If you find that you are not as toned as you would like to be following weight loss, incorporate more exercise into your daily regimen to help firm your body. Exercise is an essential component to weight loss, as not only does it help you keep the weight off, but it helps tighten and tone your muscles. With routine cardio exercise, calisthenics and weight training you can achieve the lean and sculpted body you desire.
Cardio Exercise
Perform cardio exercise for at least 30 minutes each day. Cardio exercise elevates your heart rate to a level which supports maximum calorie burning while activating major muscle groups throughout your entire body. Cardio exercises like running, jumping rope, cycling and swimming can help you burn anywhere from 500 to more than 1,000 calories per hour to help you get rid of unwanted fat.
Calisthenics
Perform calisthenics for 30 minutes each morning. Calisthenics help strengthen your core and tighten and tone your abdominals. Do at least five sets of 20 or more repetitions of crunches, situps and pushups. These exercises tone your rectus abdominus, transverse abdominus, obliques, arms, chest and back.
Weight Training
Weight train for 30 minutes following cardio exercise. Weight training strengthens and develops muscles to help you perform cardio exercise more effectively. As you build muscle mass, your body is also able to burn calories more efficiently. Divide your workout between upper body and lower body to give your muscles time to recover.
Nutrition
Your diet plays a monumental role when it comes to achieving definition. Your diet should be rich in fruits, vegetables, lean proteins and whole grains and low in fat and cholesterol. Protein-rich foods like milk, eggs and lean meats can help burn fat, speed muscle growth and boost your metabolism. Limit your intake of beverages high in sugar or caffeine and be sure to drink at least 64 oz. of water each day to promote fat loss and keep you hydrated.
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