If you’re trying to lose weight or simply maintain your current body weight, resistance training is an absolute must! In addition to enhancing muscle tone, definition and strength, this type of training can substantially boost the metabolic rate (the rate at which you inherently burn calories), which’ll ultimately enhance your body’s ability to burn fat fast.
If you think you don’t have much time for resistance training, I actually have the perfect solution for you. By dedicating just 10 minutes every day to working one major muscle group you can actually tone up, increase your muscle strength, and even keep your metabolic rate in check.
All you’ll need is a set of dumbbells and a bench or an exercise ball. The workout itself involves performing three sets of three different exercises (immediately one after the other) for each muscle group in accordance with the following schedule.
Day 1: Chest
- Dumbbell press
- Dumbbell flyes
- Standard or modified pushups
Day 2: Back
- Double arm wide rows
- One-arm bent over rows
- Standard deadlift
Day 3: Shoulders
- Arnold dumbbell press
- Dumbbell lateral raises
- Reverse flyes
Day 4: Biceps
- Standing dumbbell curls
- Standing hammer curls
- Concentration curls
Day 5: Triceps
- Bench dips
- Dumbbell overhead extensions
- Dumbbell kickbacks
Day 6: Legs
- Dumbbell squats
- Dumbbell lunges
- Dumbbell stiff-legged deadlifts
- Standing dumbbell calf raises
Day 7: Abdominals
- Ball or floor crunches
- Reverse crunches or bottoms up
- Bicycle crunches (air bike)
- Planks (optional for 30-60 seconds)
I recommend performing 8-12 repetitions of all the exercises under each muscle group (except abdominals) using enough load (weight) to fatigue your muscles within the repetition range. For abdominals, 20-30 repetitions of each exercise will suffice.
Now, if you’re unfamiliar with some of the exercises and resistance training fundamentals I’ve highlighted here, be sure to check out “Weight Training 101: What You Need To Know Before You Lift” and learn everything you need to know about this type of training.
I can almost guarantee this program will only take 10 minutes a day. So, start today and you’ll notice a significant change in your appearance in as little as a few weeks.
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Disclaimer: The information provided is for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Any reader who is concerned about his or her health should contact a physician for advice.
Before starting an exercise training program you should first make sure that exercise is safe for you. If you are under the age of 55 years and generally in good health, it is probably safe for you to exercise. However, if you are over 55 years of age and/or have any health problems, be sure to consult with your physician before starting an exercise training program.