Yeah...if you want "get tone fast" scheme...you'll look good for a week and then you'll go back to normal. It's really best to maintain a regular routine and tonw up over a lengthy amount of time, if you crash diet/over exercise for a month and go back to normal, you'll body will flip out and you won't get as much long term shape as if you stick with something constant.
For the time being though, if you want a quick change:
Diet:
Cut out all sodas and caffine. Drink water like a fish.
Cut out red meat. Stick with fish and chicken.
Eat carbs in the morning, and protein for lunch and dinner. Eat five small meals rather than two or three big ones. I can honestly say this has helped me almost as much as the working out and eating healthy bit. You kickstart your metabolism to continually work.
Typical day for Zoe:
8am: Wake up, drink water.
8:30am: Eat oatmeal/cereal/toast/etc. Work.
10am: gym. *usually consists of 30mins of cardio and an hour of weight training, or an hour of kickboxing depending on the day*
12pm: come home, juice: *I have recently become a juicing junkie, which is a great way to replenish your vitamins and sustain your appetite for just working out*
1:30pm: Make lunch *usually something with protein, chicken or tuna sandwich*
4pm: Snack on something..fruit or veggie related. Apple, banana, carrots, etc.
7pm: Dinner *since i've been eating most of the day, this meal is usually pretty small, chicken and veggies or something light*
Throughout the day I drink a lot of water and tea, and I have constant energy due to my stomach continually working. I'm no expert, but I can give advice on what has worked for me.
Now that you've changed your diet...let's move on to working out.
For tone, you need to burn off more calories than what you're taking in. With the new diet, I assure you weight will come off. I tend to workout in the mornings, because it gives me energy for the rest of the day. It's a good idea to spread out your weight training, so it gives your body time to repair itself. Once again, I'm no expert, but what has been working for me:
Monday: Chest and Triceps. Shoulders are optional. Cardio can be done before or after, people usually prefer one way or the other.
Tuesday: Hour of cardio *I like kickboxing or some cardio class, because the time flies by faster than if I were to go on the treadmill for an hour*
Wed: Back and Biceps. Once again, cardio before or after. Can just be a quick jog or whatever.
Thursday: Another hour of something. If there aren't any classes going on I like to break up my cardio. 20mins of running, 20 minutes of stairs, 20 mins of cycling. It doesn't matter, just as long as you are keeping your heart rate up.
Friday: Lower body. Legs and buns. Feel the burn!
As far as abs and midsection, you can work on those everyday, since the muscle is large enough and doesn't need a lot of time off to repair itself. I usually do abs at the end of the workout everyday.
For weekends, you can spend a day doing nothing but toning and stretching. Squats, crunches, pullups, anything that only requires resistance training. Sunday, give your body rest. You need it!
ok. getting off the soapbox now. If you have anymore questions feel free to hit me up
