Think you have to kill yourself at the gym to get in shape? Too many people believe that when starting a workout regimen, that they?ll to have to hit the gym for a couple of hours at a time in order to see results. Wrong. This is precisely what prevents people from starting a workout routine in the first place. All you need is a half-hour to forty-five minutes three or four times a week and you'll see how easy weight loss and getting into shape really is.
The key to starting an exercise plan is to think small. Think 30 to 45 minutes of exercise, not 2 hours. Certainly you can spare a half-hour or forty-five minutes of your time. Once you really get into it, you can kick-it up a notch if you?d like, but you don?t have to.
Here is a simple three-day plan that you can do right from home and you don?t need an expensive gym membership or fancy equipment. And I guarantee you?ll discover healthy weight loss and more defined body in just two weeks. It?s as easy as 1-2-3. Go to Target or Sears or K-mart and pick-up two 10-pound dumbbells. If you?re feeling a bit stronger, get some 20-pound dumbbells. You may want to purchase both sets of dumbbells because depending on the exercise you?re doing, you?ll find that the amount of weight you need may vary.
1. (Monday) Arms and Chest
BICEPS (arms)
BICEP CURLS: Stand-up straight holding the dumbbells in each hand at your side. Slowly lift one arm at time leaving your elbows in place. Bring the dumbbell from your side to your shoulder. Do 10-12 repetitions with each arm and do three sets. A great workout for your biceps.
TRICEPS (arms)
TRICEP EXTENSIONS: Keep both feet together, bend over slightly, rest one hand on the wall and make sure your other arm is at your side with your elbow at 90 degrees. Your elbow to your hand should be facing perpendicular to the floor. Extend the dumbbell straight back without moving your elbow and do three sets of 10-12 repetitions with each arm.
PECTORAL (chest)
CHEST PRESS: Lie down on a bench, bring both arms to your armpit area with dumbbells in hand and extend both arms straight up. Do 3 sets of 10-12 repetitions. If you don?t have a bench, good old-fashioned push-ups will get the job done.
2. (Wednesday) Back, shoulders and trapezoid muscles
BACK
DUMBELL ROWS: Place left knee on a bench or chair with a dumbbell resting on the ground. Reach down and grab the dumbbell with your right arm. Bring the dumbbell straight-up under your armpit without moving any body part but your arm. Do 3 sets of ten repetitions with each arm.
SHOULDERS: Stand straight-up, holding both dumbbells at your side. Keep arm straight and move one are at a time directly away from your body at shoulder height. Do 3 sets or 10-12 repetitions with each arm. (do not use more than 10 pounds for this exercise)
SHOULDER SHRUGS (TRAPEZOIDS): Stand straight up holding both arms at your side with dumbbells in hand. Lift both shoulders up toward your ears and pause at the top. Do 3 sets of 10-12 repetitions.
3. (Friday) Legs
QUADRICEPS: Stand-up straight, hold both dumbbells at your side and squat down as if you?re sitting in a chair. Do 3 sets of 10-12 repetitions.
CALVES: Stand straight-up, hold both dumbbells at your side and stand-up on your tiptoes. Hold at the top for a couple of seconds. Do 3 sets of 10 to 12 repetitions.
These exercises should take you 15 to 20 minutes to complete. When you are done with your weight training you can use the remaining time to incorporates some cardiovascular activity like walking, running, swimming or biking. Once you get the hang of it, you can purchase some additional dumbbells if you feel you need more weight. This 1-2-3 system will get you on your way toward easy weight loss and a healthier body. The key: be consistent.
Thomas J. Kersting, LPC, Ph.D is the author of FAT PROOF: Power Programming Your Bodies Weight-Loss Computer (Harbor Press, coming in Winter 2006). Natural weight loss, healthy weight loss and easy weight loss is what Dr. Tom's power programming method creates. Please visit his website to sign up for his free e-newsletter or to receive a copy of his Power Programming Weight-Loss CD and a special free offer. http://www.fatproof.net | |
