What is a Toned Body?
You will find a number of definitions on this but it’s mainly about the low percentage of fat within a body (between 4-8% normally) that is responsible for muscles to be seen. If you have more muscle, the better toned or ripped your body looks. On the other hand if you have a high percentage of body fat it will hide all the muscles.
So. A perfectly tones body requires just two things, these are:
- Build some muscle.
- Lose enough fat to show these muscle.
Now coming back to the ways you can tone your body or shed extra fat. Keep reading as this post has some interesting tips for you. You will also hear same tips from top health experts, fitness instructors, physiologists, and trainers.
60 minute Cardio on Treadmill
Running is one of the best cardio exercises not only to lose weight but also for building muscle. If you are a beginner, start off with a 10 minutes workout on a treadmill every day, increase that time by additional 10 minutes as you gradually build your stamina. You can bring different variations by carrying some weight in the form of light dumbbells. If you don’t have a treadmill, worry not, because you will get same results without running on a machine. Another variation in running is Power run, which is the best way to increase your speed and endurance that is why it is called a dual-purpose workout. According to a Yale University School of Medicine report, they have found that people who run for minimum 4 hours a week tend to lose more fat even when they are not running, as compared to people who don’t run.
Harder First Half Of Workout
Another study by the College of New Jersey reveals that if the first half of your workout is harder as compared to the second, it melts away 23% more fat. So make this your habit and you will enjoy the results.
Work Up Your Heart And Make It Fast
A study by Colorado State University which was published in Obesity notes says that if you train at 80% of your maximum heart rate for about 40-45 minutes, it can increase your metabolism for next 19 hours. It also reveals that a shorter workout session of around 75% aerobic capacity gives you a metabolic boost.
Lift Weights But Slowly
A study by West Virginia University says that if you lift weight slowly as compared to your normal speed it gives you 50% more strength. This is important because strength training in particularly useful in losing fat. Use right type of gym gloves when you are lifting weight to give you more support and safety.