How can I Tone my Body Part 1

Health |

I am 22 years old, and I have lost 12 pounds. I was 166 pounds and now I weigh 154 pounds. I was wondering how I could tone my body without gaining muscle or using a gym?

The best way to tone, tighten, firm and strengthen the muscles of the body is to perform resistance exercises on a regular basis. You will increase your lean tissue — muscles, bone, tendons and ligaments.

But unless you perform the exercises intensely and over a long period of time, you will not see significant increases in muscle size. So, do not concern yourself with that issue.

Getting back to toning the body, you can definitely achieve this goal without going to the gym. By performing exercises using your body weight, ankle weights and various tubing exercises, you can achieve muscle tone and definition without having to use machines and/or barbells. Here is a routine that you can do at home without equipment.

Muscular Fitness Routine
When performed regularly, the exercises outlined below improve both the strength and endurance of your muscles. Do the routine after you are warmed up, such as after your cardiovascular/aerobic routine. Maintain normal breathing throughout all the exercises and stop doing any exercises that cause pain.

Exercises marked with an asterisk require a weighted object. Plastic milk, water or detergent jugs filled with water or sand are good substitutes for dumbbells. You can adjust the amount of sand or water for different exercises and progressions. The amount of weight should be such that it is an effort to complete the desired number of repetitions.

Additional points to remember:

Perform the exercises two to three times per week on non-consecutive days, such as Tuesday/Thursday/Saturday or Monday/Wednesday/Friday.

Perform exercises in a controlled manner. With each repetition, take two seconds to lift and three seconds to lower the resistance.

Rest for one minute between sets.

Perform the exercises in the order given.

Muscular Fitness Exercises
1. Chair Squat
Targeted muscles: legs and buttocks
Sit at the edge of a chair and place heels under seat.
Stand without leaning forward.
Begin with one set of 10 to 15 repetitions (reps).
Increase by one to two repetitions per week, building up to 30 reps.
Add a second set after performing 30 reps for one month.
2. Chair Straight Leg Lift
Targeted muscles: frontal thighs
Sit comfortably in a chair.
Straighten leg, keeping thigh on chair.
Lower leg.
Begin with one set of 10 to 15 repetitions for each leg.
Increase by one to two repetitions per week, building up to 30 reps.
Add a second set after one month of performing 30 reps.