Losing weight and gaining muscle definition requires changes in your daily routine. To succeed, you must acquire healthy eating habits and modify or begin a rigorous exercise program. By incorporating the diet, aerobics and strength training combination, you will see a decrease in your body fat levels and enhanced muscle tone.
Diet
You don't need to count each and every calorie you ingest. You also shouldn't succumb to fad diets. It's more important that you consume foods that are nutrient dense and low in sugar and saturated fats. The American Heart Association recommends finding a variety of foods that you enjoy so you'll be more likely to stick with your weight loss regimen. The majority of your diet should include fruits, vegetables, whole grains, low-fat dairy and high-quality proteins. Citrus fruits in particular help regulate insulin production and reduce binge eating. Omega-3 fats found in flaxseed and fish help your body burn fat efficiently.
Cardio Activity
Aerobic exercise is essential for any weight loss program. It burns calories and helps shed body fat so your muscle tone is visible. You may engage in walking, jogging, dancing, cycling, swimming, kickboxing or stair climbing to lose weight. Instead of doing these activities for an extended period, try interval training. Alternating high-intensity and low-intensity training for short time periods burns more calories than longer, even-paced workouts, according to MayoClinic.com. Aim for at least 30 to 45 minutes of cardio activity, five days a week.
Strength Training
If you want to lose weight and gain muscle, strength training is crucial. While muscle weighs more than fat, it decreases your body fat levels and burns more calories when you're at rest, according to MayoClinic.com. To lose weight and tone your muscles, work all your major muscle groups at least two to three times a week. Use lighter weights and perform more sets with higher repetitions.
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