How to Burn Fat & Tone Up

Burning fat and toning up is a goal for many people who want to lose weight and attain a better level of fitness. Selecting effective ways to do so can help to obtain results more quickly. Performing a regimen to burn fat and tone up requires dedication and a variety of specific workout and diet habits.

Instructions

• 1

  Participate in a form of cardiovascular activity. Activities that get you moving burn calories--and ultimately, fat. These types of activities can also help tone your body and muscles, as well. Cardiovascular activities that burn fat and tone your body include running, walking, swimming, hiking and biking. Lifting weights will also help to improve the tone of many parts of your body, including your arms, legs and chest.

• 2

  Engage in about 30 minutes of exercise daily. However, the more you do, the more weight you will lose. Start with exercising 30 minutes a day, and if that doesn't provide you with the results you desire, increase the length by 10-minute increments. Similarly, if lifting weights, start with a small amount of repetitions, such as two sets of 10, and slowly increase the amount until you see the results you want.

• 3

  Calculate your calories. A person who exercises for 30 minutes typically burns about 150 to 300 calories. To lose 1 pound, a person needs to burn 3,500 calories. Therefore, you should plan your exercise amount based on how many pounds you want to lose. A good starting point is lifting weights and performing cardio three times a week.

• 4

  Eat healthy foods that contain the right amount of nutrients. Losing weight based on exercise alone is often difficult for many people, therefore, dieting is typically a must. Eat five to six small meals a day that each contain a lean protein--such as chicken or turkey--and a complex carbohydrate. Drink at least eight glasses of water a day and eat at least two servings of veggies.