Many fitness programs and fat-busting regimes promise to get you slim and trim. Most if not all of these sure-fire ways to get an A-list body involve a set of standard rules that cover correct diet and regular exercise. A common sense approach to building your dream physique will result in a lean and muscular body that can contribute to a long, healthy and happy life.
Lose any excess weight. Reduce your calorie intake and cut out salty snacks and food high in carbohydrates. Increase the amount of lean protein in your diet by adding fish, chicken, nuts and beans. Eat five portions of fresh fruit and vegetables every day to help control your appetite.
Increase your levels of aerobic exercise. Aerobic exercise burns fat, revealing the lean muscle under your skin. Spend at least 150 minutes being physically active every week.
Lift weights two to three times per week. Resistance training increases lean body mass by building muscle. The added benefits of building muscle are improved coordination and balance, along with a reduced risk of osteoporosis.
Add squat exercises into your fitness regime. The squat is a large-muscle exercise that will add lean muscle mass. It works the muscles in your legs and also strengthens your back.
Stay motivated while building your lean, muscular body by recording your results. Set goals and -- once you reach them -- set harder targets. Celebrate each achievement.
- American College of Sports Medicine: Safety of the Squat Exercise
- American College of Sports Medicine: ACSM’s Certified News: Page 9: Resistance Training and Diabetes
- European Food Information Council: Types of Exercise
- Journal of Applied Physiology: Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults
- American College of Sports Medicine: ACSM Position Stand on Physical Activity and Weight Loss
- American College of Sports Medicine: Resistance Training for Health and Fitness
- Harvard School of Public Health: The Nutrition Source: Protein
- Harvard School of Public Health: The Nutrition Source: Vegetables and Fruits
- SimpleScienceFitness.com: Seeing Results: Motivation