Is it possible to get toned in 30 days

For exercises you can do on your own, try walking, riding a bike, or going swimming. Then, as you get stronger, you can gradually walk up to more intense exercises like jogging or running. These basic exercises should take up about three hours of your day, everyday, for the first week or two. Do "monkey arms". Do this exercise by putting a weight in each of your hands. Start by holding the weight at your armpit with your elbows out.

Then, swing your arms out to straighten them, keeping them up and level with your shoulders. Swing the weight back to your armpits and repeat. If you don't own weights, you can cheat and use cans of food or other lightly heavy objects. Pair this with a squat or lunge to make it a full body workout.

Do planks. Planks are one of the more efficient exercises you can do, significantly increasing the strength of your core muscles and legs in much less time than other core exercises. Now, lower your body so that instead of resting your weight on your hands, your whole forearm is resting on the ground instead. Just hold that position, with your back and legs as straight as possible, for as long as you can. You should try to hold this position for as long as you can, but you should know that holding it for a minute or more takes very strong core muscles.

Start out holding the position for 10 seconds, resting for 30 seconds, and then repeating for about 10 minutes. Slowly work your way up to holding the position for 30 seconds to a minute.

Do squats. Squats work your core muscles and your legs, and can even work your arms if you lift small weights while you do them. A squat is done by standing with your feet about a shoulder's width apart and then crouching down, as if you're sitting in an invisible chair.

Keep your back straight in order to do this exercise correctly. If you're new to squats, using a chair or table to balance can make it much easier. Do a pike roll-out.

After a few weeks of exercising frequently, you can start doing exercises which are a bit more strenuous. This exercise requires an exercise ball but it is a good full body workout.

Start in a push-up position but instead of having your feet on the ground, let your shins rest on top of the ball instead. Pull your hips up, so that your butt goes up into the air, rolling the ball down your leg as you go until your toes are resting on the ball.

Then, roll back down so that the ball moves slowly up your body to reach your hips. Your body should be kept in a straight line, legs up in the air, so that your create an upside-down "V" shape in profile. Do burpees. Burpees look complex but they're actually easy once you get used to the motions and they're one of the best full body workouts that you can do. Start in a standing position, feet apart. Put your hands down on the ground in front of your feet, jump your legs back so that you go into a push-up position, and do a push-up.

Now, jump your feet back, then lift your hands above your head and jump straight up as high as you can. Repeat for at least 10 minutes. You can skip either the push-up or the jump, but both really add to the effectiveness of the exercise, so it is not recommended. Expect that you can't spot reduce. In general, you can't exercise a certain body part to only lose weight there. There are exercises that can target specific muscles, but if you want to get toned quickly, it's best to focus on your whole body using the full body exercises that we've recommended above.

Focusing too much on one area and using some exercises like lifting weights puts you at risk of adding a lot of bulk, instead of just defining the muscles that you have. In some cases, if you have a metabolic syndrome that causes fat to build up in your muscles, you may be able to work away the fat through exercise.

Part 2. Follow the diet that's right for your body. There's a lot of information out there about the "best" way to eat. However, you have to find what works best for you, which is based on your genetics, the micro-organisms in your body, and even your ethics, like whether you prefer to avoid animal products in your diet. Talk to your doctor about a fast to clear out your digestive tract.

Wait a week or so to see how you feel, then gradually add in more foods in to determine what diet makes you feel the best. For instance, you may find that eating soy makes you feel bad, or that dairy tends to bother you. Fit your portions to your activity level. If you're trying to get toned, you'll want to start by burning any excess fat that you might have in a healthy way. Regardless of the weight you're at, eating the right amount of food for the amount of activity you get is a healthy choice.

Talk to your doctor about the recommended calorie intake for your size, age, and activity level. You don't have to count calories but you should use your recommended daily intake to get an idea of roughly how much food you should eat. You might be eating too much but you also don't want to end up eating too little. For most people, our bodies will start burning fat when we burn more calories a form of energy than we take in. If you have fat that you need to burn before you can look toned, you'll need to make sure you're taking in slightly fewer calories than your body really needs.

Don't make the change too dramatic, however. Too few calories and your body will think that there's a famine going on, causing it to absorb and create as much fat as it possibly can. For example, an average height 16 year old girl who weighs lbs and exercises about once a week would need around calories a day to maintain the weight that she's at.

If she wanted to lose weight, she might want to lower that amount to Avoid unhelpful foods. To burn fat but also to take care of your overall health, you should avoid foods that are bad for you or that add a large number of calories without adding any nutrition. These tend to be some of our favorite foods, but they are often what pushes us over the edge into overeating. Generally, you want to avoid unhealthy fats trans fats , sugar, and carbohydrates with very few nutrients.

These include items like butter, chips, french fries, commercial baked goods, candy, commercial pizza, mayonnaise, soda, processed meat, and white bread. Smoothies, for example, often contain a huge amount of sugar. For example, even Jamba Juice's healthy options still contain the equivalent of 24 sugar cubes. The fruit content should be minimal. To promote healthier digestion, try to choose foods that help fight inflammation in your body.

For instance, you might eat more tomatoes, leafy greens, nuts, fruits, and olive oil. Avoid fried foods, red meat, and foods that are high in sugars or refined carbs.

