Workout plan
Look and feel great in four weeks with this easy-to-follow toning routine that you can do in the comfort of your own home
The key to this workout plan is that it combines cardiovascular exercise with strength training to increase your metabolism and help you burn more calories, even while you are resting.
Whether you are a beginner or have lifted weights before, this workout will tone your whole body and improve your shape. But remember to focus on how good the exercise makes you feel, rather than how you would like to look. Accept your body and try to reduce the pressure you feel to look a certain way; concentrate on making it the best you can.
This programme is a great kick-start to a healthier lifestyle. In four weeks you will be leaner, stronger, have more flexibility and improved posture. The plan has been designed to let you continue it for as long as you wish.
Body benefits- Stronger bones, muscles, tendons and ligaments
- More muscle mass. This is great because muscle tissue helps to burn up more calories and fat, even when you're resting
- A reduced risk of osteoporosis
- A leaner and more toned body shape
- Increased confidence and a greater sense of well-being
In order to achieve your fitness goals, you must eat a nutritious, balanced diet and drink plenty of water. Without the right fuel, you won't get the full benefit of your workout, and your body will struggle to recover properly afterwards.
Try to eat small, regular meals every two to three hours, which include complex carbohydrates like vegetables and pasta, protein like pulses and red meat, and essential fats from oily fish. This will help keep your energy and metabolic rates high.
Check out our guide to when it's best to eat and exercise.
Beginners - Use light to moderate weight (two kilos) dumbbells and a green Dyna-Band.
Intermediate - If you have been exercising for up to six months previously, use moderate weight (four kilos) dumbbells and a mauve Dyna-Band.
Advanced - If you have been training for longer than six months, use a weight so that when performing the first set of each exercise, the last four or five repetitions are quite difficult (five kilos plus), and use a grey Dyna-Band.
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