JUST A SMALL INCREASE in muscle size makes muscle tone more apparent.

The right workout makes all the difference because not all
workouts deliver the same results. Weight training is an efficient way to tone your muscles, but even then, you must be sure to use the
proper intensity and include an aerobic exercise plan.

Workout Schedule
Muscle builds as a result of the body repairing itself after slight tearing occurs in the muscles. The body not only repairs the damaged
muscles, it also builds them thicker so they can handle the workload in the future. If the body sees your workout as a rare occurrence, it
will not put a priority on building itself up, so building muscle requires a constant schedule. Working out without proper rest hinders
growth, which is why your muscles require 48 hours to repair themselves.

Intensity
The intensity of your workout determines the results you get from weightlifting. The proper intensity for building muscle is performing
three to four sets of eight to 12 reps of the exercise while using a weight that causes your muscles to begin fatiguing on the last two reps.
Fatigue is the tiredness your muscles feel when being worked. Rest for 30 to 90 seconds between sets.

Form
Focus on using the muscle being worked when lifting weight. Don't cheat yourself by swinging the weight or trying to incorporate other
muscles into the lift. This results in minimal gain and can also lead to injury. An example of this is leaning backward during a barbell curl.

Muscle Types
Your body has fast-twitch and slow-twitch muscle fibers. Slow-twitch muscle fibers are always used, but fast-twitch muscles are only called
upon during high-intensity actions. Being conscious of this principle allows you to involve more muscle fibers by using explosive lifts,
thereby working more muscle fibers and increasing your gains.

Aerobic Exercise
Aerobic exercises are activities that are performed at a light enough resistance where your body can continue moving for a prolonged
amount of time. The constant activity burns calories resulting in weight loss. Jogging, bike riding, swimming and jumping rope are a few of
many aerobic activities. Toning the body requires shedding fat that covers the muscles. The Centers for Disease Control and Prevention
recommends you perform at least 150 minutes of vigorous activity a week or at least 300 minutes of moderate activity a week for weight
loss.

Safety
Consult your doctor before beginning any new exercise routine. Use a spotter when lifting heavy weights. Stop training if you feel
lightheaded or any irregular pain or discomfort. Knowing when to call it a day can save you weeks of inactivity by preventing injury.
SUMO SQUAT WITH BICEP CURLS
[Works on] Biceps: inside of upper arms

2-3.5 kg in each hand

Work your middle arms and your lower

body at the same time.

 Hold a pair of dumbbells in your

hands with your arms straight and
your palms facing away from you.
Step your feet apart so there's about
20 inches between your heels. Point
your toes out slightly.
 When you're ready, bend your knees
and elbows at the same time. Keep
your shoulders over your hips, and
lower down so your weight is back in
your heels. Then straighten your legs
and arms. This is one repetition.

Complete two to three sets of 10 to 12 reps.

LATERAL RAISES
[Works on] Deltoids and trapezius: shoulders and
upper back

1-2 kg in each hand

Here's a basic yet effective move to target the

shoulders.

 Stand with your feet hip distance apart.

Hold a dumbbell in each hand so your
palms face in toward the sides of your body.
 Start with the right side first. With control,
keep your arm straight (but don't lock that
elbow) and as you inhale, raise your right
hand up toward the ceiling. You want your
palm to be facing down and your arm to be
parallel to the floor. Then as you exhale,
slowly lower your hand back to your body.
You should be able to see your hand in your
peripheral vision. Your arm won't be directly
out to the side but slightly forward.
 Do the same move with your left arm.
 Then do both your right and left arms at the
same time.
 Continue these moves of right, left, together,
right, left, together, for a total of two to three
sets of 10 to 12 reps.
UPRIGHT ROWS
[Works on] Deltoids, trapezius, and biceps:
shoulders, upper back, and inside of upper
arms

1-2 kg in each hand

This move will work the upper arms and

shoulders.

 Stand with your feet hip distance apart,

and place a dumbbell in each hand.
Your closed palms should be facing
your body. The shoulders should be
over your pelvis, with knees slightly bent.
 Keeping the dumbbells close to your
body, raise them to your shoulders,
bending your elbows out to the sides.
 Slowly lower them to the starting
position. This counts as one rep.

Complete two to three sets of 10 to 12 reps.

