![]() Gym Routine for Toning Up & Weight Loss. Toning up and losing weight aren't quite the same. Weight loss is straightforward as it simply involves lowering your body weight, which can be done by dieting alone. Toning however is a different matter. For a toned physique, you need tight, defined muscles, which means hitting the gym for some resistance training. ![]() Cardio may be the way many choose to lose weight, but making weight training a mainstay in your gym routine can complement your cardio routine and will lead to faster results both in terms of weight loss and toning. Decide how many days you can get to the gym each week. Ideally you need a minimum of three days and a maximum of six. Dedicate three weekly sessions to weight training. Make these total- body workouts, in which you work every major muscle group in a single session. This burns more calories and fat than training just one or two muscle groups each workout, writes trainer Nate Green in . For your cardio, the American College of Sports Medicine recommends three 2. If you can get to the gym six times per week, perform weights and cardio on different days; if not, then do both in each workout. The best method for weight training is to choose multi- joint exercises that hit lots of different muscle groups, notes trainer Jacqueline Silvestri Banks on the Fox News website. Moves such as squats, lunges, deadlifts, pushups and rows should make up the majority of your program. Perform two lower- body and three or four upper- body exercises each session, each for three to four sets of six to 1. This goes against the traditional recommendation of using light weights for higher reps for toning, but lifting heavier provides a greater anabolic response, which actually leads to faster fat burning, notes Banks. For weight loss and toning cardio, you can't beat interval training. Increasing your cardio intensity by doing intervals not only saves you time, but also means you keep burning fat long after you finish your session, says strength coach Jeremy Du. Vall on the . Interval training involves alternating between all- out bursts of maximum effort and slightly longer, slightly easier bouts of cardio. After a warmup, work at maximum intensity for 1. ![]() Lose weight and get stronger with these fast weight loss and workout tips. Need a workout schedule? Here's a list of the best weight training schedules, plans and splits for reaching your work out goal. Unless you’re a regular on the crew team, chances are you don’t do much rowing. In which case, you’re missing out on a total body workout that tones. Check out the latest fitness trends, workouts, gear, sports news and health nutrition and advice, all on SELF. Healthy eating for weight loss. When it comes to shedding weight, eating sensibly is the trump card. To lose weight, you need to take in fewer calories than you burn up. If you're looking to tone up your glutes. Repeat this protocol for 2. The beauty of interval training is that you can use any gym cardio machine, or try something a little different such as sprinting outside. Diet is key too - - you won't lose weight and tone up unless you also reduce your food intake. Get rid of the junk food from your diet, focus on unprocessed foods that keep you feeling full, such as vegetables and fruits, lean meats, dairy and whole grains. Aim to lose 1 to 2 pounds per week; you'll need to cut 3,5. Reducing your daily calorie intake by 5. ![]() ![]() ![]() Slim down and firm up with these workouts and exercises designed to help you burn calories, banish cellulite, and lose weight. Provides weight loss solutions through education. Offers articles on exercise, diet, fitness, weight loss tips, and metabolism. If you hit a weight loss plateau, add 1. Fitness Advice & Workout Tips. ![]() ![]()
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