The Belly Off Reports

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Dave Kahn lost 150 pounDs Dennis Mciver lost 184 pounDs aDaM
Ziegler lost 164 pounDs KirK WarD lost 70 pounDs anDreW staton
lost 144 pounDs Dan siZelove lost 80 pounDs Brian spar lost 155
pounDs luis Bruno lost 200 pounDs Brian Bray lost 135 pounDs ryan
huBers lost 165 pounDs Josh Bone lost 130 pounDs MeDWin Mina lost
127 pounDs Mat carignan lost 90 pounDs anDreW raines lost 132
pounDs toDD hoyt lost 52 pounDs Dave Kahn lost 160 pounDs Josh
saMara lost 141 pounDs Dave Kahn lost 150 pounDs Dennis Mciver
lost 184 pounDs aDaM Ziegler lost 164 pounDs KirK WarD lost 70
pounDs anDreW staton lost 144 pounDs Dan siZelove lost 80 pounDs
Brian spar lost 155 pounDs luis Bruno lost 200 pounDs Brian Bray
lost 135 pounDs ryan huBers lost 165 pounDs Josh Bone lost 130
pounDs MeDWin Mina lost 127 pounDs Mat carignan lost 90 pounDs
anDreW raines lost 132 pounDs toDD hoyt lost 52 pounDs Dave Kahn
lost 160 pounDs Josh saMara lost 141 pounDs Dave Kahn lost 150
pounDs Dennis Mciver lost 184 pounDs aDaM Ziegler lost 164 pounDs
KirK WarD lost 70 pounDs anDreW staton lost 144 pounDs Dan
siZelove lost 80 pounDs Brian spar lost 155 pounDs luis Bruno lost
200 pounDs Brian Bray lost 135 pounDs ryan huBers lost 165 pounDs
Josh Bone lost 130 pounDs MeDWin Mina lost 127 pounDs Mat cari-
gnan lost 90 pounDs anDreW raines lost 132 pounDs toDD hoyt lost
52 pounDs Dave Kahn lost 160 pounDs Josh saMara lost 141 pounDs
pounDs luis Bruno lost 200 pounDs Brian Bray lost 135 pounDs ryan
huBers lost 165 pounDs Josh Bone lost 130 pounDs MeDWin Mina lost
127 pounDs Mat carignan lost 90 pounDs anDreW raines lost 132
pounDs toDD hoyt lost 52 pounDs Dave Kahn lost 160 pounDs Josh
saMara lost 141 pounDs Dave Kahn lost 150 pounDs Dennis Mciver
lost 184 pounDs aDaM Ziegler lost 164 pounDs KirK WarD lost 70
pounDs anDreW staton lost 144 pounDs Dan siZelove lost 80 pounDs
Brian spar lost 155 pounDs luis Bruno lost 200 pounDs Brian Bray
lost 135 pounDs ryan huBers lost 165 pounDs Josh Bone lost 130
pounDs MeDWin Mina lost 127 pounDs Mat carignan lost 90 pounDs
anDreW raines lost 132 pounDs toDD hoyt lost 52 pounDs Dave Kahn
lost 160 pounDs Josh saMara lost 141 pounDs Dave Kahn lost 150
pounDs Dennis Mciver lost 184 pounDs aDaM Ziegler lost 164 pounDs
KirK WarD lost 70 pounDs anDreW staton lost 144 pounDs Dan
siZelove lost 80 pounDs Brian spar lost 155 pounDs luis Bruno lost
200 pounDs Brian Bray lost 135 pounDs ryan huBers lost 165 pounDs
Josh Bone lost 130 pounDs MeDWin Mina lost 127 pounDs Mat cari-
gnan lost 90 pounDs anDreW raines lost 132 pounDs toDD hoyt lost
52 pounDs Dave Kahn lost 160 pounDs Josh saMara lost 141 pounDs
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2 THE BELLY OFF! REPORTS
Expert Advice You Can Trustfrom Mens Health!
Mens Health is committed to offering responsible, practical advice for the
intelligent mansupported by professionals and legitimate scientific research.
The information here is designed to help you make informed decisions about your
health. It is not intended as a substitute for any treatment prescribed by your
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CONTENTS

Belly Off!
Style Upgrade 4
Trendspotting 5
3 Essentials, 7 Looks 12
Best Dressed 14
Belly Off!
Turn-On Tactics
for Great Sex 19
Win the Girl 20
Heat in a Hurry 26
Belly Off!
Weight Loss
Power Booster 33
Project editor: K. Strauss; Copy editor: Kathy Dvorsky; Cover designer: Katie
Seitzer; Book designer: Faith Hague; Photo editor: Jim Gallucci
PHOTOGRAPHY: By Daniel Garriga, pp 3 (man in jacket), 1213; By Digital Vision/
Getty Images, pp 3 (woman), 19, 23, 29; By Peter Stanglmayr, pp 511, 18 (ties);
By David Lawrence, pp 1415; By Dan Forbes, pp 1617; By Matthew Huber, p 18 (bag,
gloves, socks); By Bananastock/Jupiter Images, pp 3 (man on beach), 24, 30, 32;
By Ondrea Barbe, p 20; By Stockbyte/Getty Images, p 26;
ILLUSTRATIONS: By Mark Allen Miller, p 15 (4)
BACK TO CONTENTS
Trendspotting
These are the hottest ways
to look cool and current.
THiCK SWEATErS
HOW Heavy knits are ideal with denim,
while darker solids and finer gauges
complement trousers. Keep the propor
tions balanced: Wear fitted jeans or pants
with a bigsilhouette sweater. Thick or
loosefitting pants give the illusion of
unflattering girth.
WHere The rustic textures belong in
informal situations. If more than one
color of yarn is used in the knit, the
mottled effect is more casual country than
city chic. Kevin Harter, vice president of
mens fashion at Bloomingdales, suggests
wearing a heavy zipfront cardigan or pullover
as a light outerwear piece on crisp fall days.
Just wrap a scarf around your neck and go.
WHO Dolce & Gabbana, Perry Ellis, Pringle
of Scotland, Vince, Banana Republic
qThicker knits are ideal
for slim or athletic
builds. A husky guy
needs a more flattering
mediumgauge sweater
in a dark solid. Finer
gauge knits will cling
and emphasize any
problem areas.
BELLY OFF! STYLE UPGRADE S
m
style
UpGRADe
DRESS WELL,
LOOK SHARP
Belly Off!
When a man feels fit, and hes
proud of his body and how he
takes care of it, it makes sense
that he wants to accessorize
with top-of-the-line fashion.
After all, why put chrome
hubcaps on a garbage truck?
Clothes are the outward
manifestation of an inner
state. if the man underneath is
anxious and embarrassed, the
clothes will say so. But if hes
solid and confident, those
feelings will suffuse every
fiber. Heres a guide to help you
start taking pride in dressing
to show off all your hard work.
S THE BELLY OFF! REPORTS
BACK TO CONTENTS
PLAiDS
HOW Plaid should play a supporting role,
not the lead. For example, wear simple,
solidcolored trousers with a glen plaid
shirt or tie, says David L. Chin, director of
the Saks Mens Fifth Avenue Club in
the Manhattan flagship store.
WHere Contemporary plaidthink preppy,
grungeis usually casual. But Chin
finds that darker blues and greens
are subtle enough for the office.
A guy can easily dress up a plaid
shirt by wearing it under a solid
suit and adding a solid knit tie.
WHO D&G, Gilded Age,
Band of Outsiders,
Steven Alan, J.Crew
qIf youre
plaidtimid,
try a classic shirt
or tie. Leave the
plaid trousers to
the experts or
golfers. Even if
youre fearless,
limit yourself to one
plaid pattern
per outfit.
