Whether you want a flat stomach, slim hips or bulging biceps, body sculpting can help achieve your goals. You'll need to be consistent with your workouts and watch your diet as well. The most rigorous sculpting program will not change your body if you eat more calories than you burn.
Circuit Training
Circuit training uses both cardiovascular and resistance training to build muscles and burn fat. Circuit training is particularly effective at body sculpting because you get the benefits of weight loss while building muscle. Circuit training provides quick and visible results, which makes it easy to stay motivated while sculpting your body. Circuit training is flexible, and you can include a variety of exercises, depending on which areas you want to emphasis. One example of a circuit-training workout is to perform 30 seconds worth of sit-ups, pushups, squats, lunges and pull-ups. Rest for 30 seconds between each exercise, and after completing the entire circuit, repeat twice. As you get stronger, you will be able to perform more of each exercise in the 30-second window.
Kettlebell Workouts
Kettlebell workouts are increasing in popularity and for a good reason. Kettlebells are an effective way to sculpt your body because the exercises work multiple body parts at one time. For example, the basic kettlebell move, the kettlebell swing, works the lower body, core and shoulders. Once you learn the movements, you can increase the speed that you perform the exercises, which raises the heart rate, making this an effective cardio workout for fat burning as well.
Heavy Lifting and Cardio
Lifting heavy weights will change the shape of your body. Work your entire body, not just the areas where you hope to see improvements. This prevents you from developing muscular imbalances and injuries. Lift weights that are heavy enough to perform no more than 15 reps. Once you can complete 15 reps, add weight for that exercise. Weight train two or three times a week and perform cardiovascular exercise three to five days each week. The cardiovascular training will help burn excess fat, making your muscle gains visible.
Signs of Overtraining
When starting any rigorous exercise program, such as a body-sculpting workout, watch for signs of overtraining. Symptoms of overtraining include loss of appetite, excessive soreness, a heavy feeling in the legs, depression, irritability, trouble sleeping, fatigue and slow recovery from workouts. If you experience symptoms of overtraining, reduce the intensity of your workouts or stop them entirely. When you resume exercise, begin at a lower level and pay attention to how your body feels.
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