In recent years, the slim, toned physique has come into vogue as the ideal. This trend is reflected everywhere from models in mainstream advertisements to actors in Hollywood. There are many factors that influence your ability to achieve this look, including genetics. Thus, some people are able to achieve the look with little to no effort. If you're not one of them, don't despair; by following a consistent program of diet and exercise, almost anyone can get slim and toned.
Step 1
Make adjustments to your diet. Even if you've already got the slim part down, the ability of your muscles to look toned is predominantly a matter of diet; even a small layer of excess fat can completely obscure muscular definition. If this is the case, remove sweets, desserts and sugary drinks from your diet.
If you have a significant amount of extra weight to lose, use the nutritional information provided on your food's packaging to calculate your daily caloric intake, and aim to reduce this amount by 500. In either case, increase your protein intake by replacing carbohydrates with lean protein sources such as meat, fish and beans.
Aim to consume one gram of protein for every two pounds of body weight. This protein surplus will fuel your muscles and reduce your sugar cravings by naturally reducing your appetite.
Step 2
Begin a steady program of cardiovascular exercise. While this may not be very appealing, remember that cardio is a key component of fat loss, and you may come to enjoy it. Choose from any heart-rate-elevating activity, from running to swimming to organized sports.
At first, aim to complete three cardio sessions each week. Each session should last about 20 to 30 minutes and should maintain a high level of intensity. Alternately, do about 45 minutes of low-intensity activity.
As your level of fitness improves, increase the frequency, intensity and duration of your weekly activity. By maintaining a consistent cardio routine, you will allow your body to maintain a consistent metabolism in spite of your calorie-reduced diet, leading to continued fat-loss over time.
Step 3
Begin a supplementary program of weight training. Contrary to popular belief, weight training won't make you 'too big,' especially if you're following the diet above. It will, however, allow you to retain lean muscle while losing fat, helping you achieve the toned look as quickly as possible. Complete at least two resistance-training sessions each week.
During each session, concentrate on compound exercises such as squats, deadlifts, chest-presses, shoulder-presses and rows. For each exercise, perform three to four sets of 12 to 15 repetitions, resting for 90 seconds between sets.
Things You'll Need
- Calculator
- Access to a gym
References
- International Journal of Obesity: High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American Journal of Clinical Nutrition: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance
Member Comments