Ideally you need a minimum of three days and a maximum of six. Dedicate three weekly sessions to weight training. Make these total-body workouts, in which you work every major muscle group in a single session. This burns more calories and fat than training just one or two muscle groups each workout. Leave at least one day between each weights workout. For your cardio, three 20- to 60-minute sessions of vigorous activity each week. If you can get to the gym six times per week, perform weights and cardio on different days; if not, then do both in each workout.
The best method for weight training is to choose multi-joint exercises that hit lots of different muscle groups. Moves such as squats, lunges, deadlifts, pushups and rows should make up the majority of your program. Perform two lower-body and three or four upper-body exercises each session, each for three to four sets of six to 10 repetitions. This goes against the traditional recommendation of using light weights for higher reps for toning, but lifting heavier provides a greater anabolic response, which actually leads to faster fat burning.
For weight loss and toning cardio, you can't beat interval training. Increasing your cardio intensity by doing intervals not only saves you time, but also means you keep burning fat long after you finish your session. The beauty of interval training is that you can use any gym cardio machine, or try something a little different such as sprinting outside.
you won't lose weight and tone up unless you also reduce your food intake. Get rid of the junk food from your diet, focus on unprocessed foods that keep you feeling full, such as vegetables and fruits, lean meats, dairy and whole grains. Aim to lose 1 to 2 pounds per week; you'll need to cut 3,500 calories to lose 1 pound of fat. Reducing your daily calorie intake by 500 will yield a 1-pound loss each week; adding exercise should take you closer to the 2-pounds per week mark. If you hit a weight loss plateau, add 10 to 40 minutes of moderate-intensity cardio after each interval workout.
I suggest trying the following interval system! The Peak 8!
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between each outburst.
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?v=zy7j9FRiJpg&list=PL9FxWnfq1Oyo9pHHUPHeQne4iqoZ4zTN_
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.
Make sure to get the OK from your doctor!!