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How to Get a Noticeably Toned Body in Just One Week
by: Shawn Ferrando
Relieve post-workout muscle pain with a hot tub/Jacuzzi.
Relieve post-workout muscle pain with a hot tub/Jacuzzi.

Q: I have free weights, a weight machine and a treadmill in my home. What's the best way to start so I'm not so sore? I have lost a lot of muscle mass over the years and was wondering can I get my muscle mass back?

-P. Rayson- Mission Viejo, CA

A: Yes, you can definitely get your lost muscles back! It may take a little time, but you can get the muscle back even more quickly since you have weight trained in the past and the good thing is that muscles do have memory. It would be much more difficult if you had not worked out with a weight training routine before. With patience, hard work, and a consistent routine your muscles will start to grow and become toned again.

Being sore is actually not a bad thing. Your body is telling you that your muscles have been worked and are repairing and growing! One way to help this soreness is to sit in a Jacuzzi/hot tub after your workouts and rub the muscles you have worked during the earlier workout.

It sounds like you have all the tools you need to get back into great shape. I would recommend starting off very slowly with a weight training routine which consists of very basic muscle building movements. Take your time and start with very light weights, so you can get the movements down. I would begin with higher reps (12-15) and focus on 3 sets per exercise.

Here is a basic routine to begin with, start out with 3 sets of 12-15 repetitions for each exercise. As you progress you can add additional exercises for each muscle group to your routine:

  • Monday (Legs): Dumbbell Squats
  • Wednesday (Chest and Back): Dumbbell Bench Press, Dumbbell Bent Over Rows
  • Friday (Shoulders and Arms): Seated Dumbbell Military Press, Dumbbell Bicep Curls, Tricep Cable Pushdowns

Make sure to also add cardio training on the treadmill. This should be done after your weight training workout. Try to focus on 30 minutes for weights and another 30 minutes for cardio training. Your cardio can consist of simply fast walking to even a slow jog. This will burn off those extra calories and rid your body of unwanted body fat.

949.292.1799 | 30555 Trabuco Canyon Rd. # 101, Trabuco Canyon, CA 

Owner of Shawn Ferrando Studio Fitness, Shawn Ferrando, has over 24 years professional experience in the health and fitness industry. Shawn has numerous National certifications including the National Academy of Sports Medicine Certified Personal Trainer, National Academy Of Sports Medicine Advanced Specialization Sports Fitness Specialist, National Academy Of Sports Medicine Certified Core Stabilization Training, O.C.C. Fitness Specialist/Personal Trainer, Apex Certified Trainer, AA Nutrition Education, Certified Fitness Nutrition Specialist, Indoor Cycle Certification. Shawn has extensive experience in rehabilitation training (post injury/pre-post surgery), sport specific training and is CPR/AED Certified through the American Heart Association. Shawn is also a member of the world’s largest associations of Health and Fitness Professionals, Idea Health and Fitness Association and the American College Of Sports Medicine. To contact Shawn directly, please email her at

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