Buffing Up

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. If you’ve tried some of them, I’m sure you’ll agree with me that they’re not the answer which you’re looking for.

It doesn’t matter if you’re male or female, the real way to attain toned and muscular body are healthy eating, interval training, and strength training. 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 fact is women don’t posses enough testosterone to get bulky, especially just from simple weight training without any supplements. Basically, it is just a myth and no one should worry about that.

Another mistake that I often found here is people like to train specific area on their body to gain fast result, namely abs, chest, or arm. You won’t get any result that way; read on how to do it right at get rid of arm fat.

Check out this exercise menu for one day. The rule is to do it three times in a week and add interval training afterwards.

Warm Up

1. 12 reps of Prisoner Squat
2. 8 reps of Close-grip Pushup
3. 12 reps of Stability Ball Leg Curl
4. Rest 30 seconds
5. Do step 1-4 twice

Strength Training

Warm-up Superset:

1. 8 reps of Dumbbell Split Squat using 75% of your usuall weight
2. 8 reps of Dumbbell Incline Press using 75% of your usuall weight
3. Rest 1 minute

1st Superset:

1. 8 reps per side of Dumbbell Split Squat
2. 8 reps of Dumbbell Incline Press
3. Rest 1 minute
4. Repeat step 1-3 two more times

2nd Superset:

1. 15 reps of Stability Ball Leg Curl
2. 15 reps of Pushups
3. Rest 1 minute
4. Repeat step 1-3 two more times

3rd Superset:

1. 10 reps of Stability Ball Jackknife
2. 10 reps of Dumbbell Rear-Deltoid Raise
3. Rest 1 minute
4. Repeat step 1-3 two 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 is something that cannot be ‘read’ by your body; thus it can’t adjust itself to your exercise and this will lead to faster fat burning. Here’s how to do it:

• Pick an exercise and warm up for 5 minutes, progressing from light to more intense exercise. Example: if you choose running, jog lightly to sprint.
• 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 exchanging one minute hard pace and two minutes slow pace four times.
• End the session with slow pace exercise for five minutes.

The Rules

• Do the strength training three days per week.
• Do the interval three days per week. You can do it after the strength training or pick another 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.