I think all of us know that to attain toned body, weight training must be involved. But most people translate 'weight training' as expensive gym membership, fitness machines, supplements, and trainer; they also think that they need to workout from monday to saturday non stop.

Well, not only all of that will certainly whack your motivation away, it will also emptying your pockets and more unlikely to give you any substantial result aside from total fatigue. You probably already know that from experience that the question "how to get a toned body" won’t be answered that way.

It doesn't matter if you're male or female, the real way to attain toned and muscular body are healthy eating, interval training, and strength training. You can apply all those at your home and it will only takes 3 days each week.

You see, I know that the strength training may scare some of the women out there. They’re afraid of become bulky and develop more muscle than they want to. The truth is women don’t have enough testosterone for that, thus they won’t get bulky from simple weight training without supplements. Basically, it's just a myth and no one have to be concerned about that.

Another mistake that I often found here is people like to train specific area on their body to gain fast result, namely abs, chest, or arm.

Check out this exercise menu for one day. The rule is to do it three times in a week and add interval training afterwards.

Warm Up

• Bodyweight Squat: 10 reps

• Plank: 20 seconds

• Pushup or Kneeling Pushup: 6 reps

Strength Training

First cycle:

• 8 reps of Bodyweight Steps-ups

• 8 reps of Stick-up

• Rest 30 seconds

• Repeat this cycle 2 more times

Second cycle:

• 8 reps of Split Squat with Front Foot Elevated

• 8 reps of Kneeling Close-grip Push-up

• Rest 30 seconds

• Repeat this cycle 2 more times

Third cycle:

• 20 reps of Bicycle Crunch

• 8 reps of 1-leg Hip Extension

• Rest 30 seconds

• Repeat this cycle 2 more times

Interval training

This kind of training will have better result than standard low intensity cardio where your body will adjust itself and you’ll have to keep adding the duration. Interval training is something that cannot be 'read' by your body; thus it can't adjust itself to your exercise and this will lead to faster fat burning. Here’s how to do it:

• Pick an exercise and warm-up for 5 minutes, advancing from light to more intense exercise. For instance: if you take run as your exercise, try slow jog, then gradually add the speed to sprinting.

• Exercise at hard pace for one minute (in a subjective 7/10 level of effort).

• Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is known as ‘active rest’.

• Keep exchanging one minute hard pace and two minutes slow pace four times.

• End the session with slow pace exercise for five minutes.

The guidelines

• Perform the strength training three days per week.

• Perform the interval three days each week. You can do it after the strength training or pick another day. Just be sure you have a day of full rest.

• Make sure you eating healthily and sensibly by using the right nutrition guidelines.

• When you are over than thirty, possess high cholesterol levels, high blood pressure levels, type 2 diabetes, or other issue, speak to your doctor before starting any exercise or nutrition program.

As you have seen above, the exercise plan is made so you will perform burst of high intensity workout followed by a few second rest, then start once again. This is actually the best approach for anyone who wants to get rid of unwanted weight and develop more lean muscle mass. Naturally, you also have make sure to keep balanced nutrition intake along the way. Having the right system and strong self-control, getting a toned body does not need to take tremendous amount of your time, cash, and energy.