Set goals for your two-week fitness plan, and keep these goals in plain sight every day. Schedule time to exercise regularly, even if it is in 10 minute increments. Perform exercises that tone more than one muscle group, and eat healthy foods to further your body-toning efforts.Continue Reading
Write down your health goals for the next two weeks. This increases the likelihood that you will stick to the plan. Place your written goals on your refrigerator, or make it your computer screen saver so you'll always be reminded of them.
If you don't have 20 or 30 minutes at a time to devote to exercise, break your workout regimen into 10-minute increments. Work on one section of your body during one 10-minute workout, then focus on another muscle group the next time you exercise. For instance, one exercise session can be devoted to toning your arms, and the can be devoted to defining the muscles in your legs.
Workout moves such as the squat and shoulder press help to tone your thighs, arms and backside. Do at least eight to 12 reps each workout session to see fast results. The pull combo, a workout that targets the thighs and abs, is ideal for achieving muscle tone in a short period of time. The workout should be done eight to 12 times on one leg before switching sides.
Keep a digital food journal to document each of your meals. This will prompt you to make healthier food choices. A balanced diet nourishes the body and can make it easier for the body to achieve a toned appearance.
Muscular fitness is when a group of muscles are able to contract continuously without beginning to fatigue. On the other hand, cardiovascular fitness focuses on the levels of oxygen that the muscles receive and use.Full Answer >
A person can build a muscular, lean and ripped body without weights by using fitness plans that include calisthenics, according to CalisthenicExercise.com. Plyometric exercises, where jumping and other movements are incorporated into a cardiovascular and strength workout, also build muscle using body weight only, as demonstrated on Sports Fitness Advisor.Full Answer >
According to Exercise Prescription, the amount of weight a person should be able to bench press depends on gender and fitness level. For intermediate bench pressers, a 181 pound man should be able to bench 200 pounds and a 132 pound woman should be able to bench 95 pounds.Full Answer >
The U.S. Army physical fitness program includes an aerobic and strength training component, according to Military.com. It consists of upper body training, such as pull-ups and push-ups, sit-ups for core strength and timed runs. This program has the benefit of being readily accessible and free of cost because it uses the individual's body weight for resistance and does not require free weights or weight machines.Full Answer >