Women looking to tone their bodies will need to begin a healthy eating program. In addition, they need to start an exercise program consisting of cardio and strength training. The American Heart Association recommends 30 minutes of exercise on most days of the week. Consult your physician before making any changes to diet or exercise plans.
Step 1
Eat a healthy diet. Eliminate processed food, junk food, fried food and sweets. Eat several small meals throughout the day instead of three larger ones. This will prevent your body from becoming too hungry, which leads to poor food choices. Eating smaller meals also helps to support the body's metabolism. Include whole grains, dairy, protein, fruits and vegetables in your diet. Eat about 1,600 calories each day. On days when you are very active, add a 200-calorie snack.
Step 2
Get cardio exercise several days a week. Cardio exercise helps burn fat and calories. When you burn excess fat off the body, your lean muscle tissue can show through more prominently, making you appear more toned. Activities such as walking, swimming, biking, aerobics and hiking are examples of cardio exercise. Ask a friend to join you for a game of tennis or basketball if you prefer to exercise with others. Whatever activity you choose, be sure that it is something you enjoy, which will help you stick to your program.
Step 3
Strength train your body two days each week. The Mayo Clinic says that 20 to 30 minutes of strength training is enough to begin seeing results in just a few weeks. Work all areas of the body, including legs, butt, lower back, upper back, abdominals, arms and shoulders. Do three sets of eight to 12 repetitions per exercise and choose a weight that is challenging enough to make the last few reps of each set difficult.
Step 4
Circuit train one or two days each week. Circuit training is a popular option for people short on time. One 30-minute session can replace one cardio and one strength workout. In circuit training, you complete a list of exercises, one after the other, with no rest in between. Some of the exercises will be strength moves, and others will be bursts of cardio activity. When you complete the list, you rest briefly and then repeat the circuit one or two more times. By moving quickly between exercises, your heart rate remains elevated, providing you with cardio benefits.
Things You'll Need
- Sneakers
- Exercise mat
- Food journal
- Dumbbells
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