To burn fat and get toned it is necessary to have the right combination of a healthy balanced diet and a regular exercise program that suits your needs and requirements.

One pound of fat in the body contains the equivalent of 3500 calories and to lose this fat your body must take in fewer calories than it expends.  This can be done by either reducing the number of calories you take in each day or by increasing the number of calories you burn each day.  The best way to do it is by a combination of both. 

To lose one pound of fat each week it is necessary to create a calorie deficit of 500 calories each day (500x7=3500).  The best way to do this is by decreasing calorie intake by 250 calories and burning 250 more calories each day.

There are 2 types of exercises that you need to do to start burning fat.  The first of these is cardio type exercises such as running, swimming or boxing.  A half hour cardio workout will help to burn between 150 and 300 calories.

The second type of exercise is weight training.  This is great for toning muscles in the body and for increasing strength and flexibility.  Your weight lifting routine when it comes to toning should only involve light weights and if possible should be done just before a cardio workout.  This helps to burn 2-3 times more fat than just doing cardio alone as resistance training sends the metabolism sky rocketing and is the most effective fat burner.