You can lose body fat and tone your muscles by participating in a consistent exercise program that consists of both cardiovascular activities and weight training. It's important to note that, according to the American Council on Exercise, you cannot target where you lose your body fat. However, as you take steps to lose overall fat, you will see improvements in your areas of concern. Combined with a nutritional plan designed to support fat loss, you can cut 1 to 2 lbs. per week. With strength training, you can see improvements in your tone in about eight weeks.
Step 1
Participate in cardiovascular exercise four to six days per week with each session lasting 30 to 60 minutes. This is the frequency and duration recommended by the American Council on Exercise for weight loss.
Step 2
Choose effective calorie burning cardiovascular activities to maximize your workout. According to MayoClinic.com, running is the most efficient activity for burning calories that helps you cut body fat.
Step 3
Lift weights two days per week. Train on Mondays and Thursdays or Tuesdays and Fridays, which will be adequate in stimulating muscle toning.
Step 4
Complete strength training exercises that target your major upper body muscles. A comprehensive upper body program consists of the chest press, the shoulder press, rows, bicep curls and triceps extensions.
Step 5
To stimulate muscle toning, complete each exercise at a volume of two to three sets of eight to 12 repetitions each. Rest one to three minutes in between sets.
Step 6
Determine the appropriate number of calories per day by first finding the number of calories you burn and then subtracting 250 from that value. Consuming 250 fewer calories than you burn will equate to about half a pound of fat loss per week alone. Men can calculate their value with 66 + [13.7 x weight in kg] + [5 x height in cm] - [6.8 x age in years] - 250. Women can calculate their value with 655 + [9.6 x weight in kg] + [1.7 x height in cm] - [4.7 x age in years] - 250. Determine your weight in kilograms by dividing your weight in pounds by 2.2. Find your height in centimeters by multiplying your height in inches by 2.54.
Tips and Warnings
- If you're unable to complete 30 to 60 minutes of continuous cardiovascular exercise, split your workout time into separate, shorter segments. You could do 15 minutes of activity in the morning and then a second round of 15 minutes in the evening.
- Visit your medical professional prior to starting an exercise program.
Things You'll Need
- Timer
- Athletic shoes
- Free weights
References
- American Council on Exercise: So, You Want to Spot Reduce? Here's How
- MayoClinic.com: Exercise for Weight Loss
- "National Strength and Conditioning Association Performance Training Journal"; Calculating Your Daily Calories; Debra Wein; March 2005
- Georgia State University's Department of Kinesiology and Health; Upper Body Strength Training Exercises; J. Andrew Doyle; January 1998
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