How to Change Your Body Shape by Exercise

Changing your body with exercise takes time and effort, but the pay-offs are significant. You can lose large amounts of fat and build lean muscle mass and definition with regular exercise. Changing your body shape also requires a diet that support your training goals. Removing junk food and sugary drinks from your diet will speed up your progress a lot.

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Change Your Body for Good

Step 1

Train regularly. If you want to change your body shape, you must make working out an integral part of your everyday life. Expect to do three to five 30- to 60-minute sessions a week. Consistency is the most important element of changing your body. A workout once or twice every couple of weeks simply won't do it.

Step 2

Train hard. Your workout sessions should leave you sweaty and worn out. If you are chatting away on your cell the whole time, you probably aren't working hard enough. While some activity is better than nothing, you will change your body much more quickly and effectively if you go for moderate- to high-intensity workouts each session.

Step 3

Vary your training. Nothing kills your motivation faster than boredom with your workouts. To change your body and improve your health, include a variation of weight training, cardio training and fun, active leisure activities -- such as hiking, tennis, softball or swimming. This will keep you engaged and help prevent injuries from repetitive strain on certain parts of your body.

Things You'll Need

  • Workout clothing

  • Workout program


Training with a partner can help keep you motivated and on-track.

Try out a few different types of training to find what you like best and feel confident about sticking with.

Have a clear goal of how you want your body to look, and be realistic about the time and effort it will require to achieve.


Always learn any new exercise thoroughly, as performing movements incorrectly can cause injury.

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