The exercises to lose weight and tone up are different. While the former promotes an increase in heart rate and respiration, forcing the metabolism to work more quickly to provide energy to the body, the latter are focused on muscle work, forcing the muscles to break and grow naturally and without injury .
Among the exercises to lose weight we find cardio, such as running and simple movements like jumping rope. Toning exercises usually include weights or the body’s natural weight, to create tension in the muscles.
However, combining these two types of exercises in a gym routine for women means that you can not control your evolution based on your weight. This is because the weight of the burned fat will be replaced by that of the growing muscles. The advantage of this combination is that you will not be left with a flaccid appearance due to the loss of fat as the toned muscles will take their place to create the curves you so desire.
Suggestion of resistance training:
15 seconds of jumps with squats.
20 to 30 seconds of iron
Repeat the previous exercises interspersed 3 or 4 times.
Extra: for active recovery between sets, try adding a third mobility work exercise. For example: reverse thrusts with 6 to 8 repetitions per leg for 30 to 45 seconds in total.
After resistance training, add some toning exercises and get the figure you want. These exercises are also important for weight loss because older muscles need to burn more calories to stay strong and active. That is, the more toned you are, the easier it will be to lose weight because you will have the extra help of the muscles in burning fat.
Toning exercises can include weights or use only body weight. If you are a beginner, start with lighter weights and increase your weight progressively, when the first ones are already easy for you.