Tone your body in one week, sounds like a dream, right? Do you think schemes like these really work? Well, it depends on how much fat you want to eliminate. But working out a week along with a strict diet can affect a lot your overall weight.
If you are dreaming of getting a zero figure in just one week, then this article is not for you. You have to be patient and dedicated to that. In this article, I will share 6 effective tips on how to tone your body in a week.
How to Tone Your Body in a Week at Home
It is not easy to reduce your body fat in just one week. But as I have said, you can bring a shape if you start with the right thing. Here are 6 effective tips on how to tone your body in a week:
1. 15 minutes of exercise a day
You don’t have to do a grand start. If you are not a gym person, start with a 15-minute daily workout session. Select one particular exercise for each day. For example,
Side lunge for Mondays. If you are a health enthusiast, you must have heard about the benefits of lateral lunges. The lunge focuses on your inner and outer thigh muscles. Regular practice will tighten your thighs. Also, this exercise helps develop balance, flexibility, and stability.
Leg bridge for Tuesdays. This exercise not only tones your body but also relieves your back pain. According to experts, practicing this workout will shape your bum and eliminate extra fat from that area.
Bent over dumbbell row for Wednesdays. This is the favorite workout for thousands of people. Trainers recommend this exercise as it sculpts your shoulder, biceps, triceps, and forearm. It not only tones and tightens your entire body, but also stabilizes your core.
Side planks for Thursdays. The side plank is not like a regular or traditional plank. It focuses on your oblique muscles and tones them. This exercise also reduces the risk of having back pain and injury. But there is a drawback of side planks. If you hold the posture for too long, it can harm your muscles.
Chest press for Fridays. If you want to tone your chest, this is the best workout for you. It builds muscles and eliminates fat from them. This exercise is also good for strengthening your core.
Modified planks for Saturdays. People often ask how to tone your body in a week with planks. Well, gym trainers believe that plank is the ultimate body toner. It targets all your body parts. If you modify this exercise a bit, it can benefit you even more.
Modified dumbbell presses for Sundays. This workout targets your shoulder, arm, chest, core, and other parts. When you modify these presses, it will help you tone your skin fast.
If you are a gym freak, you can add more workouts to your list.
2. Go on a diet
If you ask me how to tighten and tone your body fast, I would recommend maintaining a diet along with daily exercise. Trust me, you will get in shape in no time.
Here is a list of food that you can add to your daily meals:
- Greek yogurt
- Dark turkey meat
- Lean chicken breast
- Lean beef
- Cottage cheese
- Red pepper
- Tree nuts
- Protein powder
- Cider vinegar
- Haricot beans
- Sweet potato
- White tea
There are many more foods that you can add to your regular diet chart. Make sure those items are low in fat or carb. Diet plays an important role in sculpting our bodies. So, you should be the one in charge of your body.
However, maintaining a proper diet will work even better for toning your body. For example, if you go total vegan or vegetarian, you can eliminate the fat content more easily.
3. Walking is the medicine
You can not imagine how helpful jogging or walking can be for our health. According to a health and fitness expert, walking is the easiest way to move your body. It is not as hard as power training or anything, but the fat burning ratio is high. Especially, when women walk, the first fat-burning area is the abdomen.
That is why experts always advise walking. Try to go everywhere on foot instead of taking an Uber. Surely it will cost you time, but it will get you in your desired shape.
4. Try yoga
If you think about it, yoga is a complete package. It relaxes both your mind and body. You can tone your muscles by practicing yoga. Even you can increase the fat-burning ratio only with yoga. This ancient form of exercise has hundreds of movements. If you are not a professional, then start with the easiest ones.
5. Stair climbing can be your key
Do you want to tone your calf muscles? Stair climbing is the easiest way to do it. With the progress of technology, there is an elevator or escalators everywhere. So, we really don’t need to climb stairs anymore. But do you know climbing 10 to 12 stars can burn around 2 to 5 calories? So, climbing stairs for 30 minutes will help you lose almost 500 calories.
6. Stretch your body
For a toned body, you must hold a good posture. And stretching is the key to having a smart body posture. Even one minute of stretching a day can make a lot of difference in your muscles.
How to tone your body without losing weight
Many of us think that toning our body is similar to losing weight. But this is not the case. Toning your muscles will decrease the amount of fat and tighten your body. And yes, muscles weigh more than fats.
To tone your body without losing weight, do the following things:
- Add more high protein foods to your meals.
- Do regular workouts.
- Maintain a healthy routine.
I have shared 6 effective tips on how to tone your body in a week. Even though it will take more time to get in shape, it is worth trying.