How to lose weight and tone in 3 months

If you want to get your body ready in record time you have to know that in a matter of 3 months you can achieve it. But, yes: you will have to be consistent and stick to the training plan that we will tell you here to eliminate fat and increase your muscle mass at the same time.

In order to lose weight and tone in 3 months you must be constant, meticulous and avoid excesses during this time. A balanced diet, healthy habits and 4 or 5 days of training a week is what you will need for your set-up. Both men and women will be able to change their bodies if they follow certain guidelines and no “whims” are allowed. It will be only 3 months with which you can change your life, do you try it?

4 or 5 days of weekly training

In order to have a fitness body in 3 months it is essential that you go to the gym. And that you go well. That is, it will be useless to go 2 or 3 days because the week has 7 days. It is most recommended that you go from 4 to 5 days, with 5 being the most optimal option and, in addition, it is best that you go interspersed days to allow your muscle to repair itself and avoid injury. Dedicating 1 hour or 1 hour and a half of training you will be able to change your body and achieve visible results in just 3 months.

Cardio is a bonus, not the foundation

In order to lose weight and tone in 3 months it is important that you take something into account: cardio exercises will help you burn fat, yes, but the important thing is to tone up. With weights and bodybuilding exercises we will be able to tone the body but also burn fat. Therefore, you have to dedicate more time to bodybuilding and that cardio is part of your training in 20 or 30 minutes. You don’t have to spend an hour on the treadmill because it won’t help you see big changes. The weights do. In this other article we tell you why burning fat with weights is better than cardio

Two different types of workouts

If you can not go to the gym interspersed, the ideal is that you distribute two types of workouts and the intervals. This way you will get used to allowing muscles have 24 hours of rest during which they will be repaired and enlarged. He thinks that rest is essential so that the muscle can feel the exercise and, also, so that it is in perfect condition. Forcing the body will only cause you pain and even injury. The best thing is that you create two types of routines, Routine 1 and Routine 2 and in which each day you dedicate to train a part of the body, for example, the upper body in the 1 and the lower body in the 2.

Abs every day

But if there is something that should be trained daily, it is the abdominal area. This part of the body is not included in the lower or upper body as it is the intermediate zone. The “core” is the central part of the body and therefore must be toned and strong. This is why it is recommended that whenever you train in the gym, you also train your abdominal muscles. But, yes: you should give at least 2 days off per week so that the muscles and fibers are repaired. In this other article we detail a good abdominal routine so that you can include it in your training.

If you want to know how to lose weight and tone in 3 months it is important that you set a routine or training plan. A lean and muscular body can only be achieved if you go to the gym and wear a nutritious and high-protein diet. You should also reduce unhealthy habits such as alcohol consumption since they provide you with toxins and empty calories, something that we must avoid as much as possible during these 3 months.

Therefore, in order to start with this “set-up” you will have to follow a well-defined routine to work your entire body completely. As we have already said, the ideal is that you go to the gym for 5 days interspersed. In addition, it is most advisable that, on each visit, you spend time working on one area of ​​the body and, thus, letting the other repair and build muscles.

Here’s an example of a good 3-month training plan that you can easily follow. It’s just an example so you can adapt and personalize it according to your physical condition or needs.

Routine 1: lower body + cardio

We begin this routine by working the muscles of the lower body of the body, that is, buttocks, legs and abdomen. Ideally, you should 4 sets of 10 reps each. For the muscle to work, you have to feel the exercise, that is, it should be difficult for you to do these series; If you hardly exert yourself, increase the weight. If the weight is too low, you will not enter the process known as hypertrophy and, therefore, your body will not change.

Exercises to include in this routine:

1. Squats
2. Specific machine for the abductor
3. Machine for hips
4. Hip lift from the floor (to strengthen the glutes)
5. Exercise of standing on tiptoe, to strengthen the calves
6. Open and close the legs with a ribbon
7. Sit-ups: you will have to do both lower, upper and lateral abs. Dedicating about 10 or 15 minutes to abdominal work is essential to strengthen the area well

After you have worked your muscles, it is important to accelerate your daily calorie burn. For this, nothing better than ending the session by doing 20 or 30 minutes of cardio. Ideally, you should bet on a workout that intersperses different intensities to increase caloric burn. You can choose to do a tape, elliptical or join a directed class, as you prefer!

Routine 2: upper body

To lose weight and tone in 3 months it is important to work the whole body. Many people make the mistake of focusing only on strengthening the area of ​​the body that they like least and this causes that, in the end, the body looks unbalanced and that no real change is observed. Therefore, it is essential that you work both the upper and lower muscles to see the change you really want.

As in the previous case, you must do 4 sessions of 10 repetitions with a sufficient weight so that you feel that the body works. The exercises that you should include on this day are:

1. Dominated
2. Push-ups
3. Weights to strengthen the biceps
4. Weights to strengthen the triceps
5. Chest toning exercises
6. Row to work the entire upper body
7. Abs: you should dedicate enough time to the abs to strengthen the entire central area of ​​your body

Once you are done with the toning exercises, it is time to do the cardio. Ideally, as we have already said, you try intensity intervals because, this way, your body burns more and consumes more fat. Dedicating 20 to 30 minutes after the weights and you will get a perfect workout.

But, even if you do a very strong training plan, if you want to lose weight and tone in 3 months it is essential that you regulate your diet. In fact, eat healthy and low in saturated fat It will be essential to be able to see any change in your body. Only by exercising your body will hardly change if you do not accompany this practice with a good diet.

To do this, you should follow these tips:

• Eliminate saturated fats: foods rich in bad fats (sugars, junk food, snacks, etc.) should be completely eliminated from your diet because what we want is to reduce the presence of fat in our body and increase muscles. Therefore, in addition to doing it in the gym, this change should be made especially in the diet.
• Eat 5 times a day: distribute the food intake during the day so that your body is well fed and nourished and, in addition, you increase the work of metabolism.
• Drink a lot of water: The consumption of 2 liters of water a day is essential to ensure that the muscles are well hydrated. When working with them, it is important that we give them extra hydration so that they do not break or injure themselves.
• Increase protein intake: if you want to increase your muscle mass, proteins are your best allies. The reason is that it is the component that is found in muscle tissue and, therefore, will help you increase muscle mass. You will not need to drink protein shakes but simply go on to enjoy a high protein diet.
• Reduce alcohol to the maximum: It is important that during these 3 months of diet you reduce or completely eliminate alcohol consumption. The reason is that alcohol gives you a lot of empty calories that your body does not need, as well as toxins. It also affects …