While your body’s shape is partly dependent on your genetic make-up and the body type you were born with, by incorporating nutritious eating habits and regular exercise into your routine, you can transform and make some minor reshaping to your body in a healthy and natural way. With diet and exercise, you can lose fat and slim down while building lean tone throughout your body.
Losing Fat and Building Tone
A combination of a healthy eating plan and regular exercise is ideal when looking to lower your body fat. To lose fat, more calories must be burned than are consumed during a period of time. Exercise, therefore, helps you burn more calories and healthy eating helps you limit the number of calories you take in. Resistance training, or weight lifting, can also help you lose fat because it builds lean tissue and thus increases you metabolic rate. The lean tissue developments also contribute to reshaping by providing you with muscular tone.
Limiting Calorie Intake With Healthy Eating Habits
Making responsible and healthy eating decisions can help you lose fat and shape your body while providing your body with the nutrients it needs. Rather than counting calories, make gradual adjustments to your eating habits. Focus on incorporating non-fat or low-fat dairy products, whole grains, vegetables and fruits into your regular diet. Rather than three larger meals, opt for more frequent yet smaller meals throughout the day. Avoid overeating by decreasing the size of your meal portions by 10 to 15 percent and curtail your calorie intake by cutting out alcoholic beverages, sodas and foods with trans fats.
Calorie Burning With Cardio
Cardio workouts, -- like walking, hiking, jogging, biking and swimming -- are the most efficient activities for burning calories. Plus, they strengthen the cardiorespiratory system and improve heart health. Begin by performing three 20-minute workouts each week and gradually increase your overall workout time each week. The American College of Sports Medicine recommends that those who are looking to lose weight at a moderate rate should fit in 150 to 250 minutes of moderate-intensity physical activity each week, while those hoping to lose weight more quickly should get in more than 250 minutes every week. To get in 150 to 250, you’ll need to eventually build up to three to five 50-minute workouts every week.
Muscle Toning With Resistance Training
Reshape your body by building muscular tone with regular resistance-training workouts. Fit in two to three workouts each week, with one to two days of rest in between each session. A beginning workout that targets all the major muscle groups includes squats, leg curls, lying hip abductions, calf raises, dumbbell rows, lateral raises, pushups, biceps curls, triceps extensions, lying bent-knee leg raises and crunches. Begin by performing one to two sets of 12 to 15 repetitions of each exercise. Use a weight that allows you to safely and correctly perform 12 reps but makes it challenging to do any more than 15.
- Photo Credit Jose Luis Pelaez Inc/Blend Images/Getty Images
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