Sculpting and toning the body involves more than just lifting weights or doing crunches. To lose extra fat, burn calories and build the muscle mass necessary for sculpting, it’s helpful to follow an exercise plan, such as the one recommended by the Cleveland Clinic, which includes the three core elements of strength training, flexibility training and aerobics.
Variety
Variety is the key to any effective exercise plan. The body and all its major muscle groups need to be continually challenged in order to change, so it’s useful to switch up exercises every day and refrain from repeating the same workout more than once per week. The American Council on Exercise suggests choosing a balance of cardio and strength workouts that will regularly challenge the back, midsection, chest, arm and leg muscles to produce the trimmest figure possible.
Guidelines
The American College of Sports Medicine recommends that all healthy adults get a minimum of 60 minutes per week of vigorous aerobic exercise, or 150 minutes per week of moderate aerobic exercise. The ACSM also suggests at least two strength training workouts per week, each consisting of eight to 10 exercises and eight to 12 repetitions of each. To lose weight or accelerate sculpting results, most people will need to exceed the minimum recommendations.
Sample Plan
Since jogging, basic weight-lifting, walking, biking and core exercises can all be done at home and don’t require gym equipment, they’re good bases on which to create a sample body sculpting plan. Try using the first day of the plan to jog 30 minutes, the second day to rest, the third day to do 20 minutes of core work and 20 minutes of dumbbell exercises, the fourth day to take a 45-minute brisk walk, the fifth day to rest, the sixth day to do calisthenics or other weight-bearing activities for 30 minutes, and the seventh day to bike for 30 minutes and lift weights for 15 minutes.
Tips
Weight and strength training exercises are among the best for sculpting and building muscles, but try doing core exercises regularly, as well. CNN notes that core moves help prevent injury, protect the back, improve stability and are likely to make all other exercises even more effective. To burn off extra fat and create a trimmer figure, also incorporate diet into a fitness plan. Focus on low-calorie foods that United States Department of Agriculture’s food pyramid recommends, which consist of groups including fresh fruits, vegetables, grains, lean proteins and low-fat and nonfat dairy products.
Results
Weight isn’t always an accurate indicator of how well a fitness plan is working, since muscle weighs more than fat, so gaining muscle and losing fat may not show up as weight loss on a scale. To track results through time, calculate body mass index, or BMI, and waist measurement once every month or two. Adjust workouts accordingly, and increase the challenge and intensity level of exercises when you can.
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