How to Tone Up

If you've been soft around the middle for far too long, it might seem daunting to figure out how to change that. Fortunately, though, the process is not all that complicated. The "secrets" to toning up lie in regular exercise and watching what you eat. By choosing workouts that you consider fun, you might find that this toning up business is actually a source of enjoyment that can continue throughout your lifetime.

Instructions

    • 1

      Move your body for 30 to 60 minutes five days a week. Start out slow if you're currently sedentary, and aim for the shorter end of that spectrum -- or even less if you need to. Walk, jog, ride your bike or join a group fitness or dance class you've always wanted to try. To make it fun and to keep you coming back, poll your friends and family about the activities they most enjoy, and then make your own list of go-to exercises you can try when you're bored or unmotivated. This could include joining a rec soccer team, inline skating or trying out the new rock-climbing gym down the street.

    • 2

      Perform strength-training exercises two days a week. If you're new to exercise, wait until your body has become accustomed to that regular routine of moderate exercise. Then, start doing body-weight exercises such as pushups, pullups, squats and lunges at home, or join a gym and have a trainer teach you how to use the weights machines or free weights. Work all the major muscle groups two days a week, including the legs, arms, back, shoulders, chest and abdominals. As you get stronger, add a third day of strength training to your routine.

    • 3

      Count calories and look for ways to cut down the amount you're eating. A big part of "toning up" is reducing the fat that's surrounding the muscles you already have. Aerobic exercise helps with that, but so does calorie restriction. Download a weight-loss app for your smartphone, or use a free online tool that gives you a daily calorie goal and allows you to enter in the foods you've eaten throughout the day. When you meet your daily or weekly goals, reward yourself with a trip to the nail salon, that new sweater you've been eyeing or some other type of non-food reward.