BELLY OFF! STYLE UPGRADE 7
ALL BLACK
HOW Youre going for the Johnny Cash look,
but you risk seeming funereal and
uninteresting. Layer different fabrics
and texturescashmere blends and
herringbone tweeds, for instance
instead of similar fabrics, Harter
says. And use the allblack look as
a blank canvas to showcase a great
accessory, like a silver watch or
your suede Chelsea boots.
WHere A dark color scheme,
especially black, signals an
urbane sensibility, so its not
the best option for a Little
League game or Sunday
brunch. Go all black for a
sleek, sophisticated look on
a date or to create a strong
impression in a Monday
meeting.
WHO Calvin Klein, Theory,
Z Zegna, Ralph Lauren Black
Label
qSinglecolor
schemes hide figure
flaws because they
elongate the legs
and torso by
creating a single
line. Mixing
colors
disrupts the
flow of your
silhouette
and draws
the eye to
each section.
S THE BELLY OFF! REPORTS
BACK TO CONTENTS
BELLY OFF! STYLE UPGRADE 9
WOrK WEAr
HOW Scrub your mind clean of painter pants
and Carhartt jackets. Todays work wear
inspired gear is less bluecollar, more
streamlined, and softer than it used to be.
Contrast rugged clothing with more
luxurious pieces, says Stefan Miljanic,
creative director of the mens brand
Gilded Age. Pair distressed work
jeans, he suggests, with a cashmere
sweater, or try a denim chambray
shirt with a narrow wool tie.
WHere Limit this look to casual
settings, even though a piece of
fashionable work wear may
cost as much as your sport coat.
Conservative types may not
fully appreciate refined rusticity.
WHO Engineered Garments,
Gilded Age, Rag & Bone,
Rogues Gallery
qIf youre wearing
ruggedlooking
gear from head to
toe, you risk
looking
costumey. Trust
your gut. Look in
the mirror. If it
seems forced or
contrived, then it
most likely is.
SOCiALLY CONSCiOUS CLOTHiNG
HOW Organic materials and charitable business
models allow you to wear your causes on your
sleeve. Your body wont feel the difference, but
your conscience will feel great.
WHere These generally utilitarian styles
are ideal for travel and afterhours activities.
WHO Loomstate, Pnatrul, Apolis Activism,
John Patrick Organic, Levis Eco
qTip
Keep your activism alive on laundry day. Avoid
dry cleaners that still use tetrachloroethylene,
a probable carcinogen. Instead, seek out
green cleaners that use more environmentally
friendly techniques.
I0 THE BELLY OFF! REPORTS
BACK TO CONTENTS
BELLY OFF! STYLE UPGRADE II
ViNTAGE-iNSPirED SUiTS
HOW The difference between retro and recycled is fit.
Todd Snyder, senior vice president of mens design
at J.Crew, says a twobutton jacket with narrow
lapels and a slim silhouette helps create a cool,
contemporary image. Think Sean Connery
as Bond in the early 60s, he says.
WHere If you have confidence and attitude,
this style can be your everyday uniform.
Otherwise, reserve oldschool suits for
upscale occasions, like weddings and
fivestar restaurants, where its easier
to showcase your classic taste.
WHO Shipley & Halmos, Polo
Ralph Lauren, Band of Outsiders,
J.Crew, Hickey
qKeep the look
contemporary with
a tonal approach
a charcoal jacket,
lightgray shirt, and
darkgray bow tie,
for example. Nothing
over the top; the bow tie
is enough on its own.
You are already making
a statement.
DOWN VESTS
HOW Once strictly for outdoorcasual settings,
the new, slimmer vests have emerged as stylish
layering pieces. Theyre still perfect with jeans
and a thick sweater, but try a vest with a dress
shirt or suit jacket on a cold morning. It adds a
layer of warmth, its easy to move in, and it
wont weigh you down, says Harter.
WHere Paired with a suit, a vest can make
a statement in a buttonedup setting.
Refined fabrics, such as wool, corduroy,
and gray flannel, offer versatility
and sophistication.
WHO Moncler, Gap, Rogues Gallery,
DKNY, Penfield
qTip
The marshmallow look is for the slopes, not the
streets. Modern vests should be fitted, with wide
arm openings that dont restrict movement.
BACK TO CONTENTS
3 Essentials, 7 Looks
Start with these classics, and then mix em up
for a slew of different looks.
essential #11
A MiDLENGTH TOPCOAT
Save fulllength overcoats for special occasions. A
midlength topcoat gives you a less formal presence
but still lets you convey a dressedup attitude.
A midlength wool or cashmere jacket is best
for versatility. The length accommodates your
suit but also looks good with a turtleneck and
jeans, says Jerry Balest, vice president of mens
fashion at Macys Merchandising Group.
Make it last Invest in wood hangers with 2"wide
contoured shoulders to keep your coats shape.
essential #21
A CASHMErE SWEATEr
Cashmere may be a little pricier than other wools,
but it can have a longer life if treated well. And 30% of
women say cashmerethe ultimate softtouch fabric
leaves a lasting favorable impression of the
men who wear it.
Slip one of the thin, warm layers over a shirt and tie,
or pair with jeans to soften your look.
Make it last Prolong your sweaters life by washing only
after five wearings. Dryclean only as a last resort. Wash
by hand in lukewarm water with a gentle detergentwe like
Ivory Snowand then carefully roll (never twist) in a towel
to remove excess water, says Tse menswear designer
Jessica Heagerty. Lay it flat to dry.
essential #31
COrDUrOY PANTS
Break up your denim rotation with a few pairs of cords. They work just as well
with a casual longsleeved Tshirt as they do with a wool blazer.
All cords are not the same. The number of wales (ridges) per inch determines
your look. Ropelike, 8wale cords deliver a rugged look, while the tighter,
14 to 17wale pincords are more refined.
Make it last Wash with smooth fabricscorduroys attract lint if you wash
them with fuzzy fabrics.
the Cords
For a Relaxed Weekend
Wear your cords with a
Tshirt, topped with a
hoodie and finished with
a down vest.
For a Casual Date
Wear your cords with
a jean jacket, over a
buttondown shirt and
striped tie.
the topcoat
For a Night Out Wear your
midlength topcoat with a
Tshirt, a cashmere zipup
hoodie, and jeans.
For a Job Interview
Under the coat, wear a
suit, buttondown shirt,
and wool tie.
the sweater
On Game Day Wear
the sweater with athletic
pants and sneakers.
Top the look off with a
brimmed hat.
To the Office Wear the
sweater over a white
oxford shirt with dress
pants.
Mix AND MATCH
Heres how to blend these three essentials with the rest of your wardrobe.
BELLY OFF! STYLE UPGRADE I3
BACK TO CONTENTS
tight grid, prevent
ing any jarring
conflicts or dizzying
interference.
4
Subtle color
groupings excite
the brains nerve
impulses, says
Ramachandran.
Here, the orange
stripes of the tie are
echoed in the vertical stripes of the
shirt, reinforcing the link between
the two.
5
Items that
appear to be
similar are grouped
together by the
brain, says Enns.
Here, the
faint pattern
on this dark tie help
it stand out from
the darker vertical
stripes of the shirt,
adding another
element to the
pairing.
BELLY OFF! STYLE UPGRADE IS
Best Dressed
Refined clothing conveys
a certain level of
maturity and polish;
its also what
distinguishes you
from the other rogues
in the room.
THE SUiT
A great suit lifts a mans spirits.
Spend big dollars on something
that stirs an immediate and visceral
reaction, not something that simply
adds bling and subtracts bankroll.

