How to Tone Your Body in One Month

You can improve your fitness at any age.
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Toning your body involves reducing body fat and increasing muscle. For a one month program, you might be tempted to jump into a high-intensity exercise program combined with a starvation diet, but pacing yourself is a better idea. Starvation diets don't work because you lose muscle and reduce your metabolic rate. Doing too much too soon in an exercise program can result in injuries or burn out. Instead, a well-balanced program will tone your body and improve your health, both in the first and subsequent months. If you are over 40, sedentary or have existing medical conditions, consult your health care provider before starting a new diet or exercise program.

Resistance Training

    Tone muscles with resistance exercises using machines or free weights. Perform one set of eight to 12 repetitions of each exercise. If you can do more than 12 reps with a give weight, increase the amount of weight you are using.

    Work all major muscle groups. Tone the upper body with bench presses, lat pull-downs, flyes and reverse flyes, upright rows, overhead presses, biceps curls and triceps extensions. For the lower body, include leg presses, leg curls, leg extensions, abductor, adductor and abductor exercises. Core training should include obliques, rectus abdominis and back exercises such as captain's chair, Roman chair, and exercise ball crunches or reverse crunches.

    Improve your cardiovascular endurance and use your gym time most efficiently by doing weight circuits, moving directly from one exercise to the next without resting.

    Alternate weight training days with cardio days. On cardio days, start with a 10-minute warm-up, then do 30 minutes of cardiovascular exercise, and finish with a 10-minute cool down and stretching. Indoors, swimming, rowing machines and elliptical trainers with arms provide a full body workout, as do cross-country skiing, hiking with poles, and kayaking outdoors. Any activity during which you keep your heart rate at 65 to 85 percent of your maximum gives a cardiovascular workout.

    Reduce body fat by moderate dieting to create a calorie deficit of 300 to 500 calories per day. Focus on eating a well-balanced diet consisting of fresh fruits and vegetables, lean proteins, whole grains, nuts and seeds. Avoid empty calories such as alcohol and sweet or fatty snack foods.

    Things You'll Need

    • Free weights

    • Weight machines

    • Cardio machines


    • Take advantage of Arizona's National and State Parks. Hiking, mountain biking, cross-country skiing, rock climbing or jogging in beautiful scenery is a great way to tone muscles and have fun, alone or with friends.


    • Avoid over-the-counter weight loss and muscle building supplements. According to the U. S. Food and Drug Administration, They have not been proven effective, and some are actively harmful.

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