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I was not over weight but my body was what I call "skinny fat," lacking tone and muscle. Toning workouts for the Total Gym are so effective, you can turn back the hands of time, while also getting a great cardio workout at the same time. You simply set the bench to a lower incline to firm and tone and a higher incline for building and sculpting muscles.I did my Total Gym workouts three times a week for about 20 minutes while listening to music or watching television.