Men and women across the globe have spent decades learning the art and discipline of obtaining the ideal physique that symbolizes beauty. Although this concept has seemed to evolve throughout the ages, a tight and toned body is a symbolic trademark of a healthy, confident and beautiful individual. Building a beautiful body requires discipline on many levels, from diet to activity, rest and topical applications.
Step 1
Purchase or borrow a set of free weights ranging from 5 to 50 lbs. These free weights will offer the flexibility to cater to improved strength over time. Resistance bands or gym equipment are also productive training options. Complete three separate sets for each muscle group, using 8 to 12 repetitions with a weight that challenges the muscles. This will cause stress and breakdown within the muscle fibers. Apply slow resistance movements from the calves up the legs, to the core, chest, back, biceps, triceps and shoulders.
Step 2
Apply heavier weight on the back, chest and leg sets, as these are large, compound muscle groups that require greater resistance to achieve fatigue. Breathe out on the exertion and focus mentally on the muscle group being challenged during each repetition.
Step 3
Use aerobic and anaerobic exercises three or more times a week to burn fat. Always look for ways to incorporate cardiovascular training activities into your schedule through sports such as running, cycling, dancing or any activity that raises your heart rate to 60 to 75 percent over a 30- to 45-minute time frame.
Step 4
Stretch the muscles that were trained aggressively and hold the stretch consistently for 10 to 15 seconds while breathing deeply. Do not bounce as you stretch to avoid straining or pulling muscles. Stretching will quickly circulate blood into the muscles providing increased flexibility and the lengthening of muscle tissue, thus creating a long and lean appearance, highlighting a sculpted physique.
Step 5
Eat small-portion meals every 3 to 3.5 hours with a ratio of 40 percent lean protein, 40 percent complex carbohydrates and 20 percent healthy fats. This combination of food will keep the metabolism consistently burning calories. When your metabolism is forced to process nutrients throughout the day, heat is produced and calories are burned all day.
Step 6
Invest in the highest-quality lean protein sources available, as protein is the prime source for muscle rejuvenation. Eggs, nuts, lean meats and whey protein powders are all excellent sources of highly bio-available, nutrition-rich proteins. Diet and nourishment will make or break any attempt at building a beautiful body. The foods and supplements chosen to fuel the body will directly help or hinder the efforts made with resistance training aerobic activity. When training is consistent, the body requires more sustenance to replenish the muscle tissue and the energy supply.
Step 7
Apply highly emollient lotions and/or oils to the skin to keep the complexion beautiful. When the muscle structure is tight and fat is reduced, the exterior requires topical applications of healthy moisturizers to keep the skin radiant as the muscles are sculpted beneath. The moisture within the skin will offer high reflection of light and will promote the beauty of the whole body.
Tips and Warnings
- Research in depth a variety of training methods and routines to find one that caters to your lifestyle, health and availability. If you suffer from disease or injury, speak with a certified professional about alternative exercises and nutritional plans that can support your current health status.
- Always consult your primary care physician or family doctor before making any major adjustments to your diet, or if you plan to begin an exercise regimen. If you have previous injuries, consider proper adjustments to exercise programs to protect the areas of concern. Always do adequate research on any and all supplements you take, and speak to your doctor about any additional supplementation you may want to add to your diet.
Things You'll Need
- Free weights
- Tennis shoes
- Comfortable clothing
- Yoga mat
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