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Sunday, February 8, 2015

Toned in Ten Day 3: Weight Training

Today's post is day three of my ten day series, Ten Ways to Tone Up in Ten Days. The focus is to strengthen our arms and get our postpartum abs back in shape. If you missed the first two posts, visit Day 1:Rebounding and  Day 2: Cran-Water.

 Toned in Ten Day 3: Weight Training

Strength training improves muscle tone and increases your metabolic rate. This results in more calories burned and greater fat loss. Weight training strengthens connective tissues (tendons, fascia, ligaments and cartilage) which helps reduce injuries.
1 Timothy 4:8 talks about how physical training is of some value, but godliness has value for all things, for both the present life and the life to come.  We know that there is value in strengthing our bodies. It helps us face our tasks with diligence, stamina and vigor.
Below are two simple weight training routines for arms and legs to be performed on alternate days
As you perform these exercises, inhale as you lift the weight and exhale as you slowly put the weight down. Breathing in this way provides the maximum amount of oxygen to our muscles and helps prevent fatigue.  
Arm Workout
Equipment needed: 5lb weights and 3 lb. weights
She girds herself with strength And makes her arms strong. Proverbs 31:17 We want to set about our work vigorously and have strong arms for our tasks.
Hammer Curl 8-15 reps x 3 sets
Tricep Overhead Extension 8-15 reps x 3 sets
Front Shoulder raise 8-15 reps x 3 sets
Side Shoulder raise 8-15 reps x 3 sets
Over head shoulder press 8-15 reps x 3 sets
Lat rows 8-15 reps x 3 sets
30 second punch using 3 lb weights 8-15 reps x 3 sets

Leg Workout
Equipment needed: 5lb weights
When you perform leg exercises you are conditioning your entire muscular system. Your legs consist of the largest muscle group therefore you get more caloric burn per workout which means stronger muscles and less fat/cellulite.
Plié Squats 8-15 reps x 3 sets
Dead Lifts 8-15 reps x 3 sets
Calf Raises 8-15 reps x 3 sets
Lunges 8-15 reps x 3 sets
Front leg raises  8-15 reps x 3 sets
Side leg raises  8-15 reps x 3 sets

I alternate arms/abs (ab regimen will be posted on day 7) and legs the next day. Remember to listen to your body and if you feel fatigued, slow down or stop. Slow and steady wins the race!

Please join me tomorrow for Day 4: No Sugar.

Grace and peace,

Adoring Family

Ten Ways to Tone Up in Ten Days

Remember to discuss these things with your physician if you are starting a new exercise/diet program :)

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