CAN I GET FIT WITHOUT LIFTING WEIGHTS?

I'm a 31-year-old single dad trying to lose weight. With a new diet and cardio plan, I recently dropped nine pounds, but I'm not getting more toned. Is this because I am not lifting weights? I don't have time to go to the gym, or space for a home gym.

Picture a tricycle. What does it have? That's right - three wheels. Each one has a function, and when you pedal, they work in unison to make the bike move. When you are trying to build a toned physique with a low bodyfat percentage, you also need three "wheels": a nutritious diet, daily cardio and weight training. In order to sculpt your body and build muscle, you must do weight resistance exercises. There is no way around it.

You say you have no time for the gym and no space for a home gym, but I have a simple solution: Go out and buy a pair of adjustable dumbells and an inflatable fitness ball (with a pump). You can train every bodypart with these inexpensive items at home, in less than 30 minutes a day.

Start off slow and use weights you can handle. Your body will need time to adapt and recuperate, so train only three days a week, but stay active on your days off. Why not start a new hobby, like biking or tennis? Come up with activities you and your child can do together. Being a busy single dad is hard, but it shouldn't stop you from getting in shape.

The No-Gym Training Program For Beginners
Equipment: 1 pair of dumbells, 1 fitness ball Days: Monday, Wednesday, Friday Duration: 4 weeks do l set of each exercise with 45 seconds of rest between sets once you are finished with all 11 exercises, start again • after your 2nd cycle, start the abdominal exercises warm up with 5 minutes of jumping rope and a fullbody stretch
Exercise	Sets	Reps
Dumbell bench presses (on ball)	1	10 to 12
Dumbell flyes (on hall)	1	10 to 12
Standing DR shoulder presses	1	10 to 12
Standing DB side raises	1	10 to 12
One-arm dumbell rows	1	10 to 12
Dumbell pullovers (on ball)	1	10 to 12
Standing dumbell curls	1	10 to 12
DB triceps kickbacks	1	10 to 12
Dumbell squats	1	10 to 12
Dumbell lunges	1	10 to 12
Stiff-leg dumbell deadlifts	1	10 to 12
Abdominal Exercises Perform each exercise in tri-set fashion (one after another) with less than 30 seconds of rest between sets.	Sets	Reps
Ball crunches	2	15 to 20
Reverse ball crunches	2	15 to 20
Lying leg raises off floor	2	15 to 20