You desire a new look. One replete with a set of attractive, solid abdominal muscles together with a lean midsection. The good news is that it’s doable and in your reach.

The bad news? Wellthere isn’t any bad news. There’s just some hard work ahead of you, that’s all. But you realized that, didn’t you?

All set? Let’s go.

Pick up a Logbook

Simple, huh? Yet this is actually the initial, vital step. People require feedback to stay active with any new regimen until it becomes habit. Your logbook will provide that feedback and encourage you to plan for and commit to your waist exercise regimen.

Buy a simple 3×5″ notepad at any pharmacy or create a file or spreadsheet on your computer. The notepad is preferable simply because it’s more convenient to have with you no matter where you might be and write notes immediately after your waist exercise workout.

Choose a Schedule

Now it’s time to decide when you’re going to train weekly. 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 body starts to get fatigued you permit yourself a day to rest before you start the cycle again.

The 3/1 plan, however, can be a little tricky to coordinate in our normal 5 days on, 2 days off work-oriented world, so other effective “5 day workweek” based plans 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 unfamiliar with exercising start out with 3 days a week and shift to 4 days once you feel comfortable.

Schedule the First Four Weeks

To start, you’re going to program your first 30 days of workouts ahead of time and use a scoring concept to create the workouts. Each workout will either be timed or points-based, and at the end of the workout you are going to take note of your score next to the workout as part of your logbook. If you duplicate a workout the next month you’ll have the ability to gauge your development.

Timed workouts will be created by arranging certain combinations of exercises into rounds, then setting the number of rounds to be done, usually 3 to 5.

A sample timed workout:

3 rounds for time of:

* 10 pushups

* 15 cross body crunches

* 15 squats

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

Timed workouts can also be designed by creating a few rounds during which each exercise is repeated the same number of times. One 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

Which is 10 burpees then 10 bent knee hip raises, 9 burpees then 9 bent knee hip raises, 8 burpees then 8 bent knee hip raises, down to 1 burpee and 1 bent knee hip raise. It doesn’t seem like much but it’s incredibly strenuous

The points-based workout is known as an As Many Rounds As Possible workout, or “AMRAP”. AMRAPs are designed by putting together a specific number of exercises within a round then setting a time limit. Your score is the number of rounds you are able to carry out within that time limit.

One example:

10 minute AMRAP, in which a round is:

5 pike pushups

7 rocket jump

12 lying leg raises

Start the clock, start working, and keep tabs on the number of rounds you complete. When time expires, your score is the number of rounds performed as well as the number of extra reps, e.g. “5 rounds plus 5 pike pushups plus 4 rocket jumps”.

Work with the above suggestions, or steal exercises and regimens from the Ewaist Exercise site to program the first month of workouts in your log book.

Dive In

Workouts need to be quick (5-15 minutes) and strenuous. If you’re not breathing heavily and perspiring profusely following your workout your body wasn’t stressed enough and you probably wasted your time and effort.

It’s all right if you can’t keep up your initial pace during your waist exercise workouts, and it’s typical to come out of the gate too fast. In the first months of your waist exercise program, you can slow down through the workout when necessary, but do not stop. Always keep moving.

Once you’ve done the first month of workouts, you may again schedule a month’s worth of workouts in advance or scale back to programming only one week at a time. Just make sure you repeat identical workouts no more than once per month.

Now it’s time for you to get going. Go get your notebook, make your program, and start working. We’ll see you at the beach!