How to Create a Lean Body Workout Plan

3 steps to incorporate cardio, strength training and a healthy diet to burn calories and tone muscles

So you want a lean body. Of course you do! Everyone wants to look and feel their best. To create your own effective lean body exercise plan, it's important to understand some fitness basics. While you can’t slim your waist with spot-training, you need to both build muscle and burn calories to have an effective waist slimming workout. Follow these steps to help you create the best plan that’s right for your body.

Step 1: Incorporate resistance training

According to Edward Laskowski, a Mayo Clinic physical medicine and rehabilitation specialist, resistance training can help you slim down by trimming your body fat and building muscle, which will allow you to burn more calories with less effort. This is also a great tactic for people who don’t have a lot of time.

Laskowski states that 20 minutes a day at least three times a week is enough exercise to see some results and cautions that it is important to allow one complete day of rest and recovery between strength training each muscle group. The Mayo Clinic also suggests that strength training is one of the least-expensive lean body exercises. You can use free weights or machines, less expensive materials like resistance bands or even your own body weight to complete this part of your lean body workout plan.

Step 2: Add cardio aerobic exercise

While strength training is an important part of your new lean body workout, it shouldn't be the only part of your plan. You also need to implement cardio aerobic exercise in order to burn calories in bulk and lose body fat. By doing cardio exercises, you can burn many more calories than you can while strength training, but strength training allows you to build your endurance and withstand longer cardio sessions. This, in turn, allows you to burn even more calories.

According to the Mayo Clinic, you lose weight by eating fewer calories than you burn. If you increase the number of calories you burn through your lean body workout by incorporating cardio, in addition to following a lean body diet, you can decrease your body fat!

Step 3: Get help

Weight training and cardio aerobic exercise, paired with a health lean body diet, are the integral pieces of a lean body workout plan. But it’s still best to get help from the experts. And lets face it, you can’t go calling on the doctor or a dietician every time you need to create plan that holds you accountable. Instead, you can use workout DVDs that walk you through the process without costing you a fortune. Choosing a lean body workout DVD can give you expert instruction to help you maximize your workout in the privacy of your own home.


If you can’t make it to a gym, don’t worry. There are many weight training and aerobic exercises you can do from the comfort of your own home! Although having workout DVDs and exercise equipment is helpful, you can also find aerobic and weight training exercises that require only one thing — you!


According to WebMD, there are some very ineffective exercises, like weight lifting motions performed behind your head. These exercises are not best suited to help you achieve a lower body weight and, worse, may cause injury.

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