Getting A Toned Body – How To Do It Right


Getting a toned body won’t be possible without weight training, that’s a fact that everyone knows. But most people translate ‘weight training’ as expensive gym membership, fitness machines, supplements, and trainer; they also think that they need to workout from monday to saturday non stop.

Well, not only all of that will blow your motivation away, it will also emptying your wallet and less likely to give you any significant result other than total exhaustion. If you’ve tried some of them, I’m sure you’ll agree with me that they’re not the answer which you’re looking for.

If you really want to attain great shaped body, here’s the real answer: good nutrition guidelines, strength training, and interval training; it apply for both male and female. You can do all of those at your home and it will only takes three days per week.

You see, I know that the strength training may scare some of the women out there. Becoming bulky and getting more muscle than they want are their primary concern. The truth is women don’t have enough testosterone for that, thus they won’t get bulky from simple weight training without supplements. Basically, it is just a myth and no one should worry about that.

Another mistake that I often found here is people like to train specific area on their body to gain fast result, namely abs, chest, or arm. You won’t get any result that way; read on how to do it right at get rid of arm fat.

Okay, here’s example of a day exercise program. You should do it three times per week and complement it with interval training.

Warm Up

  1. 12 reps of Prisoner Squat
  2. 8 reps of Close-grip Pushup
  3. 12 reps of Stability Ball Leg Curl
  4. Rest 30 seconds
  5. Do step 1-4 twice

Strength Training

Warm-up Superset:

  1. 8 reps of Dumbbell Split Squat using 75% of your usuall weight
  2. 8 reps of Dumbbell Incline Press using 75% of your usuall weight
  3. Rest 1 minute

1st Superset:

  1. 8 reps per side of Dumbbell Split Squat
  2. 8 reps of Dumbbell Incline Press
  3. Rest 1 minute
  4. Repeat step 1-3 two more times

2nd Superset:

  1. 15 reps of Stability Ball Leg Curl
  2. 15 reps of Pushups
  3. Rest 1 minute
  4. Repeat step 1-3 two more times

3rd Superset:

  1. 10 reps of Stability Ball Jackknife
  2. 10 reps of Dumbbell Rear-Deltoid Raise
  3. Rest 1 minute
  4. Repeat step 1-3 two more times

Interval Training

This type of training will have better result than standard low intensity cardio where your body will keep up/adjust itself and you’ll have to keep adding the duration. Interval training is something that cannot be ‘read’ by your body; thus it can’t adjust itself to your exercise and this will lead to faster fat burning. Here’s how to do it:

  • Pick an exercise and warm up for 5 minutes, progressing from light to more intense exercise. Example: if you choose running, jog lightly to sprint.
  • Exercise at hard pace for one minute (at a subjective 7/10 level of effort).
  • Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is called ‘active rest’.
  • Keep exchanging one minute hard pace and two minutes slow pace four times.
  • Finish it with five minutes slow pace for cool down.

The Rules

  • Do the strength training three days per week.
  • Do the interval three days per week. Just do it after the strength training session, but if you really don’t have time, simply do it at another free day. Just make sure you have a day of full rest.
  • Learn and apply healthy eating behavior is a must; use a proper nutrition guidelines so you know what you’re doing.
  • If you are over 30, have high cholesterol, high blood pressure, diabetes, or other limitation, consult your doctor before starting any exercise or nutrition program.

The exercise menu above is a part of Turbulence Training, a program that designed for both male and female who aim to gain their top body shape with the right exercise and nutrition intake. I really recommend that you find out more about this program and how it can help you attain a toned body at Turbulence Training review.

Note that this program may not suitable for middle aged people; if you are at that age and interested in attain toned and muscular body, check how to make it possible at Fit Over 40 review.