Burn Body Fat by Toning Muscles

• 1
  Arm lifts will tone your muscles.woman lifting arms image by Jane September from Fotolia.com
  
  Start with a 1 lb. weight. Do biceps curls, triceps curls and arm lifts for 10 to 20 repetitions each. Increase weight by 1 lb. increments. But only add enough weight that you can tolerate -- anything beyond that and you can strain your muscles.
  
  
• 2
  The bench press will tone your arms and chest.senior power 45 image by Paul Moore from Fotolia.com
  
  Perform bench presses and abdominal curls for 10 to 20 reps each. For beginners, do the bench press with bar only -- without weights -- slowly add weights in 5 lb. increments. To perform a bench press without bar, use hand or wrist weights of 1 to 2 lbs. and only increase with amounts of weight you can handle without stressing your muscles too much.
  
  
• 3
  Squats tone your legs and help with overall balance.young business man exercising image by MAXFX from Fotolia.com
  
  Do straight leg raises while lying on your back and stomach, and squats for 10 to 20 reps each. For leg raises, lay on your back and bend one knee. Lift the other leg up straight to the height of your bent knee. Begin without weights, then increase by 1 lb. at a time. Flip over to your belly. Keep leg straight and lift your leg up behind you. For squats, begin in a standing position with feet shoulder-width apart and your back straight. Bend knees and lower your upper body 90 degrees, about the height of your knees similar to sitting. Do not squat lower than the height of your knees to avoid back and knee pain.
  
  
• 4). Perform a cardiovascular routine such as brisk walking, jogging, jump rope or cycling for 20 to 30 minutes three times per week. These regular activities will allow you to consume more fatty-type foods because you'll burn off the fat on a more consistent basis. However, even though you're doing more cardio, eat fatty foods in moderation.