4 Steps to a Killer Exercise Program

You desire a new look. One replete with a set of exquisite, solid ab muscles together with a slimmer waist. The good news is that it's doable and within your reach.

The bad news? Well...there isn't any bad news. There's some hard work ahead of you, that's all. But you knew that, didn't you?

Ready? Let's go.

Get a Logbook

Easy enough, huh? Yet it is the very first, essential step. All of us require feedback to stay active with any new program until it becomes habit. Your logbook will supply that feedback and make it easier to prepare for and invest in your waist exercise program.

Pick up a simple 3x5" notebook at any pharmacy or set up a file or spreadsheet on your computer. The notebook is more suitable because it's more convenient to have with you wherever you are and jot notes immediately after your waist exercise workout.

Decide on a Schedule

Now it's time to figure out when you're going to work out every week. An outstanding schedule for the average person is 3 days on, 1 day off. This permits you to work out at high intensity for 3 days, then just as your system is beginning to get fatigued you allow yourself a day to rest before starting the cycle all over again.

The 3/1 routine, however, can be a little tricky to manage in our typical 5 days on, 2 days off work-oriented society, so other effective "5 day workweek" based schedules are Mondays, Tuesdays, Thursdays, and Fridays; and Mondays, Wednesdays, and Fridays.

The former (four days per week) is obviously more strenuous than the latter, the 3-day-per-week schedule. If you're a newcomer to exercising start with 3 days per week and shift to 4 days after you feel comfortable.

Program Your First Month

To start, you're going to program your first thirty days of workouts in advance and utilize a scoring principle to create the workouts. Each workout will either be timed or points-based, and at the end of the workout you will take note of your score next to the workout in your logbook. If you repeat a workout the next month you'll be able to gauge your progress.

Timed workouts are going to be produced by assembling certain combinations of exercises into rounds, then setting the number of rounds to be completed, normally 3 to 5.

An example of a timed workout could be:

3 rounds for time of:

* 10 pushups

* 15 cross body crunches

* 15 squats

To complete this workout, simply start your stopwatch (a mobile phone having a stopwatch feature will work) and do one round of 10 pushups, followed by 15 cross body crunches, then 15 squats. Then repeat the round twice more.

Timed workouts can be made by creating a few rounds in which each exercise is repeated the same number of times. A good example:

21 - 15 - 9:

* mountain climbers

* butterfly situps

Basically, 21 mountain climbers, then 21 butterfly situps, 15 mountain climbers then 15 butterfly situps, and 9 mountain climbers then 9 situps.

Another example:

10, 9, 8, 7, ...1:

* burpee

* bent knee hip raise

That's 10 burpees then 10 bent knee hip raises, 9 burpees then 9 bent knee hip raises, 8 burpees then 8 bent knee hip raises, all the way down to 1 burpee and 1 bent knee hip raise. It doesn't look like much but it's tremendously strenuous.

The points-based workout is known as an As Many Rounds As Possible workout, or "AMRAP". AMRAPs are designed by piecing together a certain number of exercises in a round then setting a time limit. Your score will be the number of rounds you can perform within that time limit.

An example:

10 minute AMRAP, in which a round is:

* 5 pike pushups

* 7 rocket jumps

* 12 lying leg raises

Start the clock, start working, and keep tabs on the number of rounds you complete. When time runs out, your score is the number of rounds finished in addition to the number of additional reps, e.g. "5 rounds plus 5 pike pushups plus 4 rocket jumps".

Use the above samples, or grab exercises and regimens from the Ewaist Exercise site to plan the first month of workouts in your log book.

Dive In

Workouts should be short (5-15 minutes) and intense. If you're not breathing heavily and perspiring profusely at the end of your training your body wasn't stressed enough and you very likely wasted your time and effort.

It's okay if you can't maintain your initial pace throughout your waist exercise workouts, and it's common to come out of the gates too fast. In the initial months of your waist exercise program, you may want to slow down through the workout when necessary, but do not stop. Always keep moving.

Once you've done your first month of workouts, you can again schedule a month's worth of workouts ahead of time or scale back to programming only one week at a time. Just remember to repeat the same workouts at most once per month.

Now it's time for you to get rolling. Go get a notebook, create your program, and start working. We'll see you on the beach!

Sculpt a sexy new you. Start using the world's most effective waist exercise program.