journey

   Not only do I rock out to this song on road trips (belting out the lyrics at the top of my lungs), but it gives me the motivation to overcome obstacles.

5. "Hot Like Wow" by Nadia Oh

   I love this sexy track. It instantly makes me get up and dance. It talks about having a body that's "Hot Like Wow"!

Getting to the Core of Your Ab Routine

By Steve Edwards

Core is the new abs.

Translation: Those chiseled six-packs you see adorning magazine covers these days are achieved by working the entire midsection, not just the abdominal muscles. So chuck your Ab Lounge, your Ab Roller, and your 30-second ab routine and read on to see what could land you on the cover of Maxim.

This is the part where I confess to a bit of hyperbole. Those six-packs are mainly a function of the individual's body-fat percentage, not how strong their core muscles are. Those gimmicky ab workouts can be okay as part of your program. And hiring a publicist will do far more for your hopes of appearing in Maxim than any amount of time in the gym. Oh, and one more thing: most of those models don't look like that all of the time. As one of them put it to me at a shoot, "I can't wait to eat. You think I look like this all the time? That would be sooooo unhealthy."

Now that we've got that out of the way, let's get down to the business of creating a healthy core.

The crunch phenomenon

Isolation training, or training individual muscle groups, was all the rage for a couple of decades. Probably spurred on by Arnold in the iconic bodybuilding movie, Pumping Iron, people were creating exercises to isolate one muscle at a time and blast it into submission. As these exercises trickled away from Muscle Beach and into the mainstream, the one that stuck more than any other was the crunch.

The crunch is a great isolation movement. Plus, it's relatively easy and you can work your abdominal muscles into a state of rigor mortis within minutes. And, actually, it worked pretty well for bodybuilders. After all, they aren't movement-based athletes. And, since they spent so much time in the gym, isolating the abs wasn't so bad because they isolated every muscle group. By skipping that last tidbit, this spawned an entire industry of quick-fix workout gimmicks promising that you, too, could look like Arnold. But instead of dedicating your entire life to body sculpting, these promised similar results in a few minutes of ab isolation.

The rise of functional training

Functional training is basically exercising using movements that you'll encounter in everyday life. It grew out of physical therapy, which makes sense as more and more people were landing in PT units because they'd been injured due to isolation training. What they found was that isolation training was creating muscular imbalances. This is, essentially, where one muscle group becomes stronger than it's supposed to be compared to others. When this happens it's easy to get injured.

It's hard to create a muscular imbalance in your natural life. If you run, for example, your body naturally responds in a way where it uses all the muscles it can to help the movement. This includes what are called your prime mover muscles and your stabilizer muscles. In isolation training, the prime movers would get isolated because those were the muscles that you could see. This would create major imbalances and the stabilizers would often get no attention at all.

Your core and its function

Functional training starts with your core: the middle of your body where virtually all movements begin. A strong core creates a base to work from. If this base is solid, your chances of getting injuries decrease greatly. Because of this, functional training programs spend the majority of their time working on this area.

This might sound like isolation but it's not, because your core is not just your abs but all the muscles that connect to your spine and pelvis. It's essentially all of the prime mover and stabilizer muscles that you use to stay standing. For this reason, core exercises often include balance movements. These include using gadgets like balance balls, boards that wobble, golf balls, soft balls, and foam rollers, but it also includes simple old-school movements like push-ups, squats, and many yoga stances. All of these movements require body awareness (balance) to keep you from falling over. It's exactly the opposite of a Nautilus exercise machine or, say, a crunch.

Is isolation the root of injury and evil?

Some functional trainers like to tell you this but it's not true. There are many reasons why isolation movements still exist. The main one is sports. Sports create a reason for an athlete to attempt to exceed their natural physique's strength ability in certain areas. In order for a muscle to exceed its natural capacity for strength, it must first grow. Isolation exercises are great for this. So, while fine tools, these are only a piece of the athlete's pie. To avoid injury and increase performance, athletes periodize their training, which means they do various cycles of training that target different goals. Athletes may isolate a muscle group for a training cycle but then they must switch their training to functionally train this new muscle to work within the limitations of their body.

