No one wants to jiggle (well maybe some parts should have a little bounce in the ounce); the majority of us want to be lean and mean fighting machines. Toning typically takes place once you've lost some weight and are now looking to add some shape and definition to your body.
I have summed up three simple rules to follow when you want to tone up, not lose large amounts of weight.
Rule #1: Tell your body who is boss at least three times/week
This means working out. I do not mean head to the gym for 1-2 hours and do 30 minutes cardio, 20 minutes weights, etc. I mean say a little "hello, how ya doing?" to your body parts. Let them know that you haven't forgot about them. Do a simple 15-25 minute workout with a nice dynamic stretch followed by high repetition moves with light weights and a short yet effective cool down. See below for my 2 most popular short, high rep workouts that will only take you 10-20 minutes. You choose how many sets you want.
HINT: Listen to your muscles. You MUST feel a burn and don't stop until your muscles are shaking.
See moreTeckFitness's Workout Videos for more examples of short, yet intense workouts.
Rule #2: Look for opportunities to get that heart rate up
In simple terms: DON'T BE LAZY! Take the stairs instead of the elevator, park further away from your destination rather than searching for that princess parking spot, try walking to the grocery store and carrying your load home, wash your car, open up doors for people! Ok, the last one is just for good karma!! These small, yet effective, activities will give your heart baby shocks and ensure your spiking your BPM and your metabolism. I try to raise my heart level at least 10-12 times/day. Even if that means taking the stairs twice, doing 5-7 sun salutations in the morning or even just hopping up & down in once place for 2 minutes.
Rule #3: Spice up your cardio!
Shorten your cardio! Yes, I mean it. Let's take a jog for example. Shorten that 30-45 minute jog to 20-25 minutes. Unless you're training for a half marathon or another challenge where your cardio needs to be in long distance excellence, try interval training within your jog. Interval training is fat burning at it's finest!
Start off with a nice brisk walk for 2 minutes, move into a slow paced jog for 2 minutes, then we begin our interval training. It's very simple to follow:
1 minute run + 1 minute sprint + 1 minute run + 1 minute sprint....you get it? repeat this 10-12 times and you should be spent by the end! Don't forget to cool down with a nice walk or slow jog followed by a stretch.
Dont like running? No worries. Try mixing up your routine with a BOOTCAMP! Try TeckFitness Get Your Butt Into Shape BootCamps.
Feeling weak, anxious and unconnected to my body lead me to start exercising. I joined a dance class once a week and after every dance class I had a glow about me, and it wasn't just from the sweat that I built up in class, it was something more. I realized it was the endorphins that were being produced from the physical activity I was doing. Join me and start moving and feel the difference. Read my blog to get motivation, try the exercises I've posted, contact me for personal training, bootcamps, workout cards or just go for a walk. Any activity is good activity.