Focus on nutrient rich foods. Instead of these unhealthy foods, make sure you eat as many nutrient rich foods as you can. Vegetables, whole grains, and lean proteins can give you all of the nutrients you need, although some fruit and dairy can be good too. Healthy vegetables include: kale, chard, collard greens, broccoli, spinach, edamame, carrots, brussels sprouts, and peas.

Healthy grains include: brown rice, quinoa, oatmeal, bulgur, buckwheat, and barley. Healthy proteins include: lean proteins such as salmon, turkey, anchovies, sardines, soy nuts and other soy products , almonds, walnuts, eggs, and lentils. Healthy dairy products include: cottage cheese, low-fat yogurt, and milk. Drink plenty of water and avoid unhealthy fluids. You body always needs water to perform properly but water will be especially important while you work on exercising to build your muscles.

If you're not hydrating your body very well right now, getting enough water can actually help you lose weight too. How much water you need depends on your own unique body. The recommended eight glasses a day is just a rough estimate. A good rule of thumb is that if your urine is coming out pale or clear, you're getting enough water. If it's bright yellow or dark, you need to drink more water.

You'll want to maintain your electrolytes while you exercise but don't feel limited to sports drinks like Gatorade. Electrolytes are essentially any "salt" in the presence of water. For example, mostly anything with ingredients in the first or second group of the periodic table like Sodium, Potassium, and Magnesium will act as an electrolyte when consumed with water. Such salts can be found in table salt sodium chloride , bananas potassium , and mineral rich vegetables like kale.

Eating a banana and munching on some salted nuts while staying hydrated is a much healthier way to maintain a crucial electrolyte balance without consuming artificial dyes and sweeteners. Try not to rely on fad diets.

You'll see loads of advertisements on the internet and in magazines, telling you that this diet or that diet will get you looking like X celebrity in two weeks. However, these diets are at best unrealistic and at worst, dangerous. The Mayo Clinic says that strength training helps to prevent you from gaining weight and increases your ability to lose weight while boosting your metabolism and burning more calories.

However, ACE stresses that while exercise is essential for preventing disease and keeping healthy, there is a more significant player in the effort to lose weight. The reasons why you became overweight will influence your ability to lose weight, as well as how you should go about it. Things like genetics, your life experiences early on, ingrained behaviors, your culture, socioeconomic status and your penchant for self-motivation will all play a role in your ability to lose weight, says ACE.

ACE points out that nutrition is the dominant player when it comes to fat loss. Although it is possible to exercise off more calories than you consume, that takes a substantial amount of exercise. For example, if you eat an extra calories during the day, then that will require two hours of cycling to burn off.

Maintaining a healthy diet at a calorie level that is right for your body and creating a small deficit through a combination of nutrition and exercise will help you to tone up and lose weight i.

Read more: How to Lose Body Fat. To figure out how many calories you need to maintain your weight, see ACE 's calorie needs calculator. You can create a caloric deficit through your diet and exercise.

Using ACE 's activity calorie counter can help you determine how many calories you are approximately burning for the type of exercise that you choose. Don't forget that strength training also helps boost your metabolism and contributes to overall calorie burn in ways that can't be measured by a calculator.

So now that you know both diet and exercise play a role in your efforts to tone up and lose weight, you can adopt some strategies to help you accomplish fat loss while building muscle at the same time.

When you are focusing on losing weight and building muscle at the same time, it can appear as though you are not progressing much. This effect occurs if you measure your progress by the number on the scale. This is because when you gain muscle, you are gaining lean body mass.

Although, according to the National Academy of Sports Medicine NASM , you cannot typically gain enough muscle to offset the amount of weight per week that you can lose with healthy weight loss. Muscle gain does add weight to your body, so it may appear as though you aren't losing as much scale weight as you would like because you are gaining muscle at the same time as you are losing fat.

This process is typically called body recomposition. According to a June article published in the Journal of the International Society of Sports Nutrition , your diet must include a caloric deficit if your focus is on fat loss.

Being sure to lose weight slowly will better preserve the lean mass that you have already. If your focus is on gaining muscle mass, then you must eat in a caloric surplus to support the process of gaining muscle through increased resistance training.

One crucial factor of your diet, according to the study, is to be sure to increase your dietary protein beyond most current recommendations to induce body recomposition. From there you will take a deep exhale and slowly pop back up into full plank position using your triceps muscles and core.

This killer move hits the chest, arms and abs. Start in a push-up position, with your arms wider than shoulder width, while your core and legs are engaged. Inhale on the way down and as you press up, use the force of your exhale to bring you to the top. Once you complete one solid forward-facing push up, you will start alternating crisscross push-ups from the right to the left. If you need to drop to your knees, go for it.

Full body love here. You are going to start with your feet shoulder-width apart and your shoulders rolled off your ears. You will begin by squatting with your weight in the heels of your feet. As you squat, you will pause at the bottom and begin to walk into a plank position. Once in your plank, pull your right foot, then your left foot up towards your hands. Then, slowly come back up to the starting position. You will continue this movement while alternating sides. Start with your feet shoulder-width apart with a slight bend in your knees.

Begin to alternate pulling one leg behind the other, making sure your knees are in a degree angle as you move from one side to the other. Keep your chest lifted and weight in the heel of the foot. Time to fire up your core! Start by lying flat on your back with your hands over your head. You are going to engage the core first, so keep that navel drawn into that mat.

As you take a deep inhale you will send fire to the core and as you exhale you are going to fold in half. That means your legs will lift off the ground and your arms will try to reach your legs. Your abs should be doing all the work here!