How to Get Toned in a Month (For Women)

You’ll have to attend a family gathering in a few weeks, right? Do you want to tone your body before summer? Want to quickly have a toned body? You’ll have to balance full-body workouts with a healthy diet if you want to look your best and stay fit. By exercising effectively and controlling your diet, you can lose 0.5-1kg per week. If done correctly, you can tone your body in a month, but most people only start to see results after 6-8 weeks.

Table of Contents

Muscle development

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Be active every day to prepare for the toning process. You need to have a basic health foundation before you start toning. If you do high-intensity exercises from the start, you’re more likely to overstrain or injure yourself. Build endurance by being active in daily life, avoiding lying or sitting too much.

Take the stairs instead of the elevator if possible. Stand instead of sitting while using the computer or studying. Walk instead of riding if the distance is only 1-2 km. Take a relaxing walk or jog instead of watching TV. There are many ways to stay active every day without exercise.

Start with basic exercises to build endurance. Initially, you should tone your muscles with some basic exercises. They will help you build endurance and better health to enter the toning phase with intensive exercises.

Go for a relaxing run, bike ride or swim. You can exercise on your own without going to the gym or buying equipment, for very little or almost nothing.
You should do these basic exercises 3 hours a day, for the first 1-2 weeks.

Exercise “monkey arm”. The “monkey arm” is a great exercise for the arms and upper body. You will hold a single dumbbell in each hand to perform this exercise. Initially, hold the dumbbells with both hands to your armpits, elbows facing out. Then, spread your arms wide and keep them at shoulder height. Bend your elbows back to your armpits and repeat.

If you don’t have dumbbells, you can use a can of water or something relatively heavy.
Combine this exercise with a squat or lunge for a full body workout.

Roll your feet on the ball. After a week or two of regular exercise, you can start doing slightly heavier exercises. This exercise requires an exercise ball but is an effective full-body workout. Start in a push-up position, but instead of placing your feet on the floor, rest your shins on an exercise ball. Pull your hips forward so that your butt is up, and continue rolling the ball down until you reach the top of your feet. Then, roll back to let the ball move up your body until it touches your hips. The upper body should be kept straight, the legs sloping upwards, and the whole body forming an upside down “V” shape.

Exercise balls are quite cheap, but you can buy a large rubber ball at the toy store for about 200,000 VND back.

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Do burpees. Burpee looks complicated but is actually easy to do if you’re used to the movements, it’s also one of the best full body exercises. Start in a standing position with your legs extended. Place your hands on the floor in front of your feet, jump your feet back to get into a push-up position, and perform a push-up. Now, jump your feet back to the starting position and raise your arms above your head and bounce as high as possible. Repeat for at least 10 minutes.

You can skip the push-up or the high jump, but both of these steps really increase the effectiveness of the exercise, so you should not skip it.

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Plank exercise. The plank is one of the highly effective exercises, significantly increasing the strength of the core and leg muscles in a much shorter time than other exercises. ^{[1] X Research Source} Start in a push-up position. Lower your body, but instead of supporting your weight with your hands, rest your forearms on the floor. Hold that position for as long as possible, with your back and legs as straight as possible.

You should hold this pose for as long as you can, but to hold for a minute or so you need a very strong core. Start with 10 seconds of holding, rest for 30 seconds, then repeat for about 10 minutes. Slowly increase the time holding this pose to 30 seconds to 1 minute.

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Practice squats. Squats are beneficial for core and leg muscles, and even help develop arm muscles if you hold dumbbells while exercising. First, you will stand with your feet shoulder-width apart, then sit down as if you were sitting on an invisible chair. To properly perform a squat, you must keep your back straight.

If you’re new to squats, you can hold onto a chair or table for balance.

Don’t expect to lose weight in a particular location. There is no exercise that burns fat in a certain part of the body. There are exercises that can help develop certain muscle groups, but if you want to tone your body quickly, focus on the full body exercises recommended above. Focusing too much on one area with exercises (like lifting weights) will overgrow the muscles, instead of just defining the muscle group.