Your abs and you

So how does this affect you and how you'll look at the company beach party? First, the bad news: You won't look like Maria Sharapova by watching Oprah on your Ab Lounge. The good news, however, is that you can create a great-looking midsection by training in the way that's most beneficial to your body.

This is the point where I tell you that a true six-pack is a phase. Like I said before, even most fitness models don't walk around looking chiseled all the time. They try to stay fit and thin but the duration of the ultra six-pack is fleeting. It's the same for many athletes, who will often reduce their body fat to below healthy levels for increased sports performance (because reduced weight at the same strength = increase in power output). But they aren't always in this state. For a six-pack to appear, most men need to get below 10 percent body fat and women under about 14 percent—abdominal muscle strength has nothing to do with it. Athletes are better off doing most of their training a little above this and losing the last bit for competition. This is because body fat helps your defense mechanisms. Some fat is needed to avoid injury and illness. Where you are concerned, the state of the six-pack should be something you target for some photos or, perhaps, a beach party. Your daily life goal should be a slim midsection. Brett Hoebel's RevAbs™ workout is ideal for reducing body fat while strengthening your core.

Creating a healthy core

If you will commit to exercising, it's not all that difficult to ensure that your core is sound. Functional trainers love to use the word balance. And not just in regards to standing on a wobbly board. Balance in both your life and how you exercise will help you center yourself in more ways than one. Here are a few tips to ensure you're getting to the core of your workouts.

• Work your entire body. Whatever your workout program is, make sure it works on everything. Not just your core but your arms, legs, hands, and feet. Everything is connected to your core, like branches of a tree. Whatever workout program you choose should, at least a little bit, stress every muscle in your body. No one with an overweight body has ripped abs. It can't happen.
• Periodize your training. No matter how great your routine is, change it sometimes. Using various programs helps you work different muscles and create new engrams (neuromuscular brain patterns), which results in keeping your body balanced.
• Do some yoga or Pilates. Even if you hate it. Yoga, particularly, is the oldest functional training program there is. You don't need to do Shiva the destroyer's Power Yoga program. The basic old-school movements will be plenty to round out your workouts. Or for a fun yoga workout, try Yoga Booty Ballet® Master Series Yoga Core.
• Do some balance work. These workouts can be hard, mentally taxing, and kind of boring. But you don't need to spend 45 minutes balancing on one leg under a skateboard on top of a golf ball to see results. Just sitting on a balance ball at your desk is very helpful. Any balance work is better than none.
• Alter your crunch. You can still crunch and, of course, you still need to work all of your midsection muscles. A simple balance element, like lifting your legs as you crunch, turns an isolation ab movement into a core movement. Keeping your legs off the ground, and straight, contracts something called your transversus abdominis (TVA). This is the muscle responsible for holding your gut in (another good TVA exercise is simply sucking your belly button in as far as you can). You'll start recognizing variations of these movements by staying present, aware, and observing life, which is another good exercise. Or you can do crunches with a Squishy Ball, as in the Yoga Booty Ballet programs.

Introducing RevAbs™!

Award-winning trainer Brett Hoebel is bringing his fitness expertise to Beachbody with his hot new program, RevAbs! Brett's Six-Pack system gets you amazing results by working your abs from six different angles. Plus, his Capoeira-inspired moves help you burn fat to reveal your new six-pack. Beachbody Network News (BNN) catches up with Brett and gives you a sneak peek at this exciting new program. Click here to learn more about this 90-day ab solution!

Think You Can Dance: 10 Ways to Incorporate Dance into Your Exercise Routine

By Stephanie Saunders

Dance is arguably the most popular form of exercise in the world. We do it to celebrate, to mourn, to mate, to express ourselves, and, most importantly, to get on reality television. Not only is it one of those magic workouts that doesn't feel like a workout, but this successive group of rhythmical steps usually set to music is a major calorie burner. It stimulates coordination, stamina, and cardiovascular conditioning, and it builds muscles. The average 130-pound woman can burn more than 300 calories doing an hour of ballet. But if pink tights and pirouettes aren't your thing, there are dance styles to meet every skill level and interest, from pole dancing to dangling from a piece of material attached to the ceiling. Which form is right for you? Let's look at some options.

