Toning your muscles and losing weight can be achieved with circuit training and aerobic exercise, accompanied by a diet that promotes healthy weight loss. To lose weight you will need to burn more calories than you consume for the day, but you do not want too much of that weight lost from hard-earned muscle. Circuit training will help keep your muscles active, and give them a tight and toned look.
Step 1
Do a circuit training routine at the gym. A circuit routine consists of doing an exercise for a particular body part, and then moving to another exercise with little or no rest in between. Do a particular exercise for a single muscle until you burn out that muscle group; it should typically take one minute of continuous work. Then immediately move to the next body part. According to Military.com, not resting between exercises keeps your heart rate elevated as well as in the calorie burning zone.
Step 2
Use machines as well as free weights for your circuit routine. Many gyms have a circuit training station that has machines for all the major body parts positioned together. Using these machines will make circuit training easier, and you can adjust the weight with a pin or simple plates. This keeps your intensity level high when moving from body part to body part, and won't let your heart rate go down too much.
Step 3
Incorporate high-intensity cardio. High-intensity cardio burns more fat in a shorter period of time than low-intensity cardio. According to Bodybuilding.com, high-intensity cardio is when you keep your heart rate above 75 to 85 percent of your maximum heart rate. Your goal should be to keep your heart rate at this rate for at least 20 minutes. Do this routine three to five times a week.
Member Comments