It is important to do aerobics exercise for at least 30 mins a day to keep your heart and lung strong plus it reduces your daily stress level. Although aerobic exercise is important, it is not the most effective way to get lean. If you focus only on aerobics, your overall body shape will stay the same, even if you burn fat especially when you dont follow a strict diet plan. The bad news is your body will still be flabby. This is why everytime i do an aerobics class, i will always include a conditioning session for at least 15 mins. I keep reminding my class to continue doing the conditioning workouts everyday for at least 30mins even when they are at home.
When you do resistance training/body conditioning workouts, you will tone your shoulders and your waist will look narrower. Your arms will be smaller as well as firmer. Your abdominal muscles will not only be leaner but also stronger, and they'll provide better support for your body.
The muscle is the most efficient calorie burner. The more lean muscle you have, the more efficiently your body burns calories and fat. On normal circumstances, when you lose weight, you will lose 75% fat and 25% muscle, but when you do conditioning/strength training, you tend to lose all fat and no muscle at all. For example, if two women weigh the same but one has 5kg more muscle, she will burn about 100 - 150 extra calorie a day compared to the other.
Strength training will also make you feel and look younger!!
Here are some workouts that you can do at home. Always start your workouts with a warmup for about 5 mins. Warmups will increase your body/joints temperature. When you warmup, your joints move more smoothly and you avoid injury. Do a simple stretch after you warmed up. Stretching while your body is still cold will lead to muscle pulls and injuries.
Chest
Dumbbell Press
Lie on a mat on your back with your knees bent and your feet flat on the floor. Holding a dumbbell in each hand, bring your elbows in line with your shoulders, making a right angle between your upper arm and your side. Exhale as you slowly extend your arms and press the dumbbells toward the ceiling. Do not lock your elbows. Keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point. Repeat 8 times. Becareful to hold the dumbell firmly so that it will not fall on your face, but do not grip too hard.
Back
Two-Arm Row
Sit on a chair, and hold a dumbbell in each hand. You may put a pillow on your lap for support. Lean forward, and extend your arms straight down, keep your elbows loose. Exhale as you slowly bring your elbows toward the ceiling. Once the dumbbells reach the top of your thighs, hold for 1 second. Inhale as you slowly lower the dumbbells. Repeat 8 times
Shoulders
Lateral Raise
Stand with your feet parallel to your shoulder and your back straight Hold a dumbbell in each hand at your sides with your arms straight and your elbows loose. Exhale as you slowly lift the dumbbells out to the side until they are slightly above shoulder level and your palms are facing the floor. Hold for 1 second. Inhale as you lower your arms. Remember to keep your wrist straight and do not hunch your shoulders when you raise your arms. Keep shoulders relaxed. Repeat 8 times
Abdominals
Crunch
Lie on a mat on your back with your knees bent and your feet flat on the floor. Make a fist with your right hand, and place it between your chin and collarbone. With your left hand, grasp your right wrist. This will prevent you from leading with your head and straining your neck. Without moving your lower body, exhale, and slowly curl your upper body until your shoulder blades are off the floor. Hold for 1 second. Inhale as you slowly lower yourself. Repeat 8 times
Triceps (back of arms)
Lying Kickback
Lie on a mat on your back with a dumbbell in each hand by your ears and the dumbbells pointing toward the ceiling. Straighten your arms, but keep your elbows loose. Hold for 1 second. Inhale as you return to the starting point. Repeat 8 times
Biceps (front of arms)
Standing Curl
Stand with your feet parallel to your shoulder. Hold a dumbbell in each hand at your sides with your arms extended. Exhale as you curl both arms to just past 90 degrees, bringing your palms toward your biceps. Keep your elbows close to your sides, and concentrate on moving only from your elbow joints, not from your shoulders. Hold for 1 second. Inhale as you lower. Repeat 8 times
Hamstrings (back of thighs)
Leg Lift
Lie with your back on the floor and your heels on the seat of a chair. Exhale as you slowly contract the back of your upper thighs to push your butt toward the ceiling. Hold for 1 second. Inhale as you slowly lower your butt. Repeat 8 times
Quadriceps
Squat
Stand with your feet slightly wider than shoulder. Keeping your back straight, exhale as you slowly squat down to about 90 degrees. Don't let your knees go over your toes. Make sure to push your butt out as if you were sitting in a chair. Hold for 1 second. Inhale as you slowly return to the starting position. Repeat 8 times
Calves
Standing Raise
Stand with your feet parallel to your shoulder. Hold a dumbbell in each hand at your sides with your arms extended but not locked. Keep your chest out, your shoulder blades rolled back and down. Exhale as you slowly lift your heels and rise onto your toes. Hold for 1 second. Inhale as you slowly lower. Repeat 8 times
Butt
Kick-up
Kneel on all fours with your knees, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Raise your right leg until your thigh is in line with your torso. Exhale as you slowly push your foot toward the ceiling. Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso. Do one set of 8 with your right leg, then switch leg
Inner Thigh
Inner Thigh Leg Raise
Lie on your left side with your left elbow and forearm supporting your upper body and your left leg extended. Bend your right knee, and place your right foot behind your left leg for balance. Keeping your left leg straight, exhale as you slowly lift your left foot as high as you can. Hold for 1 second. Inhale as you lower your foot back to the starting position. Do one set of 8 with your left leg, then switch leg.
Do four sets of 8 repetitions. Start with a light weight dumbell and if you can do an exercise more than 12 times, the weight is too light. If you can't reach 12 repetitions, the weight is too heavy. Increase the weight of the dumbell gradually.
The best way to cool down from your workout is with a stretching routine. This will increase your range of motion so that you stay flexible, avoid blood pooling and injuries.
Please do these workouts at home or at the office. You will notice some changes in your body and attitude towards life after about 3 to 4 weeks.
You CAN do it!!