1. Ballet. Ballet is considered the basis of most dance disciplines. It was first introduced in 1581 as a form of entertainment in the European courts and has evolved into the most strenuous of all performing arts. Ballet classes are usually divided into two parts, the first of which involves holding onto a bar that is attached to the wall. This is where you get a lot of the benefits of placement, core work, and muscle building. The rest of the class is usually completed in the center of the room, where you get the cardiovascular benefits as well as coordination and stamina. Should you be a bit timid about the class option, a program like Yoga Booty Ballet® Ab & Butt Makeover can give you many of the same benefits without you having to leave your living room. Getting that toned and lithe ballerina body without having to remove your pajamas? Priceless.
2. Jazz. Jazz is a form of dance that is often difficult to define because so many styles fall under this category. The style seems to have emerged in the late 1800s, and until the 1950s, it included the cakewalk, the jitterbug, African-American vernacular dance, and the Charleston. With the emergence of Broadway, the now smooth style of jazz dance came into being. And still, there are endless types of jazz dance, all of which are amazing forms of exercise. Because jazz is fast-paced, high-energy movement, you will burn numerous calories, increase your flexibility and stamina, and shape your thighs and butt better than any ThighMaster will. Classes for people of all ages and skill levels can be found at studios, community centers, and universities.
3. Tap dance. While being incredibly intricate, tap dance seems to be one of the easiest forms of dance for an adult to learn. Tap is creating music with your feet, and anyone with a sense of rhythm and loose ankles can become proficient with enough practice. The downside of tap is that because it is so detailed, the smaller movements can mean that you burn fewer calories. Still, the ability to move like Gene Kelly can well compensate for the fact that you might still need your Turbo Jam® workouts to shed the pounds.
4. Hip hop. Hip hop dancing started in the early 1970s, with its roots in break dancing and popping and locking. As hip hop music evolved in the 1980s, so did the many styles of street dancing that we call hip hop today. Hip hop is fun, high energy, and often set to popular music. Hip hop also works your core, which is why a program like Hip Hop Abs® can be so effective. Classes can be found all over the place, including gyms, dance studios, and even through park and recreation departments. Just think about how great you will look.
5. Contemporary and modern. Although based in ballet, contemporary and modern dance styles were a direct rebellion against the rigid discipline and rules of ballet. Contemporary and modern dance are concerned with expression yet still require a degree of technical proficiency that often means years of practice. The focus of most forms of contemporary dance is the "center," or your core, which means that you will easily work on and strengthen your stomach and back muscles. These forms of dance are readily found in the university system but can also be found at dance studios.
6. Ballroom and Latin. Ballroom and Latin dance styles have been around for as long as people have danced in Europe and South America, but they've become widely popular in the U.S. in the last century, thanks to Fred Astaire, Arthur Murray, and Dancing with the Stars. Ballroom dance styles are particularly enjoyable as they are done with a partner, and you only need a few hours to learn some of the most basic steps. Because of its low-impact nature, ballroom dancing is appropriate for all age groups, does not require extreme flexibility, and can range from a slow waltz to a boppin' Texas two-step to a fast West Coast swing. What's more, while you're shedding pounds, you're preparing for your cousin's wedding, your class reunion, and possibly an inauguration ball. Talk about motivation.
7. Alternative. Alternative dance styles, or PG-13 classes, include pole dancing, stripteasing, and burlesque dancing. As these new expressions of movement become more mainstream, everyone from the sorority girl to the grandmother is giving them a shot. Besides the obvious advantage to learning these dance styles, the upper-body strength required for dancing on a pole is rather amazing. What's more is that these adult dance styles not only move you toward having a fitter body, but even before getting that fitter body, many women gain self-confidence.
8. Tissue. Tissue dancing is a form of aerial acrobatics that is often seen in circus-style shows like Cirque du Soleil®. Remember 10th grade gym class and climbing the rope? Now imagine wrapping yourself up in the rope, hanging upside down like a bat, and quickly unraveling yourself until you almost hit the floor. This, and hundreds of other tricks, is done with a very strong piece of material hung from the ceiling and very daring participants who are willing to be sore for many days following the class. There is a huge emphasis on upper-body strength, flexibility, and the core in tissue dancing. Classes are readily available in most metropolitan cities, and workshops are offered through many companies that travel nationwide.
9. Belly. Belly dancing, or Middle Eastern–style dancing, can be traced back to the 12th century, but its exact origin is a giant controversy. Some believe it has religious origins, others think that it was a part of childbirth, and still more fight over it whether it originated in Egypt, Africa, or Greece. In the Middle East, it's taught to both boys and girls very casually, and it's become increasingly popular in the U.S. in the last 20 years. Belly dancing requires great control of the stomach muscles and the ability to move different parts of the body while isolating and holding others still. As a quick note, belly dancing tends to favor curves, so if you're a woman who prefers to bask in the glory of her natural lines, this is the perfect art form for you.
10. Folk. Each culture has held on to a piece of its history by imparting the dances of its ancestors to its young. Just as each cultural dance is completely different, so is the amount of calories you might expend or the different muscle groups that might get stimulated. For instance, Irish stepping or Bollywood dancing might be the equivalent of running 5 miles, while Japanese fan dancing might be more akin to doing laundry. Regardless, if the style of dance is meaningful to you, and you are exercising, the fact that you are moving is the most important thing! Find the type of folk dance that interests you and also the kind of music that you enjoy. I spent an afternoon at a Highland dance competition, and after 7 hours of bagpipe music, I was ready to remove my ears.

