A
female
age
30-35,
anonymous
writes:What is the fastest way to get toned? I have 2 weeks to get my entire body toned and I was just wondering what are the best exercises to do to target everywhere on the body, how long/many times should I do them? And should I run? Thank you! Reply to this Question
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female
reader, angelpie  +, writes (6 June 2010):
heavy wieghts will get definition even under fat . use short bursts of heavy wieghts.
but any wieght loss will be good if you are not already under athlectic fat mass. either way cardio will help get you fit and lose the fat covering any toned muscles.
eat sensibly and dont drink , it has calories too and give you the munchies.
A
male
reader, Jmtmj  +, writes (6 June 2010):
 Assuming you have access to a gym and know how to use the equipment, any weight resistance machine is going to do you good. Try to use free weights (dumbells and barbells) and body weight exercises (push ups, tricep dips, lunges, etc.) more than the machines if you can. Do 30-60 mins of cardio a day, (running, swimming, bike riding).
Most important of all and what will really make you look the most toned in two weeks is your diet. Fat is distributed all over the body so the more fat you lose, the more toned you'll look everywhere. So eat lots of vegetables, some fruit, lots of lean meats (turkey, skinless chicken breasts... I would say kangaroo meat but you're in the states so scrap that). Always eat breakfast so you're less likely to have cravings, eat nuts and dried fruits for snacks in between meals and eat wholegrain bread instead of white bread.
It'll take a lot of effort and willpower, don't expect spectacular results in two weeks, but if you are dedicated and do weight training, cardio and eat healthy you'll definately get noticeable results.
Best of luck :)
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A
reader, anonymous, writes (5 June 2010): It depends on how much fat you have to lose.
But in two weeks you can make a big difference. A combination of cardiovascular exercise and weights/resistence training is the key.
Many women don't like the idea of doing weights/resistence training because they think they'll bulk up but that's not the case and even if you did become a tiny bit too muscley stopping exercise would soften them again.
Ideally it takes four days a week, staggered. You have to a rest day after each session to allow the body to build muscle fibres.
This site is great for exercise and even has a calorie counter. http://www.sparkpeople.com/
You might get a lot of answers suggesting fad diets, eating a lot less, cutting carbs and all that kinda crap, don't listen to any of them. At the above site they'll be able to show you how much you need a day to be healthy.
The best way to tone up is to do so while maintaining a healthy balanced diet but just introducing calorie burning exercise to that diet. If you go on some crazy crash diet for the next couple of weeks, you'll damage your body and lose more muscle than fat. And you'll just regain that fat again really quickly.
People have some insane idea that losing weight is the key to being toned, but most weight loss in those kind of diets is due to muscle loss as muscle weighs 3 times that of fat and it goes without saying that big healthy muscles with a small amount of body fat are what give the body that toned look.
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A
reader, anonymous, writes (5 June 2010): the full body plank, nto the plank where you use your knees- that's pathetic.
Also series of crunches, 30 3 times a day. Also power walk, don't run, powerwalk for an hour, it uses more of your body and tones rather than builds muscle.
As for your arms Id use some light weights and do some gentle lifting or full press ups.
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