the skinny on slim-tie knots
The narrow tie proclaims your sartorial prowess, but the message may not translate well if
youre using the classicbutbulky Windsor knot. Michael Macko, mens fashion director at
Saks Fifth Avenue, recommends the streamlined halfWindsor knot. Heres how to master it.
With the wide end
below the narrow
end, cross the wide
end over and behind
the narrow end and
lift it up.
Pull the wide end
through the loop. Toss
the wide end around
the front, over the
narrow end, from right
to left.
Lift the wide end up
and through the loop
once more. Bring the
wide end through the
knot in front.
Tighten to the collar
for the office. Loosen
it and leave your first
button undone for
after-hours outings.
SHirTS AND TiES
We asked visual scientists to help us
match patterned ties and shirts. Heres
why these combos pair up.
1
The visual
cortex detects
symmetry,
says James
T. Enns, Ph.D.,
a professor of
psychology at the
University of
British Columbia.
This ties offcenter
pattern catches
attention, while the
large checks and blue hue of the shirt
provide a more soothing background.
2
The flat back
ground of this shirt
helps the brain process
the illusionlike tie.
It also amplifies the
intricacies of the more
nuanced work, says
V.S. Ramachandran,
M.D., Ph.D., director
of the Center for Brain
and Cognition at the
University of Califor
nia at San Diego.
3
The brain likes
being challenged
but not defeated, says
Enns. This combo
keeps your cortex busy,
but the chunky, plain
stripes are easily
separated from the
IS THE BELLY OFF! REPORTS
BACK TO CONTENTS
THE WATCH
A watch does more than just keep your
schedule moving. A fine watch is a
form of selfexpression. It conveys
taste and is part of an overall lifestyle,
says Ruediger Albers, U.S. president
of international luxury watch retailer
Wempe. One casual watch and one
formal watch will suffice for most
situationsalthough the more watches
you have in your arsenal, the more
nuances you can lend to your
wardrobe.
Daylight hours
Gold accents work well in the daytime,
especially when paired with a brown
leather band to complement earth tones,
such as brown, light green, and tan.
a night out
The classic watches shown below work
for any dressup occasion. In general,
a silver metal face with a leather band
is considered more formal and can
complement cooler shades, such as black,
gray, and blue.
swing shift
Buy a few interchangeable straps of
alligator, rubber, or metal, Albers
suggests, and pair them with watch
faces of platinum, steel, or white gold,
all of which are easy to dress up or
down. Its best to have a professional
make the swap, Albers
says, although Panerai
offers a tool for the
doityourselfer. One
more thing: Make sure
the timepiece itself is
waterresistantso
you can segue from
kayaking to cocktails
without hassle.
JEWELrY
Where bling is
concerned, the line
between tasteful and
trashy is thinner than
any silver chain.
Scosha Woolridge, the
creative director of
her eponymous New
Yorkbased jewelry
brand, shares her
insights on how to
show your metal.
Decide on a
signature piece
Are pocket watches
your thing? Work
with that as a base,
Woolridge says, and add
additional jewelry or
even wardrobe elements with it in mind.
But if that piece is too flashy, it might
stand out more than you do. When in
doubt, ask an expert (a woman, that is).
slapdash can be sexy
Leaving the house with slightly mussed
hair tells a woman youre spontaneous.
Adopt the same approach to your jewelry
by mixing materials, such as leather
with gold or silver. Woolridge advocates
throwing on your jewelry with a
measure of healthy disrespectthe
way you grab your keys before leaving
the house. Precision is not sexy.
Dont pile it on. Layering is always
good, but keep it minimal, says
Woolridge. Two rings is the maximum.
As a general rule, if youre wearing more
than five pieces of jewelry, youre
overdoing it.
Matching is for amateurs
Lets be honest: Your wifes twinset
sweaters look neither sexy nor danger
ous. Same goes for mens jewelry.
Wearing pieces from the same jewelry
collection shows a lack of imagination.
Likewise for trying to match materials,
themes, or shapes.
BELLY OFF! STYLE UPGRADE I7
IS THE BELLY OFF! REPORTS
BACK TO CONTENTS
BAGS
Backpacks are for schoolboys, and
canvas messenger bags are for temps.
If neither of those job descriptions
matches yours (or you hope it wont for
long), lay out for a fine leather bag.
GLOVES
Having a nice pair of
leather gloves conveys
maturity to women, says
image consultant Sarah
Whittaker. It also shows
a bit more class and
style. Invest in black and
brown pairs, to coordi
nate with your shoes.
ADD COLOr
In a Mens Health
poll, almost a third
of women said
they wished men
took more risks
with color. Show
a little flair at the
neck or around the
ankles. A neutral
outfit and a flash of
vivid socks or a tie
can make a subtle
statement.
m
Belly Off!
tURn-On
tActics
FOR GREAT SEX
Why do men have so many deep, dark sexual fantasies?
Because were terrible at turning them into reality. Heres
what you need to know: Shed probably be up for it, if you
simply asked. Here youll learn what she wants, why she
wants it, and how to make it happenfor both of you.
BACK TO CONTENTS
CONVErT THE CrUSH
Stop being anonymous. Heres how to
finally meet the woman you cant get out
of your head.
the spandex Queen
She looks good in shorts, but bolts when
the treadmill stops.
DO tHis Start slowly. Keep early
conversation in the momentthe guy in
the ridiculous shorts, the awful song
playing, the monotony of ab work, says
Teresa Strasser, a relationship expert
and cohost of How to Get the Guy. Next:
Ask for her opinionabout a gym class,
a restaurant, a movie. Shell appreciate
it without feeling threatened. Then ask
about mundane stuffthe stuff that no
one else asks her about. Dont attack
me from the beginning, says Amy, a
34yearold program director who met
a guy over a few weeks in yoga class. It
felt like he was getting to know me.
nOt tHis Dont correct her form as an
excuse to talk. Insecurity runs high at
the gym. The message is You dont
know what youre doing, Strasser says.
And stay away when shes sweating.
Shes exerting; intrusions are annoying.
alsO gOes fOr Fellow train commuters,
runningclub members, adulted
classmates
the Office siren
You see her every day. And if something
goes wrong, you still will.
DO tHis Spread the love. Sharing credit
for job tasks shows confidence, says Lisa
Daily, a dating coach and the author of
Stop Getting Dumped! A group is going
out for drinks? Invite her. She wont let
the fact that you work together stop her.
If a woman likes a guy, it might be
awkward, but shell still be excited about
it, says Alison, a 32yearold finance
director.
nOt tHis Dont enlist an office match
maker. Gossip kills romance, and she
wants to be taken seriously. For privacy,
use email, but keep the flirtation
ITfriendly. If she balks, back off
quickly. This isnt the place for heavy
pursuit.
alsO gOes fOr Physical therapists,
business clients
the Hot Waitress
Shes attentive and friendly, but is she
just working for her tips?
DO tHis Stand out. Come in regularly,
sit in her section, and be polite to
everyone. In a business where she gets
the brunt of bad behavior, manners are
an aphrodisiac, Strasser says. Refer to
things she tells youher favorite dish,
the test shes studying forin future
conversations. Listening is your move.
nOt tHis Avoid overtipping her; shell
feel objectified. Stick with 20%.
alsO gOes fOr Flight attendants,
bartenders, hairstylists
the Barista
Shes neckdeep in lattes; you cant get
a word in edgewise.
DO tHis Empathize. Show up after the
morning rush, when shes less frazzled,
and ask if its a tough day. Youre into
her, not just her iced mocha, says Debbie
Magids, Ph.D., author of All the Good
Ones Arent Taken. Build slowly. Then
tell her those 5 minutes make a big
difference in your day. And tell her you
look forward to your daily chats with
her. If a guy would do that, it would
register, says Alka, a 19yearold college
student who works behind a caf bar.
nOt tHis Dont call her by name at
first, even if shes wearing a tag. Its
intrusive and highlights the subservi
ence, Strasser says. And dont talk her
up when shes busy or with others.