There is a world of dance options out there that can be fun and also help create the body of your dreams. As with all new forms of exercise, do the research and find a qualified instructor, class, or video series before you begin your journey. And if the class option is not for you, go find a dance floor in a local bar or blast the stereo in your living room, and just start dancing. Because if you think you can dance, really, you can.

Eat Your Way to Great Abs

By Ben Kallen

A few weeks ago, we gave you tips "on building great-looking abs (refer to "5 Ways to Speed Up Your Six-Pack" in the Related Articles section below). Now we're going to focus on the other half of the equation: your diet. When it comes to creating incredible abs, even the most effective workout programs can only bring you so far. That's because you can't get a flat, hard midsection without losing body fat. Here's how to eat your way to great abs.

No matter how much effort you put into creating a six-pack, no one's going to see it if it's covered by a layer of flab. (The good news? While it's impossible to "spot-reduce," abdominal fat is often the first to go when you start losing weight.)

If you're following the dietary guidelines of a Beachbody® fitness program or a personalized meal plan from TeamBeachbody.com, you'll automatically be eating the right foods to lose fat as you get in shape. But the following seven principles can give you an extra edge, and will help ensure that the effort you're putting into your abs will bring you the results you want.

1. Get plenty of protein. Eating enough lean protein promotes fat loss and muscle gain, the two most important elements for developing great abs. It also helps keep you from getting hungry while you're eating right. You don't have to gobble down 12-ounce steaks—just eat a normal portion of lean meat, fish, low-fat dairy, or vegetarian protein with every meal, and make sure your snacks contain some protein, too. If you still have a hard time getting enough in your diet, a daily shake made with Whey Protein Powder or Shakeology® can be a perfect addition.

   By the way, protein is especially important in the morning, when a lot of people don't get as much as they should. A protein-rich breakfast will help keep your blood sugar steady for hours, preventing the dips that can lead to cravings later in the day. (Try some low-fat chicken sausage, or an omelet with one whole egg and three egg whites, along with fruit or whole-grain toast.)

2. Reconsider your carbs. Despite the popularity of low-carbohydrate diets, the average American meal is still too high in sugar and fast-burning starches to bring body fat down to ab-baring levels. It's time to say goodbye to sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein recovery drink after resistance training, that's fine. But the rest of the time, stick with foods that are on the low end of the glycemic index (refer to GlycemicIndex.com for more information)—these foods burn more slowly, so they won't spike your blood sugar and insulin levels.

