How to Get a Toned Lean Body
Many people are genetically predisposed to a toned, lean body. Others, however, need to adhere to a strict regimen of diet and exercise to fulfill the requirements it takes in order to achieve results. In addition, what works for one individual might not be effective or tolerable for another in achieving her goals. You should not expect to gain a lean and toned body overnight, however, with the right tools and determination you will begin to see results, which will further boost your confidence, and give you the incentive to continue on.
Things You'll Need
- Physical examination
- Pilates classes
- Exercise regimen
- Healthy eating plan
Instructions
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Get a physical. To make sure you are healthy enough to begin an exercise and weight control program, you need to visit your doctor. He will examine you and take a detailed history to determine if your body can accommodate the rigors and challenges of a physical fitness program. In addition, ask your doctor to recommend a series of exercises and a healthy eating plan to assist your goals of achieving a toned, lean body.
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Enroll in a Pilates class. Pilates is a form of exercise that improves muscle strength, tones muscles and promotes weight loss, through a series of exercises designed to be performed systematically. In addition, almost anyone can participate in Pilates classes, including pregnant women and the elderly. It is prudent, however, to discuss Pilates with your healthcare provider before enrolling in a class.
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Do aerobic exercise. Aerobic exercises burn fat and calories, while promoting cardiovascular health. By losing weight through aerobic exercise, you will notice a more toned and lean body appearance. Although considered safe, even for cardiac patients, talk to your doctor about aerobic exercise before you start. This is especially true if you have a pre-existing condition, such as high blood pressure or heart problems.
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Consume a healthy diet. Eating foods that are low in fat and high in fiber, and consuming fruits, vegetables and lean protein discourages weight gain and promotes a leaner body. Eating a diet high in fat and calories is unhealthy and can promote high blood pressure, hindering your efforts to exercising effectively and safely.
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Take a walk. Low impact activities such as walking burns calories and encourages weight loss. In addition to toning the calf muscles, swinging the arms while walking tones them, while burning additional calories.
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Tips & Warnings
Stay motivated. While exercising or walking, listen to music. The beat will keep you motivated and encourage you to work harder in your efforts to achieve your toned body.
Stop smoking. You cannot exercise to your full potential when you smoke. In addition, smoking before exercising can be dangerous as it constricts blood vessels and puts you at risk for a cardiac event. Ask your doctor to recommend methods to assist you in quitting.
References
- Photo Credit lean and mean image by jimcox40 from Fotolia.com
