Shaun T's Fix Your 5 Problem Areas Cheat Sheet

Target your problem areas with this 5-week plan from Shaun T, creator of the Insanity Workout. His combinations of foods and exercises are designed to help you shape your butt, thighs, waist and more on a daily basis.

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Shaun T, the creator of the Insanity Workout, has created a combination diet-and-workout regimen designed to bust your most common problem areas. Each food and exercise target a specific fat zone on the body. By eating certain foods at certain times of the day, you can maximize their effects.

Get the printable version of this cheat sheet.

According to Shaun T, it takes about four weeks for the body to respond to these changes. But with his plan, he’s giving you five weeks to start noticing a difference and giving you some wiggle room for any slip-ups. 

Most importantly, to correctly follow this plan, you should eat most of your food before 3 p.m. A new study found that people who ate 60% of their food before 3 p.m. lost weight faster. The people who ate later lost less weight – and it took more time to lose the weight. They also had lower insulin sensitivity, which is a risk factor for diabetes.

According to Shaun T, you should eat all the foods and meals on this 5-week plan before 3 p.m., with the exception of dinner.

Below, learn why the foods in Shaun T’s plan work well to target specific problem areas. 

Pumpkin to Target Back Fat

Pumpkin has a low glycemic load (as opposed to glycemic index). Glycemic load combines a food’s glycemic index (which refers to the refined quality of carbs) with the quantity of the food available. Because pumpkins have a low level of carbs, it’s great for not only back fat, but fat all over the body. It’s also a great source of vitamins A and C, as well as fiber. You can have pumpkin in soups or in breads made with whole-grain flour.

Low-Fat Ricotta Cheese to Tighten Your Thighs

Ricotta cheese has 337 mg of calcium per half-cup, which is 34% of your recommended daily allowance. Studies show that boosting calcium consumption spurs weight loss in those who are calcium deficient. Calcium has been shown to regulate the way fat cells store, build up and break down fat. When your body is deprived of calcium, it conserves it, prompting the body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. In fact, by giving calcium-deficient obese women an extra calcium supplement, British researchers were able to trigger 13 pounds of weight loss.

Microgreens to Slim Your Waist

Multiple studies have connected belly fat to chronic levels of inflammation and cortisol, the stress hormone. However, high doses of vitamin C have been shown to decrease cortisol levels after stressful events.

But why microgreens? These greens provide nutrients at a much high concentration. In fact, they have 4 to 6 times the nutrients than mature leaves of the same plant. Red cabbage microgreens have the highest amount of vitamin C, which is 6 times higher than the amount found in mature red cabbage. Don’t hesitate to add some into your salad during lunch.

Plums to Battle Bat Wings

Like belly fat, arm fat can also be linked to higher levels of inflammation. Therefore, antioxidant-rich foods can help reduce bat wings. One antioxidant-rich food that is know to help is prunes. They’re known for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances have antioxidant properties. Fresh plums will also work.

Freekeh or Quinoa to Get a Better Backside

Both freekeh and quinoa are good sources of fiber, which battle estrogens. Excess estrogens influence gluteofemoral adiposity, or butt fat. This is why teenage girls develop wider hips during puberty. One way to battle fat in this area involves eating more foods rich in insoluble fiber, which interrupts the circulation of estrogens in the body. Freekeh is a Middle-Eastern whole grain. It is actually whole wheat picked before the wheat has fully matured; hence, it’s also called “green wheat.” If freekeh is unavailable where you live, quinoa is a good alternative.

Article written by Shaun T
Creator of the Insanity Workout