To achieve a lean and muscular body as a woman, you will need to incorporate aerobic exercise and muscle endurance into your daily routine, as well as shift your diet to a higher protein intake. For your exercise routine to strengthen your muscles without making them bulky, there are two aspects to remember. The first is to stretch as much as possible before and after your workout session. Yoga is a convenient form of exercise that incorporates muscle strength and flexibility. The second is to use less weight and more repetitions if you are doing weightlifting. Consult a personal trainer if you have specific concerns about your body weight in regard to your overall health before starting an exercise program.
Step 1
Take a brisk walk each morning for a minimum of 35 minutes. This will oxygenate your blood and boost your metabolism, according to Diethealthclub.com, which will allow your body to absorb nutrients and eliminate toxins more efficiently. Once you gain strength and endurance, you can choose trails that have slight inclines to further stimulate your body during your workout. Wear comfortable shoes so that you can focus on your walk and on keeping your spine straight to achieve balance and unity in your body as you walk. Cardio exercise is what is going to help you lose weight in the most efficient and lasting way.
Step 2
Make a protein shake after your morning walk using protein powder and fruit juice or milk. You can use almond, soy or rice milk instead if you are allergic to dairy or simply want to cut it out of your diet.
Step 3
Use a pair of hand weights to work your biceps, triceps and back muscles. Three- to five-pound hand weights provide enough resistance for you to strengthen your muscles without making them bulky.
Step 4
Eat foods low in fat and rich in protein along with your vegetables and whole grains. Examples include lean red meat, fish, shrimp and egg whites.
Step 5
Get a yoga subscription for a month and try to attend a yoga class every day. There are different styles of yoga to fit your needs. Some classes are fast-paced, such as ashtanga yoga, while others are calm and relaxing, such as hatha yoga. Ask the yoga instructors to explain the flow of their classes and the postures taught so you can make a decision on which class is best for you.
Things You'll Need
- Hand weights
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