Home Exercise - Get a Toned, Sexier Body

I got tired of feeling lazy and being a bit pudgy a few months ago, so I thought "What makes me feel like a sloth most of the day?" Well my routine of reading the paper, browsing the net and maybe sucking down a few beers on downtime didn't cut it. I planned that for the next few months I would try some circuit training. With just $2 spent on a curling bar and 40 pounds of weights at a flea market I was able to do the following

As always with exercise know your limits, I am not responsible for any over exertion you put yourself though - consult your physician before performing any exercise! If you ever feel pain, discomfort or nausea STOP

Rep: one full movement of the exercise

Set: any amount of movements of an exercise (5, 10, 15 reps)

My schedule as follows for every other day

• 50 curls (25 pounds - 25 reps per arm: standing with weight at your side in one hand palm side facing out, bring the weight up to chest level while flexing your elbow, lower to starting position)
• 50 total free flies (25 pounds - 25 reps per arm: squat, lift weight in one hand to shoulder level curl style, press directly up, return to shoulder, return to squat)
• 100 crunches (on your back, lift your legs to 90 degrees then use your stomach muscles to elevate your back slightly)
• 50 V crunches (like a crunch, but elevate your legs straight up at the same time as bringing your arms directly up - do not exert yourself to a complete V, more of a U :))
• 50 push ups (lay face down legs together, push yourself up until your arms are fully extended with your toes as a pivoting point, keep your body straight through whole rep, lower yourself with your arms until your chest touches the ground, repeat)
• 50 jumping lunges (stand, hop into the air and land with a one legged kneel position, don't let your lower knee contact the surface you're on, propel yourself back up, alternate in the air, one kneel is one rep)
• 50 calf springs (standing: lift one leg off the ground, using your ankle as the rotating point, lift your body weight up then slowly down, 25 per leg, switch)
• 50 torso twist (standing position: twist at your hips slowly until about 90 degrees to the side, repeat to opposite side, from one side to the other is a rep)

Usually 10, 15 or 20 reps per exercise switch to another, repeat schedule. Of course, you may want to use more or less weight, start at your comfort zone because this full schedule is not easy to complete. I worked at my own pace until I felt confident to move up to more reps or more weight per set.

What ended up happening over the next two or so months is my routine became endurance training for the most part. All exercises completed within one set. I was very pleased with my new physique, especially for not dieting! I was more toned than before, but still nothing to brag about. I started eating better, trying different diets, different times I planned my exercise routine. I found my routine in the morning with a reduced or low fat diet seems to work best for me. About my third month I threw in High Intensity Interval Training for the days I didn't perform my routine above.

Warm up with a walk or mild jog for 5 minutes, then thirty seconds running at full speed, a minute and a half or two minutes at a fast walk pace, repeat six times. Cool down with 5-10 minutes walking. This will kick your butt!

Everyone hears that they need the newest "natural" supplements, or pump their body up with loads of sugar and or caffeine. I would like to believe most of it is garbage! I've found not only do I look and feel better physically, but I also feel a better mindset.

So in closing, with a positive attitude and about 20-30 minutes a day it can be possible.

My starting point..

207 pounds - bicep 13, size 40 pants, 2x shirt

Now

188 pounds - bicep 14 3/4, size 34 pants large shirt and lots more compliments from the ladies ;)

If you enjoyed this Hub you may enjoy this one also - 5 Ways to Burn Calories (That Aren’t All About Exercise)

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