Respect her boundaries and the
rhythms of her job.
alsO gOes fOr Bookstore clerks,
doctors receptionists, hotel clerks
the Woman with the leash
She looks happy, until your dog starts
humping her leg.
DO tHis Show an interest in her pooch.
Ask about her dogs breed, its habits,
and where she regularly walks. When
youre confident, suggest meeting up.
She could be looking for playmates.
nOt tHis Be careful not to ignore your
own pup. Shell watch how you treat it.
And dont force your pit bull on her
poodle. If our dogs cant coexist, we
cant, says Elyse, a 40yearold teacher
and whippet owner.
alsO gOes fOr Neighborhood gardeners,
nannies
DiViDE AND CONqUEr
A womans friends are her velvet rope.
Make a good impression and youll be
whisked inside the club; flub your
approach and youll be kicked to the
curb. If you charm a womans friends,
its that much easier to impress her,
says Susan Rabin, a dating coach and
the author of Lucky in Love. First make
them happyand then make her yours.
read the Defense
Scan the room like Ben Roethlisberger.
Huddling behavior means theyre
closed to outsiders, says Dennie
Hughes, a relationship expert and the
author of Dateworthy. Your best bet is an
outwardfacing group or a line of women
doing their own scanning. Aim for
groups of three women or more, so no
one ends up alone. It doesnt matter
how much a woman likes youif leaving
with you means stranding her friend,
youll lose, says Hughes.
Make the approach
The handshake and easy intro (Hi, my
name is . . . ) works oneonone, but
youll look like a politician if you greet
an entire group that way. So make use
of your surroundings. If the ladies are
gathered near the pool table, visit the
nearby jukebox. Take song requests or
rack up at the table. Watch what they
watch, and comment: Nice mullet, eh?
or Hey, I saw you checking out
SportsCenteryou a Cubs fan?
Introductions will naturally follow.
follow the leader
The woman guiding the conversation is
your logical starting point, says
Hughes. (If you begin with the shy
woman on the periphery, her protective
friends may close ranks.) Topics? Use
the 30day rule, from Phyllis Davis,
author of E2: Using the Power of Ethics
and Etiquette in American Business.
Keep the conversation current: Bring up
only events that have happened in the
past month or will happen in the next.
It will make you more fascinatingits
alive, its interesting, and its personal,
says Davis.
Win the Girl
BELLY OFF! TURn- On TAcTicS FOR GREAT SEx 2I
BACK TO CONTENTS
Control the flow
Indicate interest with body positioning,
not comeons. Subtly mirror her
gestures: If she nods, you nod; if she
laughs, you laugh. When you turn your
head toward whoever is speaking, keep
your shoulders square with hers. This
is subtle but effective, says Davis. Note
which topics capture her attention, and
guide the group toward anything she
finds interesting. She likes Spanish
cooking? Talk tapas.
separate subtly
Ask her to help you grab some drinks or
pick songs at the jukebox. Thats when
you make her blush, says April Masini,
author of Date Out of Your League. If
she likes you, shell love that you spent
time with her friends but ultimately
chose her. Youll feel more confident, and
shell feel less pressure.
PASSiON PLAY
Research on female arousal says
avoiding her turnoffs is just as impor
tant as hitting her hot spots. Heres how
to play both sides.
DO tHis Connect, quickly. First
impressions, good or bad, quickly
snowball, according to a 2006 MIT study.
You have to prove you have a lot in
common as quickly as possible or it will
go downhill from there, says Dan Ariely,
Ph.D., a professor of behavioral econom
ics and the study author. Move fast: Ask
an openended question that highlights
someone or something in common, says
Amy DeZellar, author of Dating Amy.
Try How do you know soandso? or
Nice Bears hatwhat do you think of
Grossman?
nOt tHis Try not to talk her head off.
Women want three things out of a first
move: confidence, conversation, and
chemistry. Hit your marks and then peel
off. Depth, not length, builds intimacy,
says Diane Mapes, author of How to
Date in a Post-Dating World.
DO tHis Make your friends hers, too.
Prove youre not just on the prowl by
introducing her to your friends. Circle
back to your initial conversation, drop a
selfeffacing quip, offer a compliment, or
do all three: This is Carrie. Shes
amazing. And I think she may still be
recovering from my earsplitting
karaoke... Northwestern University
researchers studying speeddating
behavior found that a womans sexual
and romantic desires are most aroused
when your affection is perceived as
unique in some way; praising her among
your friends does exactly that. Women
have a sophisticated intuition for gauging
romantic interest, says study author
Paul Eastwick, Ph.D. Introducing her to
your friends could show her youre not
just looking for a onenight stand.
nOt tHis Dont back her into a corner.
Remember that youre confident enough
not to deploy the conversational tractor
beamand youre not just looking for a
fling. Still, the connection was meaning
ful, and youll want to find a way to
double back.
DO tHis Notice her hidden talent.
Women are most receptive to praise
when it reveals insight into their
uncommon personality traits, Canadian
researchers found. So tailor a compli
ment that subtly massages her ego. If
shes a naturalborn storyteller, say,
I could listen to you all night. Youll
prove you see past her droolinducing
halter top and Wonderbra.
nOt tHis Avoid giving her weak
compliments. If you must say something,
emphasize superlatives: You have the
most beautiful smile Ive ever seen.
DO tHis Seduce her socially. It takes
the right blend of social and situational
stimuli to bring a womans sexual
systems online. A womans inhibitory
mechanisms are more controlled by
social factors than a mans, says Ariely.
At first, cues such as intimacy, trust,
and safety are more salient for her.
Improve your chances by using subtly
protective displays of affection, such as
guiding her along the sidewalk with a
gentle touch on her lower back or
parting the crowd in a packed bar while
protecting her behind you. By forming
an early, nonsexual connection, youll
warm up her sexual sensors and stave
off a potential shutdown later.
nOt tHis Dont engage in bumping,
grinding, groping, humping, pumping,
thumping, or anything else that could
end up in a 50 Cent video.
WiN HEr WiTH WOrDS
Words, wielded wisely, can be a powerful
instrument of seduction. The key,
however, is making your implications
subtle. Consider the five makeorbreak
romantic situations below.
You Want to ask Her Out
DOnt saY Want to go out to dinner on
Friday night?
trY Want to go out for Thai food on
Friday night?
WHY it WOrks Youre creating an
experience she can visualize, says Eve
Marx, author of Flirtspeak. Unlike a
blank proposal, it engages her and puts
her in the moment; shell see you two
sharing pad thai.
You Want Her to
go Home with You
DOnt saY Lets go back to my place.
trY Lets go back to my place, because
I have a great view.
WHY it WOrks The magic word:
because. People comply 66% more
often when they hear a phrase with
because in it, says Kevin Hogan,
Psy.D., author of Irresistible Attraction.
You Want to Move
to the Bedroom
DOnt saY I really want to make love
with you.
trY Can you imagine how great itd feel
if we made love?
WHY it WOrks Reframing your desire as
a question forces her to think about it,
says Hogan. The sensory word imagine
reinforces the visual picture. If what she
sees doesnt repulse her, youre in.