Maintain a healthy diet

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Balance your diet according to your activity level. If you want your body to be toned, you must first burn fat in a healthy way. Regardless of your body weight, eating foods commensurate with your activity level is a healthy choice. Talk to your doctor about how many calories you need to consume in relation to your body weight, age, and activity level. You don’t have to count calories, but you should use your daily recommended food intake to figure out how much you need to eat. You may be eating too much, but you shouldn’t eat too little either.

For most people, the body begins to burn fat when more calories (a form of energy) are burned than calories taken in. If you have excess body fat that needs to be burned to become lean, you need to take in slightly fewer calories than your body needs. However, you should not change too suddenly. If you eat too little, your body will assume that there is starvation and need to store as much fat as possible.
For example, a 16-year-old girl who weighs 55kg and exercises once a week will need about 1800 calories a day to maintain her current weight. If she wants to lose weight she should reduce her calorie intake to 1300-1350.

Michele Dpan

Certified Personal Trainer

Michele Dpan is a BCRPA certified personal trainer in British Cpumbia. She has been a personal trainer and fitness trainer since 2002.

Michele Dpan
Certified Personal Trainer

Michele Dpan, a personal trainer, advises: “To build muscle, your body needs a diet that provides at least 20% of calories from protein.”

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Avoid eating unhealthy foods. To burn fat but also take care of your health in general, you should avoid foods that are bad or provide a large amount of calories without adding nutrients. Those are often the foods we love, but cause us to overeat.

In general, you should avoid unhealthy fats (trans fats), sugars, and carbohydrates that have very few nutrients. These include things like butter, chips, baked goods, candy, pizza, mayonnaise, sodas, processed meats, and white bread.
You should also be wary of certain “healthy” foods. For example, smoothies often contain a lot of sugar. Even the healthy products of some famous juice brands still contain quite a lot of sugar. ^{[2] X Source of Research} If you want to drink smoothies, choose one without sugar, mainly made from green vegetable juices, soy or almonds. Fruit content must be minimized.

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Focus on eating nutritious foods. Instead of eating unhealthy foods, you should eat lots of nutritious foods. Green vegetables, whole grains, and lean protein can provide you with all the nutrients you need, although some fruits and dairy products are fine, too.

Healthy greens include: kale, collard greens, collard greens, broccoli, spinach, young soybeans, carrots, brussels sprouts, and peas.
Healthy grains include: brown rice, oats, quinoa, bulgur wheat, buckwheat and barley.
Healthy proteins include: lean protein in salmon, turkey, anchovies, sardines, soybeans (and soy products), almonds, walnuts, eggs, and lentils.
Healthy fruits include: lemons, oranges, grapefruits, kiwis, strawberries, raspberries and pears.
Healthy dairy products include: cottage cheese, low-fat yogurt and milk. ^{[3] X Research Sources} .

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Drink plenty of water and avoid unhealthy drinks. Your body needs water to function, but water is even more important for training to build muscle. If you’re not getting enough water right now, drinking enough water can actually help you lose weight. ^{[4] X Source of Study} Do not drink coffee, energy drinks, sodas and juices, and replace with water to make sure you stay hydrated and healthy.

The amount of water to drink depends on the body of each person. The recommended number of 8 cups per day is an estimate only. As a general rule, if the urine is light yellow or clear, the body is well hydrated. If your urine is dark yellow or dark in color, you need to drink more water.
You should maintain electrolytes during exercise, but don’t just drink sports drinks like Gatorade. Electrolytes are essentially “salts” mixed with water. For example, almost anything with ingredients in the first and second groups of the periodic table (such as sodium, potassium, and magnesium) will be an electrolyte when taken with water. They are found in table salt (sodium chloride), bananas (potassium) and mineral-rich vegetables like kale. Eating salted bananas and seeds while drinking enough water is a healthy way to maintain electrolyte balance, while avoiding colorants or sweeteners.

