How to get Toned with 10 Reps a Day
Toning is as important as Cardio activity.
Then you’re ready to move on to the next level.
WHAT IS TONING?
Toning or Strength Training is different from Cardio.
It is usually advised as a complementary exercise for those looking to get fit.
Walking, Running and any other fat burning activity will help you lose weight with a healthy diet.
Toning will help build muscles you need for healthy bones to keep your joints supple.
Why do we need supple joints?
The older we get, the more our bones start to deteriorate.
Alongside a good cardio activity, it’s important to strength train your body to help you get through your life when you’re older.
I DON’T WANT TO LOOK LIKE A MAN!
The misconception with toning and strength training is that you will build up so much muscle, you’ll be a contender for the Mr Muscle championships!
If your aim is not to look that way, then you don’t have to!
Strength training and toning can be through weights, yoga, pilates and even your own body weight!
It’s so simple and unlike cardio, you can do it anytime anywhere without the need for equipment.
HOW DO I WORK ON TONING?
You can work on different parts of your body each time, and in my experience, this is the best way to tone.
An example workout would be:
Day 1: Legs and Bum
Day 2: Stomach and Abs
Day 3: Arms and Back
The reason you work different muscle groups is simply that if you overtrain one muscle group, you’re more likely to injure yourself.
Toning your back instead of your legs one day will mean that you can build up strength in another part of the body.
Strong is beautiful!
HOW DO I TONE WITH 10 REPS A DAY?
Much like the walking plan, it’s easier to start with 10 reps and then build your way up.
If 10 is too much, start with 5 and build your way up but listen to your body!
10 Reps – Week 1
20 Reps – Week 2
30 Reps – Week 3
And that’s it!
I would not recommend going beyond 30 reps unless you’re following a prescribed programme created by a medical or fitness professional, but 30 reps each day will get you into a routine.
I know from personal experience it can be so hard to get out for even a 5-minute walk but with the 10 reps a day plan you’ll be getting some exercise in which is better than nothing!
HOW TO FIT THE 10 REPS IN
Do them whilst brushing your teeth (only applies to the legs one, although if you can do tummy exercises whilst brushing your teeth, send me pictures!)
Do them whilst waiting for something to boil or microwave
Do them with your kids
WHERE TO FIND THE EXERCISES?
If you’re stuck for exercises then I recommend checking out Blogilates, Fitness Blender, Pop Sugar, Bex Life & Tone it Up which I mentioned in my previous post.
Let me know if you would try this plan out and what your results are!