STRENGTH TRAINING (also called resistance training)
Builds and tones your muscles and can re-shape the way your body looks. It works by making your muscles work against a resistance, for example, using the muscles in your arm to lift a heavy weight, or even using the muscles of just your abdominals to lift your whole upper body (i.e.: a sit up).
Examples of strength training include weight lifting, strength exercises with toning bands, and exercises that use your own body weight as a resistance including leg lifts, sit ups, and press ups. The benefits of aerobic training are many and include:
- Firm, not flabby muscles
- A better looking body
- Ability to improve specific body parts: i.e.: legs, butt, abs
- Reduced stress levels
- Improved energy levels
- Weight loss and weight maintenance (because muscles burn more calories than fat 24 hours a day, having more muscle will translate to quicker weight loss and easier weight maintenance)
- Prevention of osteoporosis
The right weight for you:
How do you determine what weight to use? The correct weight for you will be the amount that enables you to just barely complete 10 repetitions while maintaining proper form. This means that the 7th, 8th, and 9th repetitions will feel quite difficult. Dumbbell sets are excellent as they enable you to increase the weight as your strength increases.
Abs
First: Strengthen and Tone
In order to effectively flatten and tone the abdominal area, you must work four different areas: the upper abdominals, the lower abdominals, and the left and right obliques. Products such as the AbMax Swinger and the AbMax Glider are excellent ways to isolate the muscles of the midsection for more targeted results.
The good news and the bad news:
Strengthening the abdominals will tone and tighten your stomach and waist, help support your lower back and give you a trimmer appearance. But, if you've got a layer of fat covering your mid-section, you won't be able to get that "washboard" look without getting rid of some of the fat.
Work off that 'spare tire':
The best way to get rid of excess fat is with aerobic exercise. You should aim for a minimum of 20 to 30 minutes of aerobic activity 3 times a week. A Skipping rope is an excellent fat-burning workout that you can do anyplace, anytime.
Biceps
Toning the biceps:
Simple arm curls, using dumbbells, are a sure-fire way to strengthen and tone your biceps. You should aim for two to three sets of 10 repetitions each, resting for 30 seconds to 1 minute in between sets. Serious bodybuilders like to use Biceps Isolators to enforce proper positioning during training.
Chest
Building a defined chest:
Working with your body's own weight via push ups is a tried and true way to build the pectorals. For improved gains and to enforce proper positioning, try using Push Up Bars with ergonomically angled bars. The Torso Max Chest Expander is another comprehensive upper body tool that will deliver an intense chest workout while working the back and arms.
Glutes
A firm butt:
Ask any fitness professional the quickest route to a toned rear and chances are you'll hear the same two words: lunges and squats. These basic exercises can really tone and strengthen the muscles of the lower body. And to increase the muscle toning intensity of lunges or squats, add resistance in the form of bands, like Total Body Toning Bands or weights, like Gold's Gym full range of dumbbells, weights and bars.
Lower Legs
Strong, shapely calves
The lower leg is notoriously hard to target, yet for many athletes, keeping this area toned and flexible is a crucial part of enhancing performance and preventing injury. The Calf Flex is a unique product that targets this area, making it a must for runners, team sports participants and equine athletes
Thighs
Firm thighs:
Lunges and squats are among the quickest ways to a toned rear, but it's also a great way to shape and firm the thighs. These basic exercises can really tone and strengthen the muscles of the lower body. And to increase the muscle toning intensity of lunges or squats, add resistance in the form of bands, like Total Body Toning Bands or weights, like Gold's Gym full range of dumbbells, weights and bars.
Tricpes
A common problem spot:
The triceps muscles – the hard-to-tone muscles on the back of the upper arm – respond well to strength training, but only if properly targeted. Try performing triceps kickbacks with dumbbells or free weights.