Get Toned: How I Got Toned In 2 Weeks. Best Way To Quickly Tone Your Body.

Me, doing side planks.
Me, doing side planks. | Source

Toning The Body In Two Weeks

I wanted to build some muscle and get rid of most of the extra belly fat. Two weeks is not a very long time. So my goal was not to have a nice flat stomach within two weeks. My goal was to get a flatter stomach. I wanted to be able to see a difference after two weeks. Since I was already exercising regularly I was not overweight or really fat but like a lot of other people I wanted to get rid of some belly fat.

Being More Active

I think the best way to get rid of fat is to be more active. When I am sitting on the couch or sitting in front of a computer I am not getting closer to reaching my fat loss goal. So I spent more time being active and less time sitting on the couch. That way I used up more energy while reducing stress and boredom. Stress and boredom cause me to crave junk food.

I was more active at night and on the weekends I was also more active during the day. Try to make the most of your free time. Being more active just means you spend more time using your muscles. You could workout or you could do fun activities like rollerblading, biking, swimming, or playing sports. Activities that use up a lot of energy will cause you to burn a lot of calories. Biking is one of my favorite ways to get in shape.

Man running on treadmill.
Man running on treadmill. | Source

Cardio

I did cardio exercises like biking, running, shadow boxing and jumping rope because I can burn a lot of calories while doing cardio. There are three ways to do cardio that work well for fat loss. Some of the time I went at a fast pace for a short amount of time, sometimes I went at a moderate pace for a long time and sometimes I alternated between fast and slow.

Since I wanted to build muscle I worked at improving my strength and endurance. Going at a moderate pace does not work very well unless I try to increase the duration of the exercise or go a little faster. It was important to have both lower body and upper body cardio exercises because my legs need time to recover.

Source

Weight Lifting

I did bodyweight exercises and lifted weights so I could exercise more and so I could build more muscle. Building muscle helps with fat loss and I can exercise more if I alternate between cardio and weight lifting than I could if I just did cardio or weight lifting. Push ups, pull ups and dumbbell curls are good exercises for building muscle so they were part of my workout routine.

Diet

To reduce the amount of empty calories I was consuming I ate less junk food and drank fewer high calories drinks. Mostly I drank water because it does not contain calories. I did not count calories or try to eat less food because I don't believe starving myself is a good way to lose fat. It would reduce the amount of calories I could burn.

Measuring to see how much belly fat I have.
Measuring to see how much belly fat I have. | Source

Measuring My Progress

I checked to see how much belly fat I had by seeing how much belly fat I could grab and measuring the fat with a ruler. The method did not really tell me how much fat I had but it gave me a way to check my progress. The fat stuck out 2 inches. To see if I was making progress I just needed to do the same measurement again later.

My stomach muscles were flexed during the measurement. I focused on my belly when checking my progress because that is my problem area. Everyday I checked my progress to help motivate me to do more. Taking pictures of myself is a good way to keep track of my progress. I can see what I looked like before and compare it to what I look like now.

My Exercise List

Exercise
M
T
W
T
F
S
S
M
T
W
T
F
S
S
jogging in place
 
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exercise bike
 
 
 
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jumping rope
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shadow boxing
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side planks
 
 
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push ups
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pull ups
 
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dumbbell curls
 
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Wii Sports
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Biking outside
 
 
 
 
 
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Everyday I did some of exercises in my list and checked them off so I could keep track.
Me before toning.
Me before toning. | Source
Me after 2 weeks of toning.
Me after 2 weeks of toning. | Source

Results

After two weeks I could easily tell I had lost a significant amount of fat by looking at pictures or measuring but I could not really tell by looking at my stomach fat. I was too focused on the fat. So at first I did not notice that a greater area of my stomach was flat. Looking at a picture of my upper body helped me notice. When I measured the fat with the method shown above in the measuring section I saw that I lost 3/4 of an inch. My shorts also felt looser.

I could still grab some belly fat but not as much as before. Two weeks was not enough time to tone up as much as I wanted to but it was enough time to change my body. The lower part of my belly did not seem to change but it was obvious that the height of the problem area was getting smaller. More of my body was lean.

My body became more toned in 2 weeks but it could use some more toning.

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Comments 1 comment

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