If you want to lose weight and tone up in 30 days, you need to eat right, perform exercises that burn a lot of calories and have the dedication to achieve your goal. The best way to get fit in 30 days is through a consistent combination of interval training, weight training, eating lean, healthy snacking, drinking water and a positive attitude.
Step 1
Interval train to burn fat and lose weight fast. Interval training is performed with bursts of high intensity exercises followed by low intensity exercises. A great interval training workout is power walking for five minutes followed by a one minute sprint. Repeat the sequence for 35 to 40 minutes. The higher intensity intervals will increase your heart rate so when you do the lower intensity intervals you'll burn more calories in a shorter amount of time. According to the "Journal of Applied Physiology," interval training improves cardiovascular fitness and burns significant body fat even during the low intensity intervals.
Step 2
Weight train to increase muscle tone and burn fat faster. According to the Mayo Clinic, as you gain more muscle tone, you burn more calories and lose weight. Use your body weight, free weights or machines to tone your back, chest, shoulders, arms, thighs and buttocks. To get an even greater calorie burn, incorporate your own body weight into your interval training workouts. For example, to tone your chest, shoulders and upper arms do two to three minutes of push-ups after power walking for five minutes. To tone your thighs and buttocks, do two to three minutes of alternating lunges after your one minute sprint. Repeat the whole interval training sequence for a total of 35 to 40 minutes for a toning workout.
Step 3
Eat lean and green to cut back on calories. Chose lean meat and fish, which are low in saturated fat and full of the protein you need to keep your muscles toned. Vegetables are a low calorie carbohydrate, so fill up your plate and you'll drop weight faster.
Step 4
Eat healthy snacks to reduce unhealthy cravings, decrease calories consumed and lose weight. According to Mayo Clinic, if you eat healthy snacks you'll be less likely to overeat at your next meal, keeping you on track towards your weight loss goals. Pack healthy snacks in baggies to take on the go. Some healthy snack options you can take with you include carrot sticks, almonds, whole grain cereal and protein bars.
Step 5
Drink more water and cut back on sodas and alcohol to lose weight faster. Soda and alcohol are full of empty calories, which will hinder your progress towards losing weight and toning up. When you don't drink enough water, you may think you are hungry when you are actually thirsty. Replace soda and alcohol with water and you'll keep your body hydrated. By increasing the amount of water you consume to a minimum of eight to 10 8-oz glasses per day you will ensure that you keep your body hydrated, you'll eat less and lose weight.
Step 6
Stay motivated with a positive attitude. Tell yourself positive self-statements such as, "I am fit and toned" or "I look good and I feel good". Repeat your positive self-statement five times every morning.
Tips and Warnings
- Check with your doctor before starting a new diet or exercise program.
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