SEx fOr DESSErT
Tune in to the right signals during a
dinner date and youll satisfy more than
just your palate. Romantic meals allow
for powerful courtship exchanges, says
Heather T. Remoff, Ph.D., author of
Sexual Choice. Women drop vital clues
during a mealread them right and
dessert could be at her place.
she gives You
Her Undivided attention
If she snags the seat facing the wall,
odds are shes there to focus on you. So
give her something to look at. Women
are far more skilled at interpreting body
language, says David Givens, Ph.D.,
author of Love Signals. Display confi
dence and masculinity with open palms
or steepled fingers, a showcase of
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mastery and thoughtfulness, says
Givens. If she chooses to face the room
instead, watch her eyes: Is she easily
distracted?
she Dries You Off
If you spill a drink, loudly drop a fork,
or fumble the bread, watch her reaction.
If she turns away, embarrassed, or does
nothing at all, shes suppressing her
maternal instincts for a reason: She has
no connection to you, says Givens. But
if she lends a helping hand, there could
be chemistry. Letting her help will
strengthen feelings of attachment.
she tastes Your tenderloin
Offer her a bite of your entre. If she
takes the fork from you and brushes the
food onto her plate, hit the brakes,
Casanova. When you offer her a bite,
look her in the eyes and move the fork
slowly toward her mouth, says Sandor
Gardos, Ph.D., a sex therapist and the
founder of mypleasure.com. That way she
can refuse gracefully if shes not ready to
be fed. In my research, Ive never known
a woman to sleep with a man who didnt
first feed her, says Remoff.
BOnUs pOints She offers a bite back.
she Uses Compliments
as Conversation starters
Women yearn for kudos, but on
a first date, keep compliments
confined to her jewelry or
clothes. She spent plenty of
time making those choices, so
shell appreciate your attention
to detail, says Givens. If she
starts telling a story about the
earrings or, even better,
returns the compliment, it
shows she values your opinion.
A halfhearted thank you may
be a brushoff.
she grills You
Throw out a random ques
tionabout Maoist rebels or
her highschool promand see where it
leads. If she finds a way to work it
back to you, thats a great sign, says
Gardos. Women approach dates as
factfinding missions, so thoughtfully
answer any personal questions beyond
the obligatory, and reciprocate with
inquiries of your own.
fEED HEr fANTASiES
What fuels great sex? The clichd
stimulants, such as oysters and avocados,
arent necessarily valid aphrodisiacs,
says Barry Swanson, Ph.D., a professor of
food science at Washington State
University. Follow our menu for a
libidolifting, energyboosting meal that
will guarantee she stays for breakfast.
Bon apptit!
a glass of red Wine
WHY Grape skins contain the antioxi
dant resveratrol, the closest thing we
have to an actual aphrodisiac. It
increases estrogen production, say
Northwestern University researchers,
and that heightens sexual appetite and
makes lubrication easier for her later
in the evening.
DO tHis Order merlot or, better yet,
red wine made from muscadine
grapes, which has a higher
resveratrol content than other reds
do, say researchers at Mississippi
State University.
nOt tHis Avoid drinking too much
vino in too little time. This forces
the body to absorb the alcohol
quickly, causing drowsiness.
shrimp Cocktail
WHY The zincdense shrimp
increase sperm levels and make
orgasms more powerful, according
to a study in Fertility and Sterility.
They also contain a stress
reducing amino acid and the
feelgood hormone serotonin.
filet Mignon au poivre
WHY Highprotein foods boost production
of dopamine and norepinephrine,
hormones that increase alertness and
assertiveness.
DO tHis Grind on the pepper. Black
pepper aids digestion, according to an
Indian Journal of Medical Research
studyhelpful for any energetic
activities after dinner.
nOt tHis Stick with a 6ounce portion so
you dont stuff yourself. This goes for
everything on the menu. Too much food
can trigger your body to release
cytokineshormones that induce sleep.
Baked sweet potato
WHY Its high in potassium, which helps
reduce stressa great way to curb
performance anxiety later that night.
The thing to avoid is dumping on a
lot of salt, because the sodium can
inhibit the potatos potassium, says
Swanson.
DO tHis Top the potato with a dollop of
sour cream. This is another source of
libidofriendly protein.
spinach salad
WHY Spinach is a potent source of
magnesium, which helps dilate blood
vessels, ensuring the smooth bloodflow
thats crucial for strong erections,
according to Japanese researchers.
fresh raspberries Drizzled
with Melted Dark Chocolate
WHY British scientists have discovered
that women release four times more
endorphins after eating chocolate than
they do after making out. The caffeine in
chocolate also increases your alertness
for whats to come after dessert.
DO tHis Use Chocoloves Extra Strong
Dark Chocolate. Its 77% cacao. Pair the
dessert with a glass of port to get a
double dose of polyphenolsantioxi
dants that increase your HDL (good)
cholesterol.
recipe for seduction
Seal the deal with these three athome dinner moves.
1
strategize your seating Arrange the table
so shell sit with her back to the wall. Shell
feel like all your attention is focused on her
instead of wandering about the room, says
Joy Davidson, Ph.D., author of Fearless Sex.
2
Dont hurry to the table Meeting her at
your front door with the food already on the
table can be awkward. Instead, greet her with
a glass of wine, give her a quick tour, and then
seat her near the counter to watch you prep.
3
skip the movie Rushing isnt sexy, says
April Masini, author of Date Out of Your
League. Timesensitive activities like going to the
movies are better for when youre not tied
to a stove.
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ENGAGE iN fANTASY
We all have two carnal wish lists. First
are the fantasy scenarioslike, say,
doing Scarlett Johansson in an elevator.
Then there are the dirty deeds youd like
to make happen before your libido rides
off into the sunset. Heres how to get
your wife or girlfriend on board.
sex in public
WHats stOpping Her She doesnt want
it to feel skanky.
Have it granteD Being groped on a
park bench is too ghetto, but a quickie
on the roof of a tall building after dark
isnt. Heights trigger dopamine, making
most women more willing to take risks.
And sparkling city lights, blustery wind,
and stars overhead make a woman feel
both glamorous and horny.
Make Dirty Movies
WHats stOpping Her Hello, what if
someone found it?
Have it granteD Request permission to
film closeups of her body in soft lighting
and from the neck down to ensure
anonymity. Show her how beautiful she
is. Do it again, this time with one hand
touching her.
s&M
WHats stOpping Her Tacky whips and
handcuffs.
Have it granteD Peel off her clothes,
and then take off your tie and knot it
around her neck. Shell realize the same
thing I did: That silk loop encircling my
neck felt surprisingly erotic. Use it to
pull her in for a kiss. Then, when shes
on top, give it a firmer tug. Shell either
shoot you a look of reproach or growl
and pinch your nipples.
Doing it Online
WHats stOpping Her Its
impersonal.
Have it granteD Need her to
loosen up in front of a webcam?
Meet the worlds most talented
vibrator, the Je Joue (jejoue.com).
You control it remotely via emailed
instructions that maneuver the
textured, circular tip while youre
videochatting. No longer an
inanimate object, it becomes an
extension of your hand.
HEr TOP fANTASiES
Our poll of 10,000 people revealed
that men and women have the
same topfive sexual fantasies.
If you doubt our results, just
read on.
stimulating Herself
While You Watch
tHe nUMBers 80% of women want to
touch themselves while you watch (and
learn).
tHe tUrn-On Its the best way to show
you how she likes it, says Sandor
Gardos, Ph.D., a sex therapist and
founder of mypleasure.com. The fact
that shes turning you on while making
herself orgasm makes her feel incred
ibly sexy and compounds her pleasure.