BENT-OVER ROWS
[Works on] Deltoids, trapezius, and triceps:
shoulders, upper back, and outside of upper
arms

1-2 kg in each hand

Get ready to feel this in your upper back and

triceps.

 Lean forward and bend both knees,

remembering to keep a flat back.
 Extend your arms so they are straight.
Lift the dumbbells straight up to chest
level, squeezing your shoulder blades
together as you do. Be sure to keep your
elbows in and pointed upward. Don't
arch your back.
 Slowly lower the weights back to the
starting position to complete one rep.

Complete two to three sets of 10 to 12 reps.

BICEP CURL AND OVERHEAD SHOULDER
PRESS
[Works on] Deltoids, trapezius, and pectoralis:
shoulders, upper back, and upper chest

1-2 kg in each hand

This move works both the biceps and

shoulders.

 Stand with your feet directly under your

hips, holding a dumbbell in each hand,
palms facing out. Bend the elbows,
bringing the weights to your shoulders,
performing a bicep curl.
 Stabilize your torso and keep your arms
moving upward, straightening the arms
above you, performing an overhead
press with the palms facing out.
 Bend the elbows coming back to the
end of your bicep curl, then straighten
the arms coming back to the starting
position to complete one rep.

Perform two to three sets of 10 to 12 reps.

CHEST PRESSES
[Works on] Pectoralis: chest

12 to 45 pounds (body bar)

For an exercise that strengthens both your chest and

core muscles, turn to the chest press. While it's a
move commonly done on a weight bench, adding a
stability ball not only engages your upper body but
your butt and hamstrings, too. Here's how it's done:

 With a pair of dumbbells, lie on a stability ball

(positioning it underneath your mid to upper
back). Keep your feet flat on the floor with
your ankles directly under your knees.
 With your hips lifted, engage your core.
Holding the dumbbells by your chest, palms
facing forward, exhale as you press the
weights toward the ceiling. Hold this position
for a second.
 Slowly lower the weights back to the starting
position, and repeat — use your abs to keep
your body still.
Do three sets of 12, keeping your hips lifted the entire
time.

Tip: Pick a dumbbell weight that will tire your muscles

after 12 reps (i.e. it's nearly impossible to do the last
rep). And, as always, be sure to only use your chest
and arm muscles to lift the weight, not momentum.
TRICEPS PUSH
[Works on] Triceps: outside of upper arms

1-2 kg in each hand

Use two- or three-pound weights for this

move, which focuses on tiny controlled
movements in your triceps.

 Hold your weights and kneel on your

knees with toes touching the ground.
Hinge forward from your hips and
bend your elbows at 90 degrees.
 Unbend your elbows and extend
both of your arms straight back,
palms facing each other. Squeeze
your triceps, and then return back to
starting position.

Repeat 10 times. Do three sets of 10.

OVERHEAD TRICEPS EXTENSIONS
[Works on] Deltoids and triceps: shoulders
and outside of upper arms

1-2 kg in each hand

Targets the backs of the arms.

 Stand with your feet hip distance

apart.
 Hold one dumbbell (go for your
heavier weight) with both hands,
bending the elbows behind your
head.
 Straighten your arms to lift the
dumbbell into the air, then slowly
bend the arms to lower. This counts
as one rep.

Complete two to three sets of 10 to 12 reps.

SQUATS
[Works on] Glutes and quads: booty and thighs

Zero (just your own body weight) to 20kg

Although most of us have a love-hate relationship

with squats, having strong quads, hamstrings, and
glutes is essential if you're looking to perform at your
best as well as help prevent sports-related injuries.

Going back to the basics, dumbbell squats are an

easy and effective exercise to add to your weight
workout by helping tone your upper body as well. Get
familiar with the move below.

 Stand with your feet hip-distance apart,

holding a dumbbell at each shoulder.
 Slowly bend your knees as if you were going
to sit in a chair, keeping all the weight in your
heels. Don't let your knees move beyond your
toes, and don't let the knees roll out or in.
Squat down as low as you can, keeping your
head and chest lifted, your spine long, and
your shoulders relaxed.
 Press through your heels, and slowly
straighten your legs to stand up. Make sure to
keep your spine neutral. Do not round your
back.

Do three sets of 12 to 15 reps.