Free Weights–Quick Workout, Fast Results

Right about now most of us are lacing up our new athletic shoes and donning our ambition. We will, we vow, get into supreme physical condition. This time we won’t quit. Next Tuesday every gym from here to eternity will be full of well intentioned recovering indulgers, determined to get rid of the poundage that has been accumulating since last year’s Superbowl.

It’s an unfortunate fact that, in most cases, our spiffy sneakers and trendy togs last much longer than our motivation. Other things arise early in the year to distract us from pectoral perfection. Projects at work, home renovations, and kids’ activities are just some things that deceptively lure us away from that annual promise to ourselves, no matter how earnestly we swore to stick with it.

Well, there’s a way to see results quickly and keep an exercise regimen without stressing about the time requirement or dreading the pain and misery. I’m not any kind of professional, except with regard to procrastination and excuse conjuring, but I have read tons of articles and talked to people who have personally monitored results from various workout routines. I also know what’s worked for me on many occasions and you won’t believe how easy it can be.

I love to walk but, as a sole source of exercise, it’s too time consuming and you have to be an early riser because it’s usually too dark until about April to do it after work. Besides, it doesn’t tone the upper body the way other workouts will.

Personally, weights are my favorite. Not machines like many use at the gym. Free weights. Period. There are lots of reasons why. You’ll see results, as in toning and muscles you forgot you had, in a month. For women, weights are great for bones and energy ressurection. Certain leg workouts ease lower back pain. If you stick with a simple three day a week regimen, you’ll look good in a bathing suit come spring. I promise.

It’s my understanding that you should take one day for pulling exercises on a pullover machine (with weight loaded on it), a weighted T-bar, shrugs, and dumbbell curls. One set of each with a minimal amount of weight and as many reps as you can stand. That’s it for day one. It takes fifteen minutes. Do some crunches.

Skip a day between each workout.

The second workout is for your legs. Do leg extentions, leg presses or squats, leg curls, and calf raises. Done in fifteen minutes.

After skipping another day, do the pushing exercises including incline bench dumbbell flyes, flat bench dumbbell presses, lateral dumbbell flies, and triceps–either on a pulldown machine or with a dumbbell, held in both hands above the head, lowered slowly behind the head and raised. All of these should be done slowly with little or no rest between each exercise or set. Do some crunches. 

If you go to a gym, get instruction on these exercises from a professional. If you want to do them at home, just remember: first day–pull, second–legs, third–push. And skip a day between each workout. Some dumbbells, a bar, a bench and some extra weight will allow you to do just about all of these at home. Who doesn’t have fifteen minutes three times a week? I know…plenty of times I’ve told myself I didn’t have time but when I have managed to outwit my slothy nature and stick with this routine, I’ve seen such quick results that I was encouraged to keep going.

If you want to fit in some cardiovascular work on weekends when you have more time, go for it. But if you want to find out if those muscles are still there under that fast food flaborama, use those weights. If you want to stop heaving when you have to carry more than two bags of groceries into the house, use those weights. If you’re concerned that you now appear to have two sets of boobs and one set has appeared on your back, use those weights.

Added benefits: great endorphin booster, more energy, strength, power, and confidence.