Make it Happen During foreplay, take
her hand and put it under yours. Then
gently move your hand and hers toward
her clitoris. Remove your hand and
encourage her to continue touching
herself while you lavish attention on the
rest of her body. Then ease away and
enjoy the show. Want to help and still
watch? Service yourself at the same
time, says Gardos. Its one of the biggest
visual turnons for women.
allowing You
to Dominate
tHe nUMBers 66% of women want you
to cuff them, 74% want to be spanked
during sex, and 63% want you to pull
their hair during sex.
tHe tUrn-On Society encourages a
woman to see herself as an object of
desire; being restrained, submissive,
and spanked allows her to act that out,
says Carol Queen, Ph.D., author of
Exhibitionism for the Shy. Bonus: A
sharp spank on her bum can stimulate
the nerve endings in her vagina.
Make it Happen During a playful
makeout session, gently grab her wrists
and pin them down above her head, says
Ava Cadell, Ph.D., a sex therapist and
the author of Passion Power. Use your
free hand to explore her body. Next, tie
her wrists together with a rope of paper
towels (knowing the bonds are break
able is reassuring for firsttimers).
When that grows tame, use a necktie,
and progress to handcuffs and whatever
else you dream up, Cadell says.
Having sex in public
tHe nUMBers 51% of women want to
join the milehigh club with you, 64%
want to have sex with you in a public
place, and 43% want to have a secret
sexual encounter in your office.
tHe tUrn-On Public sex makes a woman
selfaware of the highly erotic energy
she has, says Queen. The fear of being
caught really heightens your senses,
allowing you to focus on the sexual
experience.
Make it Happen Risk it in the safety of
your bedroom. Replace dirty talk with
some voyeuristic scene setting (a high
rise hotel room, say, or a glasswalled
penthouse), and then tell her you know
she likes to be watched and that youve
left the drapes open, says Gardos. Soon
shell be ready for a public place.
Making a Homemade
porn flick
tHe nUMBers 40% of women are ready
to make a sex DVD with you and 72%
want to watch porn with you.
tHe tUrn-On Think women cant be
turned on visually? A Stanford Univer
sity study found that women reach peak
arousal just 2 minutes into an erotic
flick. In fact, shes no porn neophyte: Of
the women polled, 40% admitted
watching porn or visiting porn Web sites
when theyre home alone.
Make it Happen Dont start with
hardcore titles, says Victoria Zdrok,
Ph.D., author of The Anatomy of
Pleasure. Start with a tasteful but highly
erotic film, such as Lust, Caution. Next
time, suggest a visit to the adultvideo
store together or skip the latenight news
and scan some porn sites. (Nerve.com
nicely observes the border between sexy
and sicko.)
inviting a third person
to Join You
tHe nUMBers 25% of women want
a threesome with you and another
woman, 81% want you to use sex toys
Heat in a Hurry
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on them, and 47% want to visit a strip
club with you.
tHe tUrn-On The reasons are simple,
says Gardos. She wants to fulfill your
fantasy and, more important, The more
stimuli, the better the orgasm. Accord
ing to an Australian study, a chorus of
oral, manual, and genital intercourse
increases her chances of a mindblowing
orgasm by 89%.
Make it Happen First, use sex toys to
create a threesome fantasy. Explore it
further: Visit a strip club together. If
you both love watching each other
enjoying lap dances, then its time to
discuss taking it to the next level. But
voice any misgivingsat any time,
warns Cadell. Otherwise, a few hours
of sharing each other can ruin a lifelong
relationship.
THE LUST CHECKLiST
These missions are the sexual experi
ences every couple needs to have. They
will push your sex lifeand your
relationshipto new heights. So whip
out your red pen and start crossing
them off your todo list.
invent Your Own Move
Improvising new sex positions shows
that youre secure enough with each
other to experiment, says Susan Crain
Bakos, author of The Orgasm Bible.
Youll both feel like sexual pioneers,
creating selfconfidence that will
liberate your libidos.
YOUr assignMent Tweak your old
favorites. If you both enjoy rear entry,
try standing on the floor while she leans
on the bed. If missionary is a standby,
shift so your torso is above her head.
From there, add variations until you
find a move that peaks arousal for both
of you.
Designate a new Hump Day
Carving out a day of erotic activity
can stoke your womans fires. People
complain about planning sex, but
reserving this time will build anticipa
tion all month, says relationship
therapist Michele WeinerDavis.
YOUr assignMent Set aside one
weekend day a month to lavish attention
on each other. Take a bath together,
give massages, or play oneonone
strip poker.
Make a reservation
for sex
When youre mired in a major
life event like buying a house or
even planning a vacation, the
stress can do your sex life in, says
Debby Herbenick, Ph.D., the
Mens Health Sex Professor.
YOUr assignMent Tell her what
youre going to do after you carry
her over the threshold of the new
house, or detail your intentions for
the outdoor shower after your day
at the beach. Itll plant some
passionpacked seeds for later.
take a sex Break
Sex can be stale when its an
assemblyline processtab A,
slot B, repeat. You need to
rebuild the sexual tension, says
WeinerDavis.
YOUr assignMent Plan a sexfree week
(no oral action or wandering hands,
either). After 7 agonizing days, both of
your libidos will be through the roof.
When naked time returns, extend
foreplay to ramp up the excitement.
squeeze in a Quickie at a party
Sneaking away from a public gathering
for your own 20minute private party
can jolt a stagnant sex life, says Gloria
Brame, Ph.D., author of Different
Loving. And reminiscing about that
stolen tryst can still spark desire years
later.
YOUr assignMent At the next cocktail
party, grab your girls hand and lead her
to a secluded spot outside or even to your
car. Since dryness can be a problem with
onthefly nooky, start the fun by going
down on her first.
5 HOT BUTTONS
YOU MUST PUSH
Slow down: Women want the liplock
to last twice as long as you do, according
to a MensHealth.com poll. Maximize
your extended playtime by pinpointing
her five pleasure points.
1 Her lips
tHe MOve Target the philtrum, the
central ridge of her upper lip and an
area the ancient Greeks called the
most erogenous zone on the body.
Two major cranial nerves are close to
the surface here, says Cameron Clokie,
M.D., an oral surgeon at Mt. Sinai
Hospital in Toronto. Gently nibble
this pouty point to release oxytocin,
the same hormone unleashed during
her orgasm, says Helen Fisher,
Ph.D., an anthropologist at Rutgers
University.
Where the sexually
adventurous girls are
College girls have the rep, but our survey found
that women become more likely to experiment
in bed as they move toward their mid30s
sexual peak. Heres how the two age groups
stack up, kinkwise.
PERcEnTAGE WHO SAiD
OH YES TO. . . .
AGE
1824
AGE
3034
Using sex toys on her 75% 87%
Exploring her other
erogenous zones
67% 70%
Re-creating porn scenes 66% 84%
Being your sex slave for a night 71% 75%
Making a sex tape 37% 42%
Heading to a gentlemens club
with you
38% 56%
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2 Her Jaw
tHe MOve A sortie around her neck and
jawline amps up her pleasure. One
twist: Hum softly as you plant kisses
along her jaw. Youll send a chorus of
euphoric vibrations along the bone and
into her inner ear. This audioerotic move
also stimulates the skins Pacinian
corpuscles, which release calming
endorphins, says Thomas Swift, M.D.,
president of the American Academy of
Neurology.
3 Her tongue
tHe MOve Tongue helicopters are for
high schoolers. Help her leave the
launchpad by teasing the nervedense tip
of her tongue. Nerves there release the
arousalinducing neurotransmitters
serotonin and dopamine, says Clokie.
Vary your lingual caresses with light,
lipsonly clenches of her tongue tip.
4 Her neck
tHe MOve Massaging
her hairline at the nape,
moving from her hair to
her bare neck, doubles
her pleasure. Youre
stroking the junction of
two different tissue
types, says Clokie.
Working this border
region sets off two
separate sensations that
meld into a single,
mindblowing message
to her brain: More.
