As I mentioned the other day, a pound of muscle takes up more room in the body than a pound of fat. Muscle also burns calories to maintain itself while fat just sits weighing you down.
When I encourage you to gain muscle, I’m not suggesting that you bulk up and enter a bodybuilding contest. I am simply suggesting that you take the muscles that you have and feed them (pump them up) a little bit. When you do this you will not get bigger, you will become toned and smaller as the increased muscle will burn the excess fat.
Think about this, after the age of 40 our bodies start to lose muscle. As you lose muscle, your strength decreases, increasing your risks of injury from muscle weakness, poor balance and fatigue. Not to mention weight gain. Need I say more?
With that, below is a very basic workout you can do anywhere, all you need is your body. Give it a try.
- Warm up with a 10 – 15 minute walk or jog. Swing your arms around, across your body and around and around like you’re swimming.
- 10 Push ups (on your knees, against the wall or boy style, whatever you can manage but is still hard!)
- 20 – 30 (each leg) Walking Lunges
- 20 – 30 (each leg) Standing Straight Leg Kickbacks
- 20 – 30 Tricep Dips
- 20 – 30 Calf Raises
- Plank – Hold this position for 30 to 60 seconds.
- Now repeat the sequence two times for a total of three sets.
Add this basic circuit to your weekly fitness routine. Do it three times per week if you can manage.
Remember, this is just a sampling of things you can do. If you want to come up with your own routine be sure to work everything; chest, back, quads, shoulders, hamstrings, biceps, triceps, calves and abs. You know where to find me if you need help.
P.s. Always suck your navel toward your spine while performing every exercise. Inhale during the easy part of the movement, exhaling during the more difficult half. Do not hold your breath when performing any exercise.
P.s.s. The basic rule of strength training is: to get stronger, work with heavy weights and perform fewer repetitions. To promote tone and endurance, use lighter weights and complete more repetitions. For the purpose of this post I’m suggesting that you start with building endurance and adding tone (light weight, lots of reps).