Do you want to lose weight, but don't want to get a muscular body that looks like a bodybuilder? You need to focus on burning fat while building muscle. Be aware that some people have bodies that are more likely to look muscular, but if you do specific exercises and are careful about what you eat, you can achieve a leaner looking body. You won't be able to see the results after the first day, or even after the first week, but, in the end, your perseverance will result in a lean, toned and fit body. Getting a slim body is not as easy as you think, but you can do it with the right approach.
Step
Part 1 of 3: Make Your Plan
Step 1. Set goals for yourself
By making a list of your goals, whether it's just to lose weight, to be able to run a mile at a time, or simply to look better, you'll be able to make that your guiding principle. Write down your goals, and put them in a visible place so that you are reminded of the purpose of all your hard work.
Step 2. Create a calorie reduction plan
By eating fewer calories than you expend, you give your body the opportunity to convert your muscle to fat without starving you. Healthy foods have lower caloric value and are rich in nutrients that help shape your body.
The recommended calorie reduction ranges from 10% to 20%. This can be calculated by multiplying your calorie intake by the reduction you want to achieve; For example, 3000 calories consumed per day multiplied by 0.10 (10%) means that you will need to burn at least 300 calories per day. Luckily, it wasn't too difficult at all
Step 3. Consult with professionals
Talk to your doctor or registered dietitian for good advice on how to lose weight and build muscle. They can tell you more about exercise plans, diet plans, and provide warnings about potential health problems.
- If you have heart problems, asthma, or any other health problem that you feel may be hindering your ability to lose weight, talk to your doctor right away.
- Beware of any "professionals" who try to sell you supplements. Especially if the supplement is in powder form. Doctors and dietitians will usually prefer a healthy diet and lots of exercise, as supplements are largely unproven and untested.
Part 2 of 3: Exercising Properly
Step 1. Focus on aerobic exercise
This is an exercise that increases your heart rate and burns calories without building too much muscle. This will help make your body look slim which is so often seen in athletes who specialize in this type of sport.
Avoid strength training exