Don't Get Too Focused.
I know this may sound weird for many, but in order to
control a certain area of your body you must not neglect
the rest of your body. For example, if you want to have
slender arms, don't just do tricep extensions and forget
about doing cardio or working different muscle groups in
your upper and lower body. If you focus on your whole
body, not only will you see more results with the location
that you want, but you'll also become fitter in the process.
You Have The Power Of Choice.
It's important to do exercises that you like because that
motivates you to actually do them. If there is an exercise
that you dis-like, try to modify it or replace it
altogether to do one that's more enjoyable. For instance
in many workout books (which you can find at www.indigo.ca)
there are dozens of exercises to choose from. You don't
necessarily have to do all of the exercises to become fit.
Try and take one or two exercises and see how you feel and
how your body responds to them.
This is great because after a while you're able to mix and
match certain exercises to come up with a customizable
workout that suits YOUR needs.
Kick It Up A Notch.
When you do start off with an exercise program you can do
the exercises without added weight. However, as you
progress, it's a good idea to incorporate some added
resistance by using dumbbells or cuff weights.
By adding this extra weight you'll bump up the intensity of
the exercise which will in turn get you much better
results. Adding more weight is totally up to you as well
as your fitness level. You should start off with a weight
that you can do 12-15 times comfortably. Once that gets
too easy up the weight by 3- 5 pounds on a weekly or
bi-weekly basis.
Dollar Saver!
Look for quality ankle/wrist weights in sporting goods
stores. The cuffed ankle weights, with a pouch to insert
various weights are much better and gives you better
control of how much load you place on your muscles and
joints. In terms of saving a few dollars, there also great
because if you want to increase the weight, you simply
insert more weight into the pouches. And when that gets too
easy you can get a little crazy and place two pouches on
one leg or arm instead of buying a whole new set.
The Importance Of Reps.
When you do your exercises an important question that
always come up is "How much reps do I do?". Here's the
breakdown:
For Muscle Growth: 3-6 reps of a heavy weight For Strength
and Toning 10-12 reps of a moderate weight For Toning and
Defining 12- 15 reps of a light weight (recommended for
women who want to get that feminine and lean look)
Remember that these values act as a guideline, sometimes I
have my clients do an exercise for 1 minute. So within
that minute they end up doing 20+ repetitions of one
exercise.
----------------------------------------------------
Marci Lall is a Womens Weight Loss & Body Sculpting
Specialist. visit his website to get his FREE report "16
tips on how to get maximum weight loss and fitness results
in minimum time" --> http://www.lallpt.com
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