Exercise and diet are both equally essential if you want to reshape your body. Specifically, resistance-training exercises shape your muscles more than aerobic exercises. On the other hand, aerobic exercises enhances the rate at which you burn body fat, thus augmenting the appearance of your shapely muscles. To reshape your body through diet and exercise, you must consistently train throughout the week using a combination of progressive resistance training, high-intensity interval cardio, long-duration aerobic sessions and a reduced-calorie diet.
Things You'll Need
- Flat exercise bench
- Cable machines
- Stationary bicycle
- Measuring cups
- Measuring spoons
Complete a full-body weight-training routine twice per week using dumbbells, your body weight and weight machines. Do these workouts with two to three days between each section. Perform three to four sets of six to 12 repetitions per exercise.
Focus on dumbbell exercises for your first workout of the week including flat dumbbell chest presses, one-arm dumbbell rows, overhead triceps dumbbell extensions, alternating hammer curls, dumbbell sumo squats, one-arm dumbbell dead lifts, dumbbell lateral raises and abdominal double crunches.
Perform your second workout of the week using your body weight and cable machines including pushups, seated cable rows, triceps dips, biceps curls, leg extensions, leg curls, shoulder presses and lying leg lifts.
Complete one weekly sprint interval workout using a stationary bicycle. Do 20 seconds of very high-intensity exercise immediately followed by two minutes and 40 seconds of low-intensity exercise.
Pedal as fast as you can against a moderate to high resistance on a stationary bike for 20 seconds then pedal slowly against a low resistance for two minutes and 40 seconds.
Complete 10 to 12 of these intervals. Sprint training forces your muscles to contract very forcefully and with lots of power, reshaping your body.
Perform two days of cardiovascular training that lasts 45 to 90 minutes. It takes your body between 20 and 30 minutes to tap into the fat you have stored all over your physique.
Use a moderate to somewhat challenging intensity for your long workouts. For instance, jog on a treadmill or outside for three minutes, then walk for two minutes, totaling 45 minutes. By incorporating walking bouts within a jogging routine, you are able to go for a longer duration and burn more calories compared to doing a 20-minute nonstop jog then quitting because you are exhausted.
Add five to 10 minutes more to each successive long-duration aerobic workout until you can complete 90 total minutes.
Decrease the number of calories you eat every day by 500 to 1,000 to potentially lose between 1 to 2 pounds of body fat per week from simply modifying what you eat and drink.
Use measuring cups and measuring spoons to portion your food so you alter your portion sizes as opposed to changing specific foods, making it easier to cut calories. Two servings of unflavored, cooked pasta is 1 cup, or about 240 calories, compared to the pasta you haphazardly ladle into your bowl.
Reduce your high-calorie beverage consumption by using smaller cups. For instance, instead of having your coffee in a large mug thus needing plenty of sugar, cream or milk, use a smaller cup to potentially reduce the calories by half. Get a small beverage instead of a large one when ordering from a restaurant or coffee house.
Keep the tempting foods out of your house such as chips, cookies, cakes, candy or whatever it is you overindulge in.
Tips & Warnings
- Consider changing your mode of interval training every four to six weeks by using the elliptical machine, a treadmill or training outdoors. Be very meticulous with maintaining a weight-training journal to ensure you are doing more than you did before, such as doing one more rep, one more set or increasing the weight by as little as 5 pounds; this ensures you are using progressively challenging weights to continue to reshape your body. Likewise, keep a detailed food journal to ensure you are eating within your daily allotted calories.
- Begin your workouts slowly to reduce your risk of getting injured. Check with your doctor prior to beginning a new workout and dietary program to ensure you are not exacerbating any current health conditions.
- Exercise Prescription on the Internet: Exercise & Weight Loss
- Exercise Prescription on the Internet: Weight Training Guidelines
- Strength and Conditioning Journal: High-Intensity Interval Training: Applications for General Fitness Training; Brad Schoenfeld, et al.
- Strength and Conditioning Journal: Fat Burning; Bruce Craig, Ph.D.
- ACSM’s Health & Fitness Journal: Your Clients Are What They Eat: Balancing Weight with Diet Part 1; Gary Miller, Ph.D.
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