3. Have fun with fiber. Something about the word "fiber" just doesn't sound appetizing. But high-fiber foods can actually be quite delicious: fresh berries and other fruits, salads loaded with colorful produce, your favorite steamed vegetables or vegetable soup, stews or chili made with beans, chewy whole-grain breads and cereals . . . You get the picture. (These foods just happen to be loaded with nutrients as well.) High-fiber foods keep you fuller with fewer calories, and they help keep your digestive system working at its best—a double-whammy for getting rid of belly bulge.

4. Enjoy some yogurt. Probiotics, the healthful bacteria found in yogurt and other fermented foods, have been proven to help reduce belly fat. In a recent study in Finland, new mothers who took probiotic supplements averaged smaller waist circumferences, and lower body fat in general, than those who didn't take probiotic supplements. And while the topic is still controversial, studies have found that eating lots of calcium-rich dairy foods like yogurt may increase overall weight loss.

5. Don't forget to eat. Tempted to lower your daily calorie count by skipping meals? Don't. Going hungry can raise your levels of the stress-related hormone cortisol, which research has found can increase belly fat even in otherwise thin women. And eating too infrequently can lower your metabolism and energy levels, while increasing the chance that you'll get too hungry and decide to chuck your meal plan entirely. If you're eating the right foods, regular meals and snacks will keep your body fueled while you're working toward that strong core.

6. Drink more fluids. Hydration is important when you're on a fitness plan, but drinking plenty of water has particular benefits for your midsection. It helps keep your stomach full, so you don't overeat, and it helps flush out excess sodium to prevent belly bloating. (Eating more potassium-rich foods, such as tomatoes and bananas, will also help in this area.)

   Plain ol' H₂0 can't be beat, but you can also switch it up with flavored waters, iced tea, and anything else you like to drink that isn't full of sweeteners. How much do you need? The old rule of 8 glasses a day is a good start, but everyone is different: drink more if you're exercising or it's hot out, and drink less if you're running to the bathroom every 5 minutes.

7. . . . With two exceptions. It's time to cut down on those mood-altering substances, coffee and alcohol. Too much caffeine raises your cortisol levels and can impair your sleep, which can lower the production of fitness-promoting hormones. Meanwhile, the proverbial "beer belly" isn't just the result of extra calories—alcohol actually makes it more difficult for your body to metabolize carbs and fat. Booze also stimulates your appetite and lowers your inhibitions, which can lead to bingeing. The best road to flat abs is no alcohol at all, but if you really like a drink now and then, just have one at a time (and no more than a few a week), and stay away from higher-calorie beers and sugary mixed drinks.

If you add these rules to your fitness plan, you're sure to see faster improvements in your midsection. Of course, there's an added bonus to eating this way: it'll keep you healthier, too. That may not be as big an inducement as great abs, but we're throwing it in for free.

The Magic Number for Health and Beauty

By Jude Buglewicz

We've all heard the saying, "Beauty is in the eye of the beholder." It explains why someone might fall in love and marry a person whom someone else would never even notice. And yet, there are markers of physical attractiveness that are said to be universal, not only across cultures but throughout time. Turns out, one in particular is also a pretty accurate indicator of the shape you're in. Read on to see what your waist and hips have to do with the health of your heart.

The current standard: body mass index (BMI)

The World Health Organization (WHO) and the Centers for Disease Control and Prevention depend on BMI to define obesity and measure people's health risks, especially the risks for heart disease, cancer, and diabetes. (See "What Is Your Body Mass Index?" in Related Articles below to find out about your body mass, how to calculate your BMI, and why it's a number you should know.) It's easy to calculate BMI and convenient to use, as it's simply a ratio of a person's height and weight. But since BMI doesn't account for the difference between fat and fat-free mass, like muscle, a pro linebacker could have the same BMI as someone overweight and out of shape. The linebacker's weight might be mostly muscle whereas the obese person's weight would be mostly fat. In the eyes of WHO, though, the healthy linebacker would also be called "obese." And that bothers researchers who would like more accurate measurements of health risks.

