As promised I’m going to share with you the secret to how I manage to stay in shape. Now, everyone is different so how I am able to get and stay in shape may not work for you. You need to be willing to try lots of different diet and exercise techniques to figure out what works for you.
For me it’s simple, and I’ve been preaching this for a long time. Mix up your exercise regiment. First off, you need to combine cardio and weight training exercises to get a svelte, toned look. Second, the muscle you build through target toning will boost your metabolism and keep your body burning calories throughout the day. And finally, it’s the best way to get and stay interested in exercise because you and your muscles won’t get bored.
Here’s the routine I follow about 3 times a week. I exercise almost everyday, whether running, walking or hiking with my kids, I’m always active. This is the routine I do when I can get to the gym and have a little more time and freedom.
Warm up. I always warm up on the elliptical machine for 10-20 minutes.
Strength training (10 minutes). This is always different. I mix in free weight training and body weight training where I target tone my arms, legs, abs, glutes and back.
Examples: Squats, Lunges, calf extensions, walking lunges, step ups…
4 minute Tabata. This is a high intensity interval workout in a 20-10 format that I’ve written about many times on the blog. Perform any exercise of your choosing at high intensity for 20 seconds an take a 10 seconds break for 4 minutes, then rest for a minute.
Example of a tabata HIIT
20 secs running in place, 10 secs break (2X)
20 secs jumping jacks, 10 secs rest (2X)
20 seconds jumping lounges, 10 secs break (2X)
20 secs burpees, 10 secs break (2X)
10 minute strength training. Again, target toning.
Examples: (with 3-10lb free weights) Bicep curls, tricep extensions, military press.
4 minute tabata.
10 minute strength training.
Examples: sit ups, crunches, side crunches, planks, bicycle crunches…
Finally, I run 1 to 2 miles.
This might seem like a lot but once you get going you’ll enjoy it and the time will fly I swear! If you have questions about specific exercise you can do to target tone or exactly how to perform tabata please email me at firstname.lastname@example.org.
What’s your secret to staying in shape?