If your goal is to lose fat and tone your body, training and diet are essential. Since this “saying” seems too abstract, in the following chapter we will give you some suggestions to be able to lose fat and tone your body more easily, without falling into the much-feared “rebound effect”.
How to lose fat and tone the body: diet
Often the word diet is related to starvation. But this should not necessarily be so. What we should do is eat in a balanced and healthy way, adapting the portions to our height, weight and physical activity.
A good “diet” will, therefore, be useful for losing fat and toning the body and at the same time you will feel energetic, your stomach will not make you hungry and you will not feel “heavy” after eating.
Nutritionists usually recommend a diet of about 3,000 calories a day, of which 58% must be carbohydrates, 26% healthy fats and 16% quality proteins.
Of course, to be effective, the feeding program must be customized, based on the physical characteristics of each individual. A rule to use is the following: ingest 0.8 grams of fat per pound of weight per day. The ideal is to go to a nutritionist to establish an appropriate and specific meal routine.
If your goal is to lose fat and tone your body, we give you an example of a daily diet. It must be completed with exercise three times a week:
- Breakfast: milk and coffee without sugar, two whole toast with cream cheese and a fruit
- Half morning: tea with milk without sugar, a fruit and a handful of nuts with four tablespoons of cereal without sugar.
- Lunch: brown rice salad with tomato and avocado, turkey or chicken fillet and fruit.
- Snack: a skimmed yogurt without sugar with two tablespoons of cereals and a glass of natural juice.
- Dinner: vegetables in a pan with a grilled fillet of hake with olive oil, a slice of wholemeal bread and low-fat yogurt.
How to lose fat and tone the body: exercise
The second pillar to make you lose weight and tone your body is the workout routine at the gym or at home. Some of the exercises that can help you and not be excluded in your weekly sessions are:
1. Sprint on the treadmill
To start, do some cardio on the treadmill (or you can walk in the park). The first minute at low speed, but then increase the pace until it reaches its maximum speed for three minutes. Finish with a minute at moderate speed.
2. Squat with jump
The squat is a complete exercise as not to exclude from your routine if you want to lose fat and tone the body. In this case, you will be running a slightly more dynamic version, perfect for having the legs you want.
Separate your legs at shoulder width, place your arms in front of your body and flex your knees slightly. Don’t forget to always keep your back straight. Lower the body until it touches the ground with your fingers. From this position, jump strongly and stretch your arms and legs.
3. Deadweight with barbell
Also with this exercise, you will train the whole body, which is why the burning of fat and the firming of the muscles are total. You will need a barbell and two discs of adequate weight (especially do not overdo the loads).
Stand up, take the barbell with both hands, arms to the sides of the body. Open your legs to the width of your hips and bend your knees. Bring your upper body slightly forward and lower your arms until the discs touch the ground. Stand up slowly to return to the starting position.
Finally, if you want a routine that is a little more “lively” and does not take too long, try HIIT (short for High-Intensity Interval Training) to lose fat and tone your body. This discipline is based on high-intensity exercises with little rest between one and the other. You don’t need to do more than 15 minutes a day!