The Change One Diet was created by Reader’s Digest. The Change One Diet is more than a short-term diet, and more of a lifestyle change. Individuals on this diet are advised to change one lifestyle and diet habit each week. It promotes a balanced diet and a workout plan that includes both cardiovascular and strength training exercises. The Change One Diet exercise plan has individuals completing strength training exercises 10 minutes a day in addition to brisk walking. According to a study at Tufts University, women age 50 to 80 that completed 80 minutes of easy strength training exercises a week were leaner and more trim than those who did not exercise. Furthermore, the Change One Diet states dieters will have 25% more energy if they strength train. Here are four easy strength-training exercises that you can complete at home.
Exercise #1: Lunge
Begin with feet hip width apart and your weight placed on your heels. Stand with your hands on your hips. Keeping abdominals tight and shoulders pulled back, lift your right foot and step forward with it into a long stride. When your foot touches, bend both knees until your right thigh is parallel with the floor. Your left heel may lift off the floor. Press off the ball of your right foot and return to the beginning. Switch legs and complete a total of 8 times.
Exercise #2: One-Arm Dumbbell Row
Start this exercise standing next to a bench or a low chair while holding a dumbbell in your right hand with your palms facing in. Bend forward from your hips until you are nearly parallel to the floor. Bend your knees slightly. Place your left hand on the top of the bench or chair. Make sure your left shoulder, elbow and wrist create a straight line. Your right arm will hang down under your right shoulder. Pull your right arm up, guided by your upper arm and elbow to the ceiling. Continue until your hand brushes your side, then lower to the start. Complete 10 repetitions and then switch sides.
Exercise #3: Dumbbell Reverse Curl
Hold a dumbbell in each hand with an overhand grip. Stand with feet hip width apart and arms hanging down your sides, palms facing toward the back. Slowly curl your right arm up to your shoulder while your upper arm and elbow remain stationary. Return to starting position and repeat with left arm. Continue to alternate between arms until you complete 10 repetitions per arm.
Exercise #4: Tricep Kickback
Start by standing next to a bench while holding a dumbbell in your right hand. Lean forward at the hips until your upper body creates a 45-degree angle to the floor. Place your left hand on the bench for support. Bend your right elbow so your upper arm is parallel to the floor and your palm faces in. Keeping your upper arm stable, straighten your arm behind. Slowly bend your arm to lower the weight to the beginning. Complete 10 repetitions and then switch to the left arm.
Complete these exercises for a full body workout that should take less than 10 minutes. Remember to incorporate strength training into your daily routine, but constantly switch up your exercises to maximize benefits.