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Body Sculpting Overview: How to Use the Plan
Body Sculpting is easy to do: We provide a five-step exercise menu for each day of the week, along with tips and instructions to keep you motivated and moving! You'll train your arms and thighs three times a week (on alternating days), your abs six days a week, and perform an aerobic activity seven days a week. Remember: All you need is a minimum commitment of an hour or less per day--you can add more time if you like to warm up, stretch, and cool down.
Couple the program with the ThirdAge Say YES™ to Food Plan (or any low-fat/low-calorie diet), and you'll probably notice your clothes getting looser and your muscles gaining definition after only four weeks. Small time and money commitment...big benefits...how can you refuse? Get off that couch!
Strength Training: Set Up
You don't need to join a gym or exercise class or invest in costly equipment for the Body Sculpting program. All you need is about five square feet of floor space, a coffee table or chair, and three sets of dumbbells: 5, 8, and 10 pounds for women; 15, 20, and 25 pounds for men. Some of the exercises require no weights at all. You can also try using cans of soup as weights, if it doesn't feel too awkward. Bottom line: You can start toning up right now--no excuses!
Each strength training session consists of two to three upper arm exercises or three thigh exercises, along with three abdominal exercises. You will perform one set of each exercise until fatigued (as many reps as it takes). sets & reps >
Aerobic Activity: Set Up
Ideally, you will spend at least 20 minutes a day doing an aerobic activity. Each daily menu contains three suggestions for aerobic exercise--choose to do one of them, or substitute one of your own.
Bottom line: It doesn't matter what type of aerobic exercise you do, as long as you do it on a regular basis (three or more times a week). So, find something you enjoy, such as brisk walking, jogging, cycling, cross-country skiing, basketball, dance aerobics, or cardio-kickboxing. Or, dust off that treadmill, stationary bike, or StairMaster you bought a few years ago and get moving again.* why aerobic activity? >
Tips for Success
Now, please read these tips for success to help you use this program successfully.
Your Daily Exercise Menus for Body Sculpting
 Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Sources
• C.C. Cunningham, M.S., owner of Performenhance: Sport & Adventure Athlete Training, Chicago, IL.
• Chad Tackett, ThirdAge personal trainer and owner of Global Health and Fitness.
• Dixie Stanforth, M.S., personal trainer, lecturer, Dept. of Kinesiology, University of Texas, Austin.
* Note: If it has been several months or years since you've exercised, get your doctor's okay before beginning this program.
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