According to The American Council on Exercise, achieve a toned and defined figure is a common goal of many people. Dieting and being defined achieved by proper dieting coupled with a regular exercise routine. Shedding pounds and define your muscle tone takes time and patience. However, the gain much more than just looking better; adjust your diet and start an exercise routine will improve your overall health as well
do you need:
Calculate your daily caloric intake requirements. If you eat more than your body needs every day, you are encouraging weight gain than weight loss. By calculating your BMR, or Basal Metabolic Rate, you can find out how many calories your body needs every day to maintain itself. Use the following formula to determine your BMR
Women: 655 + (4.35 x weight in pounds) + (4. 7 x height in inches) – (4. 7 x age. Years) = BMR
Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6. 8 x age in years) = BMR
According to Suzanne Schlosberg, author of “Fitness for Dummies,” to slim down should begin a cardiovascular workout routine. Cardiovascular exercise increases your metabolism for up to 12 hours after exercise, increase the speed which the body burns calories. Perform cardiovascular exercise for 30 to 60 minutes a day, three to five days a week to slim down and define your figure. Some examples of cardiovascular exercise include swimming, jogging, biking, rollerblading, skipping rope and hiking.
From a comprehensive bodyweight training program will help define your figure, according to Brad Johnson, author of “body weight exercises for extraordinary strength.” A body weight training uses the weight of your body to provide resistance for exercise is performed. A good bodyweight exercise program should be composed of five or more exercises, says Johnson. Each exercise should be performed two to three sets of eight to ten repetitions, three to five days a week. Examples of bodyweight exercises include squats, push-ups, pull-ups, calf raises, crunches, jumping jacks, leg lifts and trunk twists.
Tips and Warnings
Always consult with your doctor before beginning any diet and exercise program to ensure that you are physically fit enough to do it.