5 Her Clavicle
tHe MOve Canoodling
her collarbone is a
classic move. But most
guys focus on the outer
regions and miss the
passionlaced center.
The densest nerve
region is where her
clavicle connects to her
sternum, says Swift.
Slowly kiss your way to
this nerve center to produce a progres
sive passion buildup.
TiME-SENSiTiVE SEx
Sex is like running. Jog the 100yard
dash and youll come in last; sprint
through the first mile of a marathon and
youll go limp sooner or later. Youve got
to pace yourself, or everyone loses.
Heres how to make the most of the time
you have.
You Have 5 Minutes
YOUr strategY Skip the schedule.
She loves quickies for the spontaneity.
You love them because theyre like
SportsCenter: all highlight, no filler.
Take her lead, says Tara Roth Madden,
author of Romance on the Run. It cant
be just one more thing on my todo list,
she says. If youre worried shell think
youre quick on the trigger, tell her its
just a preview.
You Have 30 Minutes
YOUr strategY Pass the baton.
Spend extra time focusing on each
others body, and your intercourse
will be more actionpacked, says
sexologist Carol Queen, Ph.D., author
of Exhibitionism for the Shy. Youre
working toward a climax. Queen
suggests kisses and gentle strokes in
the sensitive nooks where the body
bends, such as the wrists, the crooks of
the elbows, and the backs of the knees.
Nerves can predict where youre headed
if you move in a straight line, so use a
zigzag stroke instead.
You Have 1 Hour
YOUr strategY Warm up longer.
Awaken your partners erogenous zones
all over her body by giving her a
20minute massage. Youll both get a
happy ending. This isnt a health club,
Queen says. Keep her focused on the
erotic nature of the massage, not the
relaxing, sleepinducing side of it. Start
with her back, then ask her to roll over
so you can work your way toward her
breasts and clitoris. And whatever you
do, dont go all shiatsu on her breasts.
A gentle, firm touch will suffice.
You Have all night
YOUr strategY Turn tricks.
There are two ways to last all night.
In tantric sex, you separate your orgasm
from ejaculation. Around 80% of men
can do this after 3 months of training,
says psychologist and sexologist
Barnaby Barratt, Ph.D., author of
Sexual Health and Erotic Freedom.
Too New Age? Separate ejaculation from
bedtime. The average postorgasm limp
period in 30yearolds is about half an
hour. While youre waiting, try some
new tricks. Its all about variety, says
Amy, 22.
SENSOrY SEDUCTiON
To help her build a better orgasm,
engage her five senses.
Hearing
A womans sexuality is socially
influencedthat is, she heats up by
discovering what turns her partner
on, says Emily Nagoski, Ph.D., a
sexuality educator at West Chester
University.
YOUr MOve Be vocalmoan when she
hits the right spots during oral sex,
gasp when you enter her. These sound
effects will cue her feedback loop and
rev up her arousal.
sight
Just like you, she can be turned
on by a fleeting glance. Women tend
to respond genitally when they see
anything sexual, according to
Nagoski.
YOUr MOve Porn is great if shes game,
but catch her when shes in front of a
mirror. Kiss the back of her neck and
move your hands across her front. Youll
heighten her sense of both sight and
toucha surefire route to a mind
blowing orgasm.
smell
The brain regions that control smell,
memory, and sexual arousal are
tightly linked, says Linda Banner,
Ph.D., the author of Advanced Sexual
Techniques.
YOUr MOve You may have moved on to
a new cologne, but spray some of the old
stuff across your bed. When she hits
the pillow, itll trigger steamy, tension
busting memories of those romps from
your early dating days.
taste
Sweet treats on her tongue ring her
brains reward bells, making her ripe for
arousal, according to a study from the
University of Pittsburgh.
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YOUr MOve Seduce her by handfeeding
her fruits with curious textures, such as
pomegranates or lychees. The sugar and
unique feel of the fruit on her lips and
tongue can serve up an arousing double
shot of pleasure.
touch
You know the hot zones. But are you
doing enough to stimulate the cool ones?
Most men forget about temperature,
says Nagoski.
YOUr MOve Hold an ice cube in your
palm and as it melts, drip it down her
abdomen. To touch off a heat wave,
place a piece of candied ginger in
your mouth and lick her inner thigh.
Bonus: A foot massage can trigger the
nerves that connect with her genitals.
Keeping a log can
provide powerful
motivation. Check off
completed exercises to
keep track of what
youve done. Be sure to
jot down the meals and
snacks youve had each
day so you can see
what foods work best
for you.
Photocopy pages
6263 to continue
logging your workout
beyond 4 weeks.
read Her Body
Moans mean youre headed in the right direction. But aural clues arent enough. You dont
even have to ask what she wants if you just read her body the right way, says Joan
Elizabeth Lloyd, author of The Perfect Orgasm. Translate easily with this Rosetta stone.
Catch her eye When women arent pleasedin or out of the bedroomthey minimize eye
contact, says psychologist Lorel Lindstrom, Ph.D. Test her by dropping a compliment
You taste deliciousand watching her eyes. If she returns your gaze and the sex heats
up, youre on track.
return the favor A woman will mirror your moves if she likes them, or project,
touching or kissing you how (or where) she wants attention. Take note of what shes
initiating. Women usually wont do things to you that they dont want done to themselves,
Lloyd says.
Dont ask Her body will tell you whether shes satisfied. A woman cant fake the
involuntary muscle spasms that occur in her vagina during orgasm, says sexologist Ava
Cadell, Ph.D. Theyre often hard to detect, so look for her nipples, labia, and clitoris to
swell and darken.
follow her hips Theyre an indicator that shes aroused, says Lloyd. The cadence of her
writhing can act as your metronome, telling you how hard and how fast to stimulate her.
m
Belly Off!
weiGht lOss
pOweR
BOOsteR
BACK TO CONTENTS
MONDAY, WEEK 1
Belly Off! 2-Minute Drill
Do each exercise for 15 seconds.
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
bodyweight thrusters
Bodyweight 100
Do 1 circuit, rest 2 minutes, then repeat for another 1 or 2 circuits.
ExERciSES/REPS ciRcUiT 1 ciRcUiT 2 ciRcUiT 3
prisoner squats (20 reps)
pushups (20 reps)
jumps (20 reps)
chin-ups (5 reps)
forward lunges (20 reps)
close-grip pushups (15 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
TUESDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
Warm up before exercise and cool down with very low intensity exercise.
HARD PAcE inTERvALS (Min) AcTivE REST inTERvALS (Min) # OF inTERvALS
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER 3S
qBe a Good Loser
Start slowly and remember
that postexercise soreness
means youre making progress.
qBe a Good Loser
Drinking at least 16 oz of
cold water will boost your
metabolism by 24% for
90 minutes.
DATE ______________________
Todays_Weight_ ___________lbs
[___]__16_oz_of_water
DATE ______________________
BACK TO CONTENTS
WEDNESDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 100
pushups (20 reps)
jumps (20 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
THUrSDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER 37
qBe a Good Loser
Get plenty of shut-eye. Just
3 nights of poor sleep may
disrupt the hormones that
control your ability to burn fat.
qBe a Good Loser
The muscleheads at the squat
rack arent judging youtheyre
more likely to see you trying
hard and do what they can to
help you. So ask for guidance.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
friDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 100
pushups (20 reps)
jumps (20 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
SATUrDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Focus on today. Ask yourself,
Did I get my workout in today?
Did I make the right food
choices? Then tomorrow, try
to improve on it.
qBe a Good Loser
Pack your snacks to provide
your body with the nutrients it
needs for your workout, no
matter what time you exercise.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
SUNDAY, WEEK 1
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
WEEkLY WRAP-UP nOTES
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
MONDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
Do 1 circuit. Rest 5 minutes if you do a second circuit.
