2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Achieving a tight body means that you need to improve your diet and stay disciplined with your workouts. Strengthening muscles tightens your body.
Increasing your muscle building workouts in your weekly fitness program can give you the results you are looking for.
Eating the right foods allows you to get the nutrients your body needs to maximize muscle and minimize fat storage.
Feeding:
Step 1 - Create a calorie deficit
To lose weight, you need to burn more calories than you consume daily. You achieve calorie reduction by reducing your total caloric intake and burning calories through exercise;
Step 2 - Eat six small meals a day, divided into two or three hours
Eating more often helps suppress your appetite and increase your metabolic rate to burn more fat. Consume breakfast, lunch and dinner with three more snacks during your day;
Step 3 - Consume different nutrients
The goal is a diet in which 45 to 65% of calories come from carbohydrates, 10 to 35% protein and 20 to 35% fat. Choose healthy carbohydrates such as whole grains, fruits and vegetables. Choose lean proteins such as lean meats, low-fat dairy products and protein shakes, and choose healthy fats such as olive oil and nuts.
Emphasize the workout:
The trainings
Step 1 - Perform at least 30 minutes of aerobic activity a day
Cardio training helps you burn fat and tighten your body. Choose activities that work the whole body, such as running, swimming or kickboxing, to burn the most calories;
Step 2 - Exercise at intervals to maximize your calorie burn
Interval training burns more calories in a short period of time. For example, sprinting for 30 seconds and jogging for one minute, alternating for 30 minutes;
Step 3 - Perform workouts 3 to 4 days a week
Divide your days by working your legs one day, your chest and triceps together, and your back and biceps on a separate day. Choose six to 10 exercises each day for training;
Step 4 - Focus on your abdomen
Choose three exercises, complete three sets of 15 repetitions each.
Consult your doctor before making any dramatic changes to your diet or fitness regimen.
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