If you are
not sure how to exercise properly, then
schedule a session with a licensed
personal trainer. Tell the trainer how
long you have to work out and have
him/her create a personalized regimen
for you. Remember, you can shorten your
warm-up in the spring and summer, and
then increase it to about 12-15 minutes
in the winter.
Up your intensity by pushing yourself,
the less time you need to spend working
out.
Run or walk a quicker pace or use a
heavier weight with fewer reps. For the
last set try a drop set. This is where
you’ll complete three sets in one giant
set. Reduce the weight on the second set
by 25% and work to failure, and then
reduce it again on the third set by
another 25% and work to failure. Talk
about intensity! This is where you are
forcing the maximum amount of blood into
your muscle fibers as possible. Fueling
your muscles this way will guarantee
size and tone.
Want to burn more calories and have
shorter workouts? Alternate an upper
body exercise with a lower body
exercise, and you will burn more
calories as your heart has to work
harder to pump blood to two different
areas. Example, Chest: lying dumbbell
press for 10-12 reps then Back: lat pull
downs to your chest 10-12 reps.
Work cardio into your day. When is the
best time to do cardio? Research has
found that doing cardio in the morning
on an empty stomach is the very best
time. Second best time is right after
your strength training session. In the
morning try doing 15-30 minutes. After
your strength training session, you’ll
get the same benefit of the morning
session if you do 10-15 minutes. Why?
Because your heart rate is already
increased during the strength session so
you do not have to work as hard to bring
your heart rate up.
Remember, by doing 15-30 minutes of
cardio today, you’ll still be burning
body fat up to 24 hours after! Changing
up your cardio exercise will prevent
boredom.
For a tight rear end and thighs try
doing lunges. These will lift and
tighten your rear end and firm your
thighs quickly. Try doing three sets of
15 reps. Do these in front of a mirror
so you can watch your form. Keep your
head up and chest out and shoulders
back. This will help put less strain on
your lower back. Once you get the form
down and start seeing results, you’ll be
amazed. |
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