Simply begin making fitness a part of your life. Don't worry about how intense or how long-just start moving your body.
To actually change the shape of your body and lose that unwanted body fat, you have to workout for longer periods of time and vary the intensity.
Start walking this week, and then try jogging in another week. Also include some running, cycling, or rowing for 20-30 minutes. Then over the next few weeks build up to 45 minutes. Perform this type of cardiovascular exercise 3 - 5 times a week. Do it in the morning, afternoon or night. Time of day doesn't matter as long as you DO your heart-pumping exercise.
Next, add 2 - 3 days a week of some type of weight training. Weight machines or dumbbells can be used. If you don't have weights, or you are not a member of a health club, then fill up some water bottles or milk jugs and use those.
You can do weight training on the days you don't perform cardiovascular exercise or you can perform these exercises on the same day. Just make sure you don't weight train the same muscle group two days in a row. Allow your muscles to rest a day between weight training workouts.
The Weight Training Workout
Weight training is usually performed in tri-sets. This means performing 3 different exercises back-to-back with little rest between exercises. Once you complete a tri-set, you can rest and then repeat the same tri-set again.
For lower body, perform 20-25 reps, each set. For upper body perform 12-18 reps, each set.
The Lower Body Tri-set
- Dumbbell Squat
Stand with feet shoulder-width apart, toes very slightly turned out, abdominals contracted and rib cage lifted. Keeping your weight over your heels, bend at the knees until your thighs are close to parallel to the floor. (Beginners: perform in front of a chair, bend at the knees until your thighs are close to parallel with the seat of the chair but don't sit down.) Focus on pushing your tailbone backward and keeping your weight over your heels with your back straight. Straighten legs to return to starting position. - Plié Squat
Stand with feet wider than shoulder-width apart with toes turned out at about a 45-degree angle. Again, keep your weight over your heels and bend at the knees until your thighs are parallel to the floor. Make sure your knees remain behind your toes. If your knees are over your toes, spread your legs further apart. Push your tailbone backward; keeping your weight over your heels and your back straight. Straighten legs to return to starting position. Don't your lock knees. - Forward Lunges
Stand with your feet hip-width apart. Take a giant step forward into a lunge with your right foot. Bend both knees so that your right knee is over your right ankle and your left leg is behind you, knee slightly bent and heel lifted. Push off your right foot and straighten legs to return to starting position.
Abdominal Area Tri-Set
- Forward AB Crunch
Lie on the floor with your legs bent and arms behind your head. The head should be in position with the body so that you feel you could hold an apple between your chest and your chin. Curl your upper body forward and up and hold the highest position for a good full second before lowering. Don't pull on the neck when you come up. Keep your lower back pressed in to the floor. When you lower, instead of returning to the "relaxed" position, move to a point where your abs are still contracted. Repeat for reps. - Alternating Twists (Obliques)
Lie on the floor with your legs bent and arms behind your head. The head should be in position with the body so that you feel you could hold an apple between your chest and your chin. Lift your upper body and twist toward your opposite knee, hold the highest position for a good full second before lowering. Don't pull on the neck when you come up. Keep your lower back pressed into the floor. Return to starting position then twist up to the other knee. Repeat, alternating twists. - Hip Thrust
Lie on your back with your legs bent and feet in the air and make sure your torso, upper thighs and calves all form 90-degree angles with each other. Make sure to keep your lower back flat on the floor. Place your hands under your lower back if you have difficulty keeping it flat. Now, slowly roll backwards and up and think, "shins to the ceiling." Return to starting position. Don't sway the legs or use momentum. Use your abs to lift your legs up.
Upper Body Tri-Set
- Lying Dumbbell Press
Lie down on a bench with your feet resting comfortably on the bench or floor. Extend your arms fully over your chest, shoulder-width apart, palms facing out, so that the dumbbells are positioned directly over your chest. Bend your elbows 90 degrees, gradually lowering the weights until they are above and a little beyond your shoulders. Now push the dumbbells up with an arching motion until they are back in starting position. - Seated Overhead Dumbbell Press
Sit on the edge of a bench or step with a dumbbell in each hand. Lift the dumbbells to shoulder height with elbows bent and palms facing out. Extend your arms upward to the point just before your elbows lock. Lower the weights back down to shoulder level to complete the movement. Repeat. Try not to sway and arch your back. - Lying Tricep Extensions
Lying on the floor or a bench with knees bent, point elbows toward the ceiling with weights placed just above your ears. Keeping the upper arms stationary and elbows steady, extend the arms to raise the weights straight up. Slowly lower the weights back toward the top of your ears by bending the elbows. Don't let your upper arms rock or widen. Keep the arms parallel and steady.
Second Upper Body Tri-Set
- Push-ups
On the floor or using a step, position hands a little past shoulder-width apart, hands slightly turned with back straight and abs contracted. You can be in a full body position with your legs extending out or in position with knees bent. Bending the elbows, lower the chest to the
floor or step, keeping a straight back. Then press up to starting position. For a modified version, perform push-ups against a wall or kitchen cabinet. - One Armed Dumbbell Row
Place your right hand and knee securely on a bench, keeping your back and shoulders parallel to the floor. Hold a dumbbell in your left hand, letting it hang directly beneath your shoulder. Now slowly raise the weight by bending your elbow until the dumbbell is level with
your waistline. Lower the weight back down and repeat for reps, then change sides. Remember, use your back muscles, not your arms, to pull the weight up. Keep your abs tight throughout and concentrate on good form. - Bicep Curls
Hold a dumbbell in each hand, arms hanging naturally at your sides, with palms facing outward. Contract your biceps to bend your elbows, raising your weights toward your shoulders. Keep elbows slightly forward. Slowly lower and straighten your arms then repeat.
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