ExERciSES/REPS ciRcUiT 1 ciRcUiT 2
stability ball pushups (20 reps)
jumps (20 reps)
stability ball leg curls (10 reps)
stability ball jackknifes (10 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER 4I
qBe a Good Loser
Within an hour of waking, have a
meal with at least 250 calories.
Men who skip breakfast are
4
1
2 times more likely to have
bulging bellies than those
who eat breakfast.
qBe a Good Loser
Drink green tea. Study
participants who consumed
690 mg of catechins from green
tea daily for 12 weeks had
significantly lower BMIs and
smaller waists than those in
the control group did.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
TUESDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
WEDNESDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
jumps (20 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Serve yourself from a smaller
serving bowl and youll take
less. And if you use small plates
and spoons, youll eat less.
qBe a Good Loser
Remember that whether
or not you lose weight every
week, your efforts are
improving your overall health
from lowering cholesterol to
cutting visceral belly fat.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
THUrSDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
friDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
jumps (20 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER 4S
qBe a Good Loser
Skip the value size. People who
are given larger boxes of
pasta cook and eat more of it
than people given smaller
boxes. Sacrifice the pennies;
slim your waist.
qBe a Good Loser
Drink from a tall glass. Given
glasses with the same capacity,
you tend to pour more into a
short, squat glass than a tall,
narrow one.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
SATUrDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
SUNDAY, WEEK 2
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Eat well on the road. Make
your own trail mix by combining
1
2 cup each Bran Chex, dried
cranberries, sunflower seeds,
unsalted cashews, and raisins.
qBe a Good Loser
Stock up on boneless
chicken breasts. Youre more
likely to skip the drive-thru if
you have one waiting at home.
Theyre high in protein, low in
fat, and cheap.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
MONDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
Do 2 circuits with a 5-minute rest in between.
jumps (20 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
TUESDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Pour on the hot sauce. Levels of
insulina hormone that signals
your body to store fatare as
much as 32% lower following
a spicy meal.
qBe a Good Loser
Control bingeing by eating
the same snack every night.
People who ate cereal
90 minutes after dinner
dropped 4 pounds in a month.
DATE ______________________
DATE ______________________
S0 THE BELLY OFF! REPORTS
BACK TO CONTENTS
WEDNESDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
jumps (20 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
THUrSDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER SI
qBe a Good Loser
Chewing sugarless gum for
at least 15 minutes an hour
after eating and then again at
the 2-hour mark can cut your
desire for sweets by 11%.
It may be that gums sweetness
sends a hunger-reducing signal
to the brain.
qBe a Good Loser
Eat slowly. A study at the
University of Rhode Island
found that slow eaters consume
about 67 fewer calories per
meal, or about 201 calories
a day.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
friDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
Bodyweight 200
jumps (20 reps)
step-ups (20 reps)
pull-ups (5 reps)
chin-ups (5 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
SATUrDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER S3
qBe a Good Loser
Follow any meal where youve
overindulged with at least five
healthy meals and snacks.
That ensures youll be eating
right more than 80% of the
time.
qBe a Good Loser
As you get fitter, monitor
migraines, heartburn, and acne,
along with common measures
of cardiovascular health.
Discovering that your fitness
plan is improving your health
can be powerful motivation.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
SUNDAY, WEEK 3
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
MONDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
superset Workout a
Do the first superset without stopping, then rest 1 minute before doing it two more times. rest 5 minutes,
then do the same with superset 2 and then 3.
SUPERSET 1 ciRcUiT 1 ciRcUiT 2 ciRcUiT 3
shoulder press pushup (10 reps)
step-up (12 reps per leg)
single-leg good morning (8 reps per leg)
Swiss-ball mountain climber (20 reps)
inverted row (12 reps)
wide-grip pushup (20 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER SS
DATE ______________________
qBe a Good Loser
Remembering what you had
for lunch may keep you from
bingeing. So before your
afternoon snack break, take a
minute to look at your journal to
recall what you had at noon.
qBe a Good Loser
Have a craving for sweets?
Imagine eating a large, sizzling
steak instead. If youre truly
hungry, the steak will sound
good, and you should eat.
Otherwise, your brain is playing
tricks on you.
DATE ______________________
SS THE BELLY OFF! REPORTS
BACK TO CONTENTS
TUESDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
WEDNESDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
superset Workout B
prisoner squat (15 reps)
walking offset pushups (8 reps/side)
split squat with front foot elevated (12 reps/side)
stability ball jackknife rotation (6 reps/side)
stability ball leg curl (12 reps)
spiderman pushup (8 reps/side)
single-leg hip extension (15 reps/side)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Two-thirds of adult Americans
are overweight, yet only 40%
believe themselves to be too fat.
Since your reflection in a mirror
may not register in your brain,
take a photo of yourself and
tape it where youll see it.
qBe a Good Loser
Lift weights before you run.
Resistance exercise stimulates
the release of fat-burning
hormones, which trigger your
body to use more lard for
energy.
DATE ______________________
DATE ______________________
SS THE BELLY OFF! REPORTS
BACK TO CONTENTS
THUrSDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
friDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
superset Workout a
shoulder press pushup (10 reps)
step-up (12 reps/leg)
single-leg good morning (8 reps/leg)
Swiss-ball mountain climber (20 reps)
wide-grip pushup (20 reps)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
qBe a Good Loser
Make dieting seem less onerous
by giving yourself permission
to slack off once in a while.
For example, cheat all day
every fifth day.
qBe a Good Loser
Breathe deep. If you feel a
binge coming on, focus on the
center of your chest and, for
1 minute, make your inhalations
and exhalations last 5 seconds
apiece. Your mind will relax
even though your body is
stressed out.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
SATUrDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
SUNDAY, WEEK 4
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
BELLY OFF! WEiGHT LOSS POWER BOOSTER SI
qBe a Good Loser
Turn off the TV. Researchers
project that watching television
during dinner just two times a
week will result in an 8-pound
weight gain over the course
of a year.
qBe a Good Loser
Not all fruits are created
equalbananas, pears, and
most dried fruits offer relatively
few nutrients for the carbs in
each. Opt for blackberries,
raspberries, and papaya, which
are loaded with fiber and other
powerful nutrients and carry far
fewer carbs.
DATE ______________________
DATE ______________________
BACK TO CONTENTS
MONDAY/WEDNESDAY/friDAY
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
fully loaded Workout
ExERciSE LBS REPS SETS
1.
2.
3.
4.
5.
6.
7.
8.
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
TUESDAY/THUrSDAY/SATUrDAY
jumping jacks
prisoner squats
high knee skips
side-to-side hops
pushups
crunches
mountain climbers
interval Workout (not sundays)
food log
MEAL
Breakfast
Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Snack
DATE ______________________
DATE ______________________
201562801
12/08
printed in usa
kPrinted on Recyclable Paper
001247
Belly Off!
Style Upgrade
q
check out the hottest ways to look cool and current.
q
trying to hide a big build? skip bulky knits and wear
this sweater instead.
q
vertically challenged? use this color scheme to
elongate your legs and torso.
q
Make a subtle statement with a flash of color.
Belly Off!
Turn-On Tactics
for Great Sex
q
Win the girl youve always desired.
q
how to turn a dinner date into a seduction.
q
Discover a womans top five fantasies.
q
how to make a move when times short.
Belly Off!
Weight Loss
Power Booster
q
gain confidence by seeing how much youve lost.
q
get daily tips on conquering fat.
q
check off every move you make.
And much more!

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