How can I lose weight and increase my muscle tone in 40 days.

[Joel4557]

Hi people My names Joel and I'm pretty much just trying to lose weight and increase muscle tone before I go away to schoolies in 40 days (I'm 17). I'm not really super overweight, I just have a bit of body fat and little to no muscle tone. I do have membership at a really good gym as well.

Alright, to be abrupt, I'm terrible at things such as knowing what to eat, how much to eat, how much to exercise and what exercises to do. I'm looking to not only lose weight, but increase my muscle tone and would really appreciate some tips.

Does anyone have some tips on what to eat, when to exercise, how much exercise I should be doing, etc?
I'm not looking to be incredibly toned I'm just looking to lose the weight and have some defineable muscle.

Thanks

 

[PLB_old]

Have you read through any of the sticky threads yet? There are some good ones that might help you decide what type of plan to follow. As for nutrition, there are also some stickies in the nutrition section and this article is one that I refer to a lot: Nutrition 101 – www.body-improvements.com

Getting into a routine of a whole body workout 3 days per week is a good starting point. Have you started any training yet?

 

[Albert Smith]

Here's the plan you'll need to follow to tone your body in couple of weeks.

It will be challenging, but if you commit to the plan, you can start to see more definition in your muscles and less body fat. Just follow couple of my advice with care:

• Make your muscle tone show through by decreasing your body fat. Reduce all sugar intakes, especially refined carbs. Examples are white bread, soda, candy and white rice. Replace those foods with whole wheat bread, brown rice, whole wheat pasta and fruit. Depending on how many calories you're taking in from sugar right now, this could help you lose two or three pounds of fat in two weeks.

• Commit to working out most, if not all days of the week set aside 30 to 60 minutes for cardio and 30 minutes for strength training. The cardio will burn calories immediately and the strength training will revive up your metabolism for the rest of the day.

• Follow this exercise plan which requires no equipment and can be done anywhere. Do each of the following exercises for one minute each: push-ups, sit-ups, squats, calf-raises, leg lifts and triceps dips on the side of stairs or a bench. These strength exercises will increase your muscle mass and improve your muscle tone in as little as 2 to 3 weeks.

• Repeat those exercises at least four times per week. Start with one set and work your way up to two or three sets. Use weights for even better toning results. With the combination of body fat reduction and muscle toning, you'll see a leaner, toned body in couple of week.

Don't stop there, though. Keep going and make fitness a way of life.