Getting a ripped and toned body is no easy task, but with a bit of discipline, motivation and patience you can achieve the sculpted body you desire. Routine cardio exercise, weight training, calisthenics and an adherence to a healthy, well-balanced diet are essential to burning fat and building muscle. You must set reasonable goals for yourself, as rapid weight loss often leads to equally rapid weight gain.
Cardio Exercise
Cardio exercise elevates the heart rate to a level that supports maximum calorie and fat burning. Medical professionals recommend that individuals exercise for at least 30 minutes each day, but more may be necessary depending on your current level of fitness and your individual fitness goals. Exercises like running, swimming, kickboxing, jumping rope and cycling are especially effective for fat burning as they can help you burn anywhere from 500 to more than 1,000 calories in a single hour.
Weight Training
Weight training promotes muscle development, while helping you burn fat more efficiently. Diversify your weight-training regimen with various resistance machines and free weights. Aim to complete three sets of 12 or more repetitions using different kinds of weights. Weight train every other day to give your muscles an adequate amount of time to rest and make sure you learn proper weightlifting technique to reduce the risk of injury.
Calisthenics
Calisthenic exercises help strengthen your core, while tightening and toning many different major muscle groups. Exercises like crunches, pushups and situps help strengthen your rectus abdominis, transverse abdominis, external obliques and external obliques, while squats, lunges and leg lifts help strengthen your quadriceps, hamstrings and calves. Do three sets of 12 or more repetitions of various calisthenic exercises, increasing the number of reps and sets as you build strength and endurance.
Diet
Your diet plays a monumental role in your ability to lose weight and gain muscle. You must burn 3,500 more calories than you consume to lose 1 lb. of fat, therefore you should monitor your caloric intake. Your diet should be rich in fruits, vegetables, whole grains and lean proteins while low in fat. Drink at least 64 oz. of water each day and limit your intake of caffeine or sugar to support fat loss and muscle development.
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