Women in today's society are under a lot of pressure to stay fit and healthy while working jobs and running their homes. Staying fit can help you get through your busy days with more energy. In order to lose fat and build muscle, you will have to watch your diet and get plenty of exercise. Make a commitment to get at least 30 minutes of exercise on most days of the week, the amount recommended by the American Heart Association.
Step 1
Watch what you eat. Your diet is very important when you want to lose fat and tone muscles. Eliminate all sources of junk food including sodas, sweets and chips. Limit your alcohol consumption.
Step 2
Eat three meals and two snacks each day, or five to six small meals. Each meal should contain protein to help you stay full and to help support your muscle development. Eat plenty of fresh fruits and vegetables. When choosing carbohydrates, make healthier choices when possible. For example, choose whole wheat bread and pasta over white, and sweet potatoes over white potatoes.
Step 3
Perform cardiovascular exercise to burn calories and lose fat. While 30 minutes is sufficient to burn fat, 60 minutes of cardio exercise on most days of the week will speed up your weight-loss rate. Choose an activity that you love. Some examples include aerobics, running, swimming or walking. Playing sports like tennis or basketball are also ways to get cardio exercise. If you belong to a gym, try fitness classes like group cycling or kickboxing. If you don't belong to a gym, consider trying a fitness video.
Step 4
Strength train to build lean muscle tissue. If you own a set of dumbbells, you can train you entire body at home. Exercises like squats and lunges work your lower body, while chest flys and rows can train your chest and back. A variety of fitness videos teach toning and strength training. If you belong to a gym, you can use weight machines or take a weight training class. You can also consider hiring a personal trainer to teach your proper form if you are new to exercise.
Step 5
Do three sets of eight to 12 repetitions per exercise. Choose a weight that is heavy enough so that the last three repetitions of every exercise is challenging. Strength train at least three days each week.
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