While shedding unwanted pounds benefits your body through a better appearance, improved self-esteem and overall wellness, getting ripped --- or building muscle --- also gives your body increased power to burn calories and lessens your chance for bone weakness. Ensure your long-term health by taking safe steps to lose weight fast and get ripped.
Step 1
Keep it simple. Fad diets often require foods that are expensive or may not be available in regular grocery stores. Your healthiest and most convenient option comes from a diet with plenty of vegetables and fruit, as well as whole grains. Nuts, seeds and low-fat dairy products are also beneficial.
Step 2
Grab a barbell. Your doctor can recommend strength training activities to get you ripped safely, which may include weight lifting or body-weight exercises like sit-ups and squats. Aim to work your muscles at least three times weekly, 30 minutes at a time.
Step 3
Put your feet to work. Walking and jogging are aerobic activities that aid your weight loss by burning calories. Aerobic exercise also enhances the function of your cardiovascular system when performed for 30 to 45 minutes most days of the week.
Step 4
Drink for your waistline. Water ensures your body remains hydrated and doesn't have the sugar and calories found in most sodas, flavored teas and fruit drinks.
Step 5
Place a priority on healthy protein. Aim for lean cuts of meat that provide protein without expanding your waist.
Step 6
Stretch for the sky. Athletes often prefer to get ripped by stretching resistance bands that build muscle. Try an overhead triceps extension by placing one side of the band beneath your foot and the other side in your hand. Position your elbow so it points to the sky and ensure your hand is behind your back. Stretch the band by straightening your elbow and point your hand upward.
Step 7
Snack with a purpose. Consider carrots, celery, popcorn without butter and fig bars as healthy options.
Step 8
Spin the wheels of fitness. Riding a regular bicycle or a stationary bike at your gym can burn as many or more calories as other aerobic exercises like walking or running, and it puts less strain on your body.
Tips and Warnings
- While swimming is a healthy aerobic activity, some people --- especially those with heart problems --- are unable to maintain a consistent pace for the duration of a recommended 30-minute workout, which limits your overall benefits.
- Vigorous exercise can threaten your well-being, especially if you are taking medications. Schedule a visit with your doctor prior to starting your fitness regimen, so she can review your activity schedule and make changes suited to your age and overall condition.
Things You'll Need
- Drinking water
- Resistance band
- Bicycle
References
- MayoClinic.com: Slide Show: Core Exercises
- KidsHealth.org: Strength Training
- MayoClinic.com: Exercise For Weight Loss: Calories Burned In 1 Hour
- Sports Injury Clinic.net: Resistance Band Overhead Tricep Extension
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
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