Another problem with BMI is that it doesn't take into consideration where your fat is stored on your body. Abdominal fat is far worse than fat anywhere else on your body. It explains why people with identical BMI numbers—people who are the same height and weight—may not have the same health risks. People with apple-shaped bodies, who store fat around their waists, are more at risk than pear-shaped people, who store fat in their hips and booties.

The research

In 2003, an Australian study concluded that the waist-hip ratio (WHR) is a better predictor of death from cardiovascular disease and coronary heart disease than BMI. Researchers noted that WHR has a more universal application and is more appropriate for ethnically diverse populations. A couple of years later, a Canadian study confirmed these findings and asserted that WHR is three times more accurate than BMI at predicting heart attack risk. And in 2006, a London study found that WHR was a more accurate measurement of the mortality rate in older people (over 75 years old). An older person may have a "healthy" BMI number, maybe even the same BMI number they've always had, but because people lose bone and muscle mass as they age, and BMI doesn't distinguish fat from bone or muscle (only height and weight matter), the weight an older person loses in muscle and bone may be replaced with fat. That's why WHR is a much better indicator of an older person's health risk, as the distribution of his or her fat is more crucial than his or her height-weight ratio.

WHR

The first to theorize about the significance of WHR was the evolutionary psychologist Dr. Devendra Singh. He was interested in studying the importance of female attractiveness to the propagation of the species. That is, take away the moonlight, the mascara, and the little black dress, and what's left to explain why men want to hook up with women and start families? Evidently, according to Dr. Singh, men are biologically hard-wired to look for markers of attractiveness that coincide with health and fertility, and one such marker is the relation between a woman's waist and hips. A ratio of around 0.7 indicates good levels of estrogen and lower incidences of heart disease and ovarian cancer—a healthy breeder, in other words. Women size up men similarly: the magical WHR number is around 0.9 for men, indicating fertility and good health and less prostate and testicular cancers. The evidence bears it out. Think of our cultural icons of feminine beauty and sex appeal: Marilyn Monroe, Sophia Loren, and Salma Hayek—even the Venus de Milo. They all have WHRs of around 0.7. Different heights, weights, and sizes, but they are all "beautiful" in the same way.

What is your WHR?

To figure out your WHR, all you need is a measuring tape.

• Measure your waist. Women, measure your waist at the narrowest place between the bottom of your ribs and your hip bones. Men, measure your waist at your navel. And both of you, don't pull the tape tight or suck in your stomach. The tape should not squeeze your skin at all.
• Measure your hips. Women, measure around the widest part of your booty; men, measure at the tip of your hip bones.
• Calculate your WHR. Divide your waist measurement by your hip measurement.

What now?

Because it's hard to measure people's waists and hips consistently, WHR has not been adopted by WHO. They still prefer the easy height-weight ratio of BMI, so information pertaining to health risks and obesity continues to be determined by BMI data. But now that you know your own WHR and the implications of a high number (increased risk of heart disease, diabetes, and cancer), you can do something to change your odds.

Ramp up your cardio, as that will reduce your overall body fat, and adjust your diet so you're eating in line with the guidelines we propound in Michi's Ladder and our diet guides. Don't slack on your ab work, either. Good, targeted ab routines include Ab Jam (Turbo Jam®), Slim & 6-Pack (Slim in 6®), Ab Sculpt (Hip Hop Abs®), and Ab Ripper X (P90X®). Reduce stress any way you can, as stress makes you crave unhealthy, fattening foods.

Once you've got your WHR where it should be, you'll look better, feel better, be healthier, and live longer—and that is beautiful.

Sources: Schneider, H., et al. "Obesity and risk of myocardial infarction: the INTERHEART study." The Lancet. 2006; (367, 9516): 1052–1052.; Singh, D. "Adaptive significance of female physical attractiveness: Role of waist-to-hip ratio." Journal of Personality and Social Psychology. 1993; 65: 293-307.; Welborn, Timothy A., Dhaliwal, Satvinder S., and Bennett, Stanley A. "Waist-hip ratio is the dominant risk factor predicting cardiovascular death in Australia." The Medical Journal of Australia. 2003; 179 (11/12): 580.