Lose It For Ever – Dave Elger

Check out squeezeitin.com for ideas on adding different exercises to tasks of daily living. Can you get fit this way? I doubt it, but something is better than nothing.

I perfer buying a selection of exercise equipment including dumbbells, Exer-tubing, fitness ball, push up handles, pull-up bar (the kind that hangs in a doorway), and the Lebert Equalizer Bars, piling everything in a corner, then pick something out to work on every day.

I hate to say it, but if you want muscle tone you have to fatigue that specific group to near failure repeatedly. Sorry, but I just can’t see that happening while doing laundry or dishes. You will see results, however in just minutes a day with heavy enough dumbbells, Ex-tube upper and lower body work, push-ups, e.t.c. done first thing in the morning, during tv commercials, before bed, or whenever you can fit it in.

Exercise dumbbells, Exercise, squeezeitin, strength training, weight loss, workout

Regular strength training is a valuable component to any well-rounded weight loss program.  NO GYM REQUIRED! 

Equipment list: rubber tubing with handles or dumbbells, exercise ball, push-up handles

arm curls………………..Mon, Wed- 3 sets of 10 reps                                    

overhead press ……….Mon, Wed -3 sets of 10 reps 

crunches………………..Mon, Wed-  3 sets of 10 reps

lunges or half squats…Mon, Wed-  3 sets of 20 reps

push-ups*………………Tues, Thurs- 3 sets of 10 reps

upward row……………Tues, Thurs-3 sets of 10 reps

bicycle maneuver*…….Tues, Thurs-2 sets of 30 reps

back ext…………………Tues, Thurs- 1 set of 5-15 reps

*“good form “push-ups: All the way down, and all the way up.  I recommend purchasing a pair of push-up handles.  If you are not strong enough to complete 10 push-ups, do them with your knees on the ground rather than your feet.   Keep that body rigid! 

 **Bicycle Maneuver: To do this exercise, you lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.

Source:  my new book, Lose it For Ever, released Jan 2009

©  Dave Elger, 2008 All rights reserved.

Exercise crunches, lunges, push ups, strength training