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Working out for your body

So you're unhappy with your arms. You think that your legs need to be a little more pumped up. Your girlfriend's nagging you to lose your beer belly once and for all. If any of this applies to you then read on because we are about to show you how to build the perfect body.

Exercise 1: Aerobics
No this doesn't mean that you need to don a leotard and prance about to the music from Flashdance. Aerobic exercise is the best way to burn lots of calories and unwanted body fat.

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Your aim should be to exercise aerobically at least 3 times a week. Exercises could include running, rowing, cycling and brisk walking. The following plan covers four weeks* training in the gym.

Week 1
Monday	Running at vary speeds. Time 20 min.
Thursday	Cycling at varying levels. Time 25 min.
Saturday	Combine uphill walking and running. Time 25 min.
Week 2
Monday	Combine cycling and rowing. Total time 25 min.
Wednesday	Running at a constant speed. Time 30 min.
Friday	Combine cycling and uphill walking. Time 30 min.
Week 3
Monday	Combine cycling, running and rowing. Time 30 min.
Thursday	Running at varying speeds. Time 25 min.
Sunday	Rowing at varying speeds. Time 25 min.
Week 4
Tuesday	Cycling at a constant speed. Time 30 min.
Thursday	Running at varying speeds uphill. Time 20 min.
Saturday	Combine running and rowing. Time 30 min.

* After 4 weeks fitness training increase your workout times to 35 min.

Exercise 2: Resistance training
Resistance training increases strength, improves posture and boosts you metabolism. But never mind all that. Toned muscles will impresses the ladies. Women love the look of an athletic man, whether he's on the beach or propping up the bar at her local.

The following exercises should be performed 2-3 times a week either after your fitness sessions or on your 'days off' from the aerobic work.

Lower body: 2 exercises only	Upper body: Perform all
Lunges	Chest press
Squats	Lat pulldown or assisted pull up
Leg press	Shoulder press
Leg curls	Upright row
	Dips
	Bicep curls

NOTE: All resistance exercises should be perform twice with a weight that allows you to complete 8-12 full repetitions. After each set* rest for 60 seconds before performing the next set. After 6 weeks (but not before) add another set of each exercise. At this point time maybe an issue and so I suggest that you perform your resistance and fitness work on different days.

* The performance of an exercise without rest between repetitions.

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