Fat Brad

Simply Getting In Shape

...getting in shape doesn't have to mean getting in debt and there's a simpler way to get your heart rate up than wrestling with a medieval torture device.

  • Summary

Let's face it, not everyone is cut out for the gym scene. Expensive fees, long waits and a whole lot of Todd making love to himself with the dumbbells have been responsible for more than one canceled membership. Fortunately, getting in shape doesn't have to mean getting in debt and there's a simpler way to get your heart rate up than wrestling with a medieval torture device.

The key is keeping it simple. A few exercises targeting all of the major muscle groups will work miracles, and you don't want to burn yourself out. You only need about 30 minutes of a good bodyweight workout 3 or 4 times a week.

1) Start out with a simple warm-up; jog in place, do some jumping jacks, or jump rope for a few minutes to get your heart rate up.

2) Don't forget to stretch. Improper or lack of stretching is the leading cause of workout related injuries. Breath slow, and hold each stretch for 20-30 seconds. The following stretches are usually enough for a basic routine: Lower Back, Quadriceps, Hamstrings, Leg Over, Shoulder Extension, Triceps and Rotational Back. Stretches

3) The Fun Stuff. Try to do 12 to 20 repetitions of each exercise and give yourself 30 to 60 seconds rest between each. These exercises will give you a full body workout without the need for any expensive equipment: Standing Free Squat, Push Ups, Ab Crunches, Burpees, Lunges, Chin Ups, Pull Ups, Sitting Dips and Scissors.

4) Get Out. Try going for a bike ride, jog, or long walk a couple of times a week.

Remember, building up gradually means you're less likely to get discouraged. Follow this plan with a lean diet and in a couple of months you'll be spending that membership fee on a new wardrobe.

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NorMan 14 year(s) ago at 23:47
1092 NorMan Website You rock! ;)
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