Kicking your body into shape requires determination, time and adequate knowledge of the body. Losing body fat will result in weight loss and a body shape that is thinner and more toned. While there are innumerable programs offering pills, shakes and powders that claim to help you lose inches fast, the best way to make your body smaller uses dietary changes and exercise.
Step 1
Check your dietary composition. The calories in your diet should be 15 percent protein, 30 percent fat and 55 percent carbohydrate, according to dietitian Joanne Larsen. These should be from lean sources like chicken, unsaturated foods like olive oil and complex foods like whole wheat or vegetables.
Step 2
Exercise on the Tabata protocol. Tabata is a 14-minute high-intensity cardio program that is designed to increase the amount of calories your body burns for up to 48 hours after the exercise session has ceased. To perform a Tabata session, warm up for 5 minutes at a brisk walking pace and then sprint as hard as you can for 20 seconds. Follow this with a 10-second active recovery and repeat this cycle for a total of eight times. When you are done, cool down at a brisk walking pace for 5 minutes.
Step 3
Strengthen your muscles with full-body exercises three times a week. Perform each exercise for three sets of 15 to 25 repetitions, recommends the National Academy of Sports Medicine, and reduce your time between them to 30 seconds.
Step 4
Run five days a week for an hour each day to lose weight, recommends the American College of Sports Medicine. That's the amount of cardiovascular exercise necessary to reach your goals. A good jogging session starts with a 5-minute warmup, then jogging at a semi-comfortable pace for an hour followed by cooling down with a brisk 5-minute walk.
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