A toned body looks strong, lean and healthy. Creating a toned body takes a combination of a balanced diet to support physical activity, cardiovascular exercise to strengthen the heart and burn calories, and strength training to build muscle and create that firm, toned appearance. Losing fat mass and gaining muscle can be achieved with a structured yet simple exercise plan.
Cardiovascular Exercise
The American College of Sports Medicine recommends that all healthy adults be moderately active for 30 minutes five days per week or vigorously active for 20 minutes three days per week. Although all physical activity is good and will lead to weight loss if it's combined with a balanced diet, not all types of physical activity are created equal. To get the most out of your cardiovascular activity, take on higher intensity, body-weight supporting activities such as running, brisk walking, kickboxing, step aerobics and dance. These types of exercise will not only burn calories, but will strengthen your bones, joints and muscles.
Strength Training for a Toned Appearance
The ACSM also recommends that healthy adults do strength training at least twice a week. This is essential for creating a toned body. Strength exercises can be simple and still effective, as long as you challenge your muscles. Concentrate on performing at least one exercise 10 to 12 times for each muscle group: back, chest, biceps, triceps, shoulders, legs and abdomen. Examples include wall push-ups, squats, lunges and chair triceps dips. As you gain strength, do more exercises or additional repetitions to keep your muscles challenged.
Eat for Weight Loss
A healthy diet rich in fruits, vegetables and whole grains and low in saturated fats and sugar will complement your exercise efforts to lose weight and build muscle strength. Medline Plus, a website of the National Institutes of Health, recommends a healthy adult eat approximately 15 calories per lb. of desired body weight if she is moderately active most days of the week. For a 160-lb. adult who wants to weigh 155 (or wants to lose five lbs.), this would mean an intake of 15x155=2,325 calories per day.
Health Benefits
Health benefits of strength training, cardiovascular exercise and a balanced diet include improved self-esteem, lower risk of chronic disease, improved balance and coordination and a lower body mass index. According to the U.S. Centers for Disease Control and Prevention, regular strength training also has a positive impact on mental and emotional health, such as depression prevention.
Creating Your Simple Toning and Weight Loss Plan
Outline your weekly workout plan by labeling three days as strength training and three days as cardiovascular exercise. You should alternate between cardio and strength days. Rest, stretch, or partake in leisurely physical activity on the seventh day. Begin each workout with a simple warm-up such as walking for five minutes. After warming up, spend at least 30 minutes performing a full-body strength training workout or participating in a high impact cardiovascular activity. Writing down everything you eat in a food journal will help you identify places in your diet where you can swap an unhealthy item such as potato chips for something more healthy such as a piece of fruit.
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