A strong, toned and muscular physique is created in the kitchen and refined in the weight room. Tosca Reno, author of "The Eat Clean Diet Recharged," suggests that a toned body is 10 percent genetic, 10 percent strength training and 80 percent nutrition. Physique competitors, fitness models and bodybuilders maintain a toned physique due to their consistent commitment to a specific diet.
The Facts
In a 2008 issue of "Nutrition & Metabolism" researchers revealed that a high-protein, low-carb and low-fat diet improves the physiological adaptations to exercise such as increased fat reduction, longer time to exhaustion and enhanced muscle mass. A 2010 issue of "Nutrition & Metabolism" revealed that resistance training combined with a low-carb, high-protein diet was significantly more effective in reducing body fat as compared to a resistance-training program on a regular diet.
Features
A diet plan for toning will include six small meals of vegetables and lean proteins such as turkey, chicken, non-oily fish and egg whites. Two to three servings of raw nuts and two to four servings of starchy complex carbs--like sweet potatoes--oatmeal, brown rice, and other whole grains should be consumed each day. Make water your beverage of choice to keep you hydrated. A 2008 issue of "Obesity" discovered that an increase in water consumption was associated with significant loss of body weight and fat over time.
Considerations
Change your diet gradually to enhance your ability to succeed. Take a refillable water bottle with you to work to increase your water consumption. Buy a week's worth of fresh produce from the store and make a conscious effort to consume it within the week. Prevent dietary mishaps by choosing wisely; always opt for the healthiest choice.
Warning
In a 2010 issue of the "International Journal of Obesity" researchers suggest that weight-loss programs produce short-term benefits but there is little data to support their efficacy in achieving lasting weight loss for the majority of participants. Avoid being a statistic with proactive steps to maintain your diet.
Maintenance
View your diet plan as a long-term commitment. Stick to the plan most days of the week. The natural sweetness of fruit may curb your sweet tooth and the consistent consumption of six small meals will reduce or eliminate your tendency to overindulge in the evenings. Get emotional eating under control with a new outlet. Try a yoga class, go for a walk with a friend or take a kick boxing class to reduce stress.
References
- "Nutrition & Metabolism"; Resistance Training in Overweight Women on a Ketogenic Diet Conserved Lean Body Mass while Reducing Body Fat; P Jabbekk et. al.; Volume 7, Issue 17; 2010
- "International Journal of Obesity"; Evaluating a 'Non-Diet' Wellness Intervention for Improvement of Metabolic Fitness, Psychological Well-Being and Eating and Activity Behaviors; L. Bacon et. al.; Issue 26; 2002
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
- "Obesity"; Drinking Water Is Associated with Weight Loss in Overweight Dieting Women Independent of Diet and Activity; J Stookey et. al.; Issue 16; 2008
Member Comments