6 simple strength training exercises

Do these exercises every other day (check with your doctor first before you start any new exercise program).

This series of exercises workout every major muscle group and if you do them consistently, they will help you shed your excess fat FOREVER.


Recommended Reading for men and women:
Strong Women Stay Slim, by Dr Miriam Nelson.





For each exercise below:
- Do 2 sets
- Each set should consist of 8-12 reps.
- Maintain good posture throughout
- Breathe out on exertion
- Move slowly and deliberately to a count of 1-2-3-up, 3-2-1-down.
- Re: dumb bells, start with say a 1kg pair then gradually increase.
Target to aim for depends on your age range, and the specific exercise in question.
You could get a Personal Trainer in the gym to show you or advice you on your specific target.
- If you don't have dumb bells, be creative. A friend of mine used 1.5L bottles of water in each arm (roughly 1.5kg) to start with. Or cans of food. Be creative. Where there's a will there's a way.



1. The Chair Squat

- Aim to just about sit on the chair - without actually sitting on it. This forces your core muscles to hold you steady.
- Slowly 1-2-3-up, 3-2-1-down!
- You will feel the effort in your thighs, buttocks and trunks.



2. The Biceps Curl

- Start with dumb bell weights that are comfortable but challenging for you to use.
- Do this with both arms at the same time.
- You will feel the effort  in your upper arms.
- Slowly now: 1-2-3-up, 3-2-1-down!



3. Overhead Press

- Slowly do it: 1-2-3-up, 3-2-1-down!
- You will feel the effort in your upper arms, shoulders and upper back.



4. Calf Raise

- To make this more challenging for yourself, take your hands off the chair!
- You will feel the effort in your ankles, feet and calves.
-Slowly: 1-2-3-up, 3-2-1-down!


5. Seated Reverse Fly

...or variations of this.
- Slowly: 1-2-3- up!, 3-2-1-down!
- To make it even more challenging, bend your elbows slightly.
- Assuming you're doing aerobics to aid in the fat burning process, this exercise helps strengthen your shoulder muscles, making them also look lovely and shapely.
- You will feel the effort in your shoulders and upper arms.



6. Bent-over Row

- If you can't do this standing up, sit on a chair: sit close to the edge of the chair, bending slightly forwards at the waist, with your back straight, until your chest is just above your thighs.
- Slowly 1-2-3-up, 3-2-1-down!
- You will feel the effort in your upper back, upper arms, shoulders, lower back, abdomen, thights.



ALWAYS MAINTAIN GOOD POSTURE THROUGHOUT.

Strength training will also help you develop good posture as your muscles become stronger and more toned.