Tips to tone up and lose weight

Recently, I asked my Facebook friends to ask any questions they may have about fitness and nutrition.  The first question I got was from a long time friend about how to tone up and lose weight.  I am going to discuss what one needs to do to shed the unwanted pounds and how to put on muscle.

First, the most important aspect of losing weight is nutrition.  Why, you may ask?  Because you cannot possibly out exercise bad eating habits.  If you eat junk, you will carry 'junk'.  If you eat healthy, it will show.  Start by gradually removing processed foods, gravies, sugars, sauces, anything artificial, and alcohol.  Those type of foods have no nutritional value and are usually stored as fat.  Replace them with whole, raw vegetables, fruits, lean meats and fish, nuts, seeds, healthy fats (they are necessary for shedding excess weight), and plenty of water.  Tea and coffee are great, just watch what you are adding to them (cream, sugar, honey, artificial sweeteners).

Second, incorporate an exercise routine that requires you to be challenged.  That means you have to be sweating and your heart rate NEEDS to be raised to a level where your body starts burning fat.  If you are able to hold a conversation while exercising, you're not training or working!   An exercise routine includes both cardio and weight training.  There are many forms of cardio (I discussed this in a previous post) and ways to strength train.  For cardio, make sure you are getting at least 20-40 minutes of moderate to high intensity training 2-4 days per week (depending on your goals).  For weight training,  dumbbells/machines are great for building muscle which, in turn,  helps burn fat at rest.  If you don't have access to either one, try plyometrics, bodyweight, and/or resistance tube exercises.  Weight train at LEAST 3 days per week.

Third, in order to see results, you MUST be consistent.  That means you cannot workout 1 or days per week and eat whatever you want daily and expect miraculous results.  Will not happen!  Be consistent in eating the proper foods, exercising, and stretching.  This takes time, patience, and persistence.  Remember, Rome wasn't built in a day,therefore, you shouldn't expect your body to change overnight.

Persistance and determination