In today’s society being toned means having a smaller waist and bigger biceps, however, the meaning behind being toned is so much more than that. Being toned means having a strong and lean body, one that appears healthy and exhibits strength and flexibility.
Being toned also helps you to lose weight faster because it increases your metabolism while burning fat more efficiently. If you are looking to tone up or simply lose weight faster, here are the top 10 tips for you!
What you will learn
1. Jump Start Your Morning
It might sound silly, but starting your day with a morning workout can really help you to shed some extra pounds. Research has shown that people who exercise in the morning have a higher metabolic rate throughout the entire day, which can lead to increased fat burning and more weight loss.
Additionally, if you start your day with exercise, you’ll be less likely to make poor food choices throughout the day since you’ll already have burned off some calories! If you aren’t a morning person, don’t worry! Exercising in the evening has many of the same benefits and can be a great way to end your day.
2. Eat More Protein
Protein is essential for building muscle, so if you are looking to build up your biceps and triceps, you are going to want to make sure you are getting enough protein in your diet! Besides assisting in the process of muscle building, protein has many other benefits as well. It can help to reduce cravings, increase satiety after meals, and improve metabolism for increased weight loss. To maximize your protein intake throughout the day, it is recommended that you eat protein with each meal. This will help you to feel fuller for longer and prevent you from overeating. A good rule of thumb is to consume one gram of protein per pound of body weight.
Don’t Neglect Strength Training
We all know that cardio is very important when it comes to losing weight, but a lot of people tend to neglect strength training. Strength training is essential for both men and women who are trying to lose weight and tone up.
In fact, a study found that women who performed resistance training twice a week for 12 weeks lost more fat than women who performed aerobic exercises. Furthermore, strength training also helps to prevent future weight gain and aids in keeping your metabolism high and your muscles lean. It’s also important to note that strength training doesn’t have to mean going to the gym several times a week and lifting incredibly heavy weights.
Besides squats, lunges, and other bodyweight exercises, there are many other ways to incorporate strength training into your daily routine.
Cardio Is Still Important
Cardiovascular exercises such as running, cycling, and swimming can really help you to shed some pounds quickly. These exercises are great for overall health and can help you to burn fat.
However, it is important to keep in mind that these exercises are better for burning calories than for burning fat. What does this mean? Cardio is great for burning calories but not so much for burning fat. Vigorous cardio workouts that last for more than 45 minutes can actually lead to a buildup of fat in your muscles.
Because these exercises burn calories so quickly, your body then turns to your muscles for energy, which actually turns fatty acids into glycogen. It’s a bit of a process but cardio is great for general health and burning calories, but not so great for burning fat.
Stay hydrated
You might think that drinking water is a waste of time and calories, but you would be wrong. Drinking water is great for your body and can help you to lose weight. Water can help to reduce your overall calorie intake because you will feel fuller quicker when you drink it.
Furthermore, it can help to boost your metabolism and assist in fat burning. Water is also great for your skin and hair, so not only does it help you to lose weight, but it can also make you look and feel great!
Don’t Be Afraid Of Fats
We know that fats are bad for you and that you should avoid them at all costs, right? Well, this isn’t always the case. You should avoid processed and fried fats and foods that are high in saturated fats, but you should definitely not avoid healthy fats! Fats are important for your body, and they can help to boost your metabolism and increase fat burning!
Certain healthy fats such as coconut oil, avocado, and nuts should be incorporated into your diet to reap their benefits. Fat is important for your brain and muscle function, and it can help you to stay full and satisfied between meals.
Mix Up Your Exercises
You may have a routine that you have been following since you were a little kid, but it is important to mix things up now and then. Doing the same exact workouts over and over again is not only boring but can lead to you getting burned out and not wanting to work out at all.
Mixing up your workouts by trying new exercises, using different equipment, or trying a new class at the gym can really help you to stay motivated and push yourself harder. You should also try to change up the intensity of your workouts.
If you have been pushing yourself to the max every time, you will eventually hit a plateau when it comes to your weight loss and muscle building.
Track Everything You Eat
It might sound silly, but it can be very helpful to track the foods that you eat. There are many free calorie tracking apps available for both Android and Apple devices that can make this process incredibly easy. You might be surprised to see just how much you are consuming.
Many people eat way more calories than they think they do, and tracking your food can help you to adjust your diet and consume fewer calories. This will help you to lose weight quickly and achieve your desired physique faster. It might sound extreme, but once you start seeing results it will be worth all of the effort.
Commit To Working Out 3 Times Per Week
You may want to get that six-pack or lose 50 pounds as quickly as possible, but it is important to pace yourself. If you try to work out every single day your body will become extremely tired, and you will likely be unable to continue exercising at that rate. Instead, you should try to commit to working out 3 times per week.
This will keep you from overdoing it, and you will have enough time to recover between workouts. This will also help you to remain consistent with your weight loss and build healthy habits.
Conclusion
Exercise is essential for your health and can help you to shed pounds and get a six-pack faster. However, it is important to remember that no magic cure-all exercise will cause you to instantly drop pounds.
It is important to stay consistent with your workouts and dedicate yourself if you want to see results. Exercise can be challenging, but it is worth it when you see the results that it can bring you.
