How To Tone Your Body – Avoid Fatal Mistakes That Most People Do
I think all of us know that to attain toned body, weight training must be involved. But due to lack of knowledge and bombardment of advertising, most people think that weight training equal to expensive gym membership, fitness machines, supplements, and trainer; in addition, they also think of it as countless hours of nonstop workout.
Well, not only all of that will blow your motivation away, it will also emptying your wallet and less likely to give you any significant result other than total exhaustion. You probably already know that from experience that the question “how to get a toned body” won’t be answered that way.
If you really want to attain great shaped body, here’s the real answer: good nutrition guidelines, strength training, and interval training; it apply for both male and female. You can do all of those at your home and it will only takes three days per week.
You see, I know that the strength training may scare some of the women out there. They’re afraid of become bulky and develop more muscle than they want to. The truth is women don’t have enough testosterone for that, thus they won’t get bulky from simple weight training without supplements. Basically, it is just a myth and no one should worry about that.
Another issue that I noticed here is people tend to train particular spot that they want to shape too much, especially belly/tummy, chest, and arm. You won’t get any result that way; read on how to do it right at how to lose arm fat.
Okay, here’s example of a day exercise program. You should do it three times per week and complement it with interval training.
Warm Up
- Bodyweight Squat: 10 reps
- Plank: 20 seconds
- Pushup or Kneeling Pushup: 6 reps
Strength Training
First cycle:
- 8 reps of Bodyweight Steps-ups
- 8 reps of Stick-up
- Rest 30 seconds
- Repeat this cycle 2 more times
Second cycle:
- 8 reps of Split Squat with Front Foot Elevated
- 8 reps of Kneeling Close-grip Push-up
- Rest 30 seconds
- Repeat this cycle 2 more times
Third cycle:
- 20 reps of Bicycle Crunch
- 8 reps of 1-leg Hip Extension
- Rest 30 seconds
- Repeat this cycle 2 more times
Interval Training
This type of training will have better result than standard low intensity cardio where your body will keep up/adjust itself and you’ll have to keep adding the duration. Interval training will confuse your body so it can’t adjust itself to the exercise, thus you’ll have steady and fast fat loss in shorter time. Here’s how to do it:
- Pick an exercise and warm up for 5 minutes, progressing from light to more intense exercise. For instance: if you take run as your exercise, try slow jog, then gradually add the speed to sprinting.
- Exercise at hard pace for one minute (at a subjective 7/10 level of effort).
- Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is called ‘active rest’.
- Keep alternating between the hard pace and the slow pace exercise for four times.
- Finish it with five minutes slow pace for cool down.
The Rules
- Do the strength training three days per week.
- Do the interval three days per week. Just do it after the strength training session, but if you really don’t have time, simply do it at another free day. Just make sure you have a day of full rest.
- Learn and apply healthy eating behavior is a must; use a proper nutrition guidelines so you know what you’re doing.
- If you are over 30, have high cholesterol, high blood pressure, diabetes, or other limitation, consult your doctor before starting any exercise or nutrition program.
The exercise menu above is a part of Turbulence Training, a program that designed for both male and female who aim to gain their top body shape with the right exercise and nutrition intake. I really recommend that you find out more about this program and how it can help you attain a toned body at a review of Turbulence Training.
Note that this program may not suitable for middle aged people; if you are at that age and interested in attain toned and muscular body, check how to make it possible at Fit Over 40 review.
