Getting a tight, toned body requires that you focus on the foods you're eating as well as your exercise schedule. Your diet plan will help you burn fat naturally -- it's all about avoiding empty calories from sugary sodas and high-calorie snacks. To support muscle growth, you must also focus on eating a diet rich in high-quality proteins, also known as complete proteins. High-quality proteins come from animal products, such as milk, chicken and fish. These proteins contain all 20 amino acids your muscles use to grow and repair themselves. The right exercise regimen will help balance your fat-burning and muscle gains more effectively.
Step 1
Eliminate sugary foods from your diet -- it's best to not even have these items in your home. Empty calories from sugary foods and drinks will only contribute unnecessary calories to your diet. This also includes eliminating, or reducing, consumption of other high-calorie foods, such as cheese, nuts, fried foods and potato chips.
Step 2
Eat nutritionally-dense foods, such as whole grains, vegetables, fruit, fat-free dairy products and lean meats. These types of food are filled with the vitamins and nutrients your body needs to burn fat and build muscle. According to the Dietary Guidelines for Americans 2005 report, adult women should aim for no less than 1,600 calories per day while men need slightly more, at 2,000 calories.
Step 3
Lift weights three times per week on nonconsecutive days. Each workout should last between 30 and 60 minutes to avoid potential muscle losses. Use compound exercises to target all of your major muscle groups more efficiently during each workout. Compound exercises work multiple muscles at once. Examples of compound exercises include bench presses, squats, rows, shoulder presses, deadlifts and push-ups.
Step 4
Exercise twice per week -- on non-lifting days -- using high intensity interval training, or HIIT. This training regimen will help burn fat more effectively than moderate aerobic exercise, and it takes less time. Simply choose an aerobic activity, such as jogging. Do it for 30 seconds, then immediately transition into a sprint for 30 seconds. Repeat this rest-and-work cycle a total of 10 times. This type of vigorous exercise helps you burn more calories and build muscle efficiently, according to the Mayo Clinic.
Tips and Warnings
- Change up your weightlifting routine from time to time to keep it fresh and to promote "muscle confusion," which can help to build muscle more effectively. Drink lots of water. It will help curb your food cravings, and it's essential for muscle maintenance. Plan out your meals on a weekly basis to avoid making spur-of-the-moment trips to fast-food restaurants.
- People with heart conditions should consult their doctor prior to starting an HIIT regimen.
Things You'll Need
- Healthy foods
- Running shoes
- Weight bench and weights
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