Strength training and successful weight loss

Lunges

• Targets the muscles of the legs (quads, hamstrings) and the bottom (glutes)
• Alternate exercise: Squats
  1. Extend one leg forward and lower yourself towards the ground so that both of your legs form right angles. Your back thigh should be in line with your spine. Make sure your front knee doesn't extend beyond your front foot.
  2. Straighten back up into starting position. Alternate legs.

Crunches

• Targets the muscles of the abs.
  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Interlace your fingers and cradle your head with your hands. Keep your elbows pointing out to the sides.
  3. Slowly lift your entire torso upward, making sure to keep your lower back flat against the floor. Hold for a few seconds, then return to starting position.

Now that we’ve told you about the moves, here are the specifics. The general rules for getting started are simple.

Start with very, very light weights. Make sure you can finish between 12 and 20 repetitions of the movement. If you can't complete 12, the weight is too heavy. If you can easily do 20, the weight is too light.

Perform between 12 and 20 repetitions per exercise. That's called a 'set'. Do one set per exercise. Do the routine two to three times a week.

That's it. You are now officially weight training. The Basic Seven form a great beginner’s routine that can be modified as you grow stronger. It will teach your muscles what it's like to move against resistance and get you on your way to a fitter, toned body.