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It would also be good to do five or six meals per day instead of three large meals. This will speed up your metabolism and keep you away from outbursts of food. The cardio and weights. Aerobic exercise is a part of the program, provided you do it in moderation. Do not fall into the trap of doing much aerobic exercise since doing so in excess can get away than get close to your efforts by having a body marked. Weight-bearing exercises also play an important role in having a defined body. Without however maybe not the one you expect to have. For your goal of having a toned body exercises with weights are used to retain the amount of muscle that you currently have.