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Do not believe in unscientific diets. You see a lot of ads on the internet and in magazines saying that this or that diet will make you look like some celebrity X for a few weeks. However, these diets are impractical and also very dangerous. Starving the body is definitely not a good choice. It is true to eat less than usual, but you still need to eat. You also shouldn’t follow a diet that completely bans a food group, such as the Atkins diet. Your body needs a variety of nutrients, and a varied diet is key to staying healthy.

You need to eat at least 1,200 calories per day. Never eat less than 1,000 calories per day, as this will greatly increase the risk of complications such as gallstones. ^{[5] X Research Sources}

Build exercise habits

Schedule a heavier workout over time. You have to be careful with how you schedule your workouts and pay attention to the stress your body is under. For example, working out too quickly, too much, or doing only leg exercises can lead to injury. Exercise gently in the beginning to limit the risk of injury, especially when your health is not good. Rest between exercises, and never do intense workouts for more than two hours in a row. Cycle training for the following muscle groups: legs, arms, core, etc. Adjusting your workout tempo in this way will help keep you from getting overwhelmed.

For example, you could do a 10-minute “monkey arm” exercise in the morning, followed by push-ups, swings, and burpees. Try walking up and down the stairs for 30 minutes at noon, then swimming an hour after school.
Another example of a workout schedule would be: cycling 30 minutes to school, taking a daily fitness class, and doing light cardio 30 minutes before doing your homework.
Try to do 30-60 minutes of light cardio each day, like walking or cycling. You can schedule a few more intense workouts during the week.

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Take time each day to exercise and eat right. You can overcome lazy thoughts by scheduling a workout and consistently making it a habit. Just like every day you take a few minutes to brush your teeth, you can make time to prepare a healthy breakfast, and time to exercise. If you are determined to stick to your schedule, it will become a habit.

For example, you can add 30 minutes to your “prep before bed” routine. Before you go to the bathroom and brush your teeth, do some exercise for about half an hour, such as jumping rope.
Reward yourself for meeting time goals. For example, after each week of sticking to a workout schedule, you could invite a friend to go to the movies. You can use food as a reward, like a cookie (buy a good cookie from the store to make sure you only eat one), which is also a way to help keep you from feeling deprived. There are a number of apps that can help you meet these timing goals, for example Pact which rewards and penalizes you based on your performance.

Make fitness a part of life. You can choose a sport as a hobby for you, or something that you will do every day, as it is part of your lifestyle. You often see this in mountain athletes, who will at least go to the gym once a week and go hiking on weekends, or runners who often go for an early morning jog.

If you are really interested in martial arts then you should sign up for judo lessons. Find a local judo class and go there to practice every day.
Classes at a local community center or a similar health club will cost much less than a gym that specializes in martial arts. They often offer scholarships for you to attend classes for free if you qualify.

Advice

Jogging with your pet dog is fun and beneficial not only for you but also for the dog.
Eat protein but don’t overeat. Food sources of protein are fish, eggs, poultry, and nuts.
If you don’t see results after a month, keep practicing. One month is the time for results to start appearing, but most people only see visible results after two months.
Drink a lot of water. Water can relieve muscle tension and help muscles grow faster.
Don’t judge success by weight loss, because muscle weighs more than fat.
Avoid eating until your workout is over; Eating before exercise can cause cramping and severe abdominal pain.
Don’t do the same exercises from day to day. You should shuffle the exercises to avoid boredom.
Maintain a balanced diet.
If you want to run, don’t run fast at first. Running fast will make you tired quickly.
Strictly following the outlined plan, that is the only way to achieve the goal.
Adjust your workout if you find it too easy or too difficult. If the session is too heavy, you will be prone to injury, if it is too easy, it will not bring results.
Exercise with friends. Exercising with other people will make the atmosphere more lively.

Warning

Exercise is most effective when combined with a healthy, balanced diet.
Start up and cool down properly.
Stretch before exercising.
Exercise smart. You should start slowly to let your body get used to the exercise regimen.
Seek medical help if you feel dizzy, short of breath or exhausted.
Don’t exercise too hard.

Steps

Muscle development

Maintain a healthy diet

Build exercise habits

Advice

Warning

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