While most workouts are one-size-fits-all, Hollywood weight-loss expert Tracy Anderson’s method uses strategic muscle targeting to work the muscles that other plans neglect. Rather than focusing on the larger muscle groups, her workouts focus on smaller “accessory” muscles that lie beneath your major muscles. Working these muscles help to tone your body rather than bulking you up.
Here are Tracy’s recommendations for your body type:
Body Type: Abcentric
According to Tracy, if you have an abcentric body, you carry extra weight in your stomach and have thicker arms. Your legs are the slimmest part of your body – and you have a big appetite.
What to Eat: Fruit With the Skin On
Abcentric body types can have a hard time kicking their sugar habits, so snacking on sweet fruits can help curb your sugar cravings. Try 4 dates or 1 kiwi with the skin on a day. (It sounds gross, but you can rub the fuzz off before eating the kiwi.)
How to Move: 10 Minutes of Standing Ab Exercises
If you feel sluggish, try a quick core workout first thing in the morning before your day makes you tired. To try Tracy's standing abs exercise, stand with your feet shoulder-width apart and hold your arms in front of you, bent at the elbow, like you're shielding your body. Gently move your ribs from side to side, using only your upper body.
Body Type: Hipcentric
If you have a hipcentric body, you are tiny from the waist up and have poor muscle tone in your upper body. Your body blossoms out at the hips and thighs, giving you thick knees, ankles and wrists.
What to Eat: Foods High in Lycopene
Lycopene-rich foods are linked to improving circulation. Try foods packed with this antioxidant, such as watermelon, tomatoes, grapefruit and asparagus.
How to Move: 10 Minutes of Dancing
Opt for a workout that connects all of your muscles at once, like swimming. If you can’t get in or to a pool, commit to just 10 minutes of dancing a day, to three of your favorite songs straight.
Body Type: Glutecentric
If you have a glutecentric body, your butt sags and runs into your thighs, so you have no defined panty line. You may also have back fat.
What to Eat: Anti-Inflammatory Spices
Add 1 teaspoon of spices to your meals that reduce inflammation, regulate blood sugar and aid in vitality, such as turmeric and cinnamon.
How to Move: Standing Leg-Lifts
Do exercises that lift the glute instead of building it. Try 30 leg lifts with 1.5- to 2-pound ankle weights at the same time each day. That way your body learns to count on your workout.
Body Type: Omnicentric
If you have an omnicentric body, you gain weight evenly, so you’re heavy in your arms, stomach, thighs and butt.
What to Eat: Tyrosine-Rich Protein
Tyrosine is a building block for adrenaline and dopamine, your brain’s feel-good chemical. It also enhances your body’s fat-burning properties. Try turkey, eggs or even seaweed.
How to Move: Since your body is less likely to handle a longer workout, try smaller workouts. It’s the best way to build up strength and endurance. Change up your workout often, like doing a 5-minute arms workout every morning and a 5-minute standing abs workout before bed. You should also perform moves that don’t isolate muscles but work everything together, such as swimming.
It’s not just about what you eat, it’s also about when you eat. For faster weight loss – and to put a stop to yo-yo dieting – Tracy recommends eating all fresh, real foods in two alternating phases: Nutrient Boost Week and Body Reset Week. This plan is designed so you lose 3 pounds during Nutrient Boost Week and maintain your weight on Body Reset Week.
Nutrient Boost Week
You’ll eat six small nutrient-dense meals that are easily digestible, like smoothies, soups, purées and ground meats. These meals are intended to flood your body with nutrients to clean your system and take off weight fast.
You can choose soft foods you already have in your house. Just make sure you are using whole fruits and vegetables and making them into soups and purées so they are easy to digest. But don’t focus on your calorie intake: Just worry about eating foods with a high dose of nutrients that clean your system and you’ll melt fat fast.
Body Reset Week
You’ll eat three big protein-packed meals each day during this week. Alternating these weeks ensures your body never gets used to anything and helps maintain the weight loss from Nutrient Boost Week. For Body Reset Week, some sample meals include:
- Turkey Bacon With an Omelet, Green Apple and Blueberries
- Grilled Shrimp With Broccoli, a Sweet Potato and Salad
- Grilled Chicken With a Steamed Artichoke, Ezekiel Bread and Avocado Slices
Tracy also recommends giving yourself a day off every week. In fact, it’s mandatory! Eat whatever you’ve been craving during the week so you don’t give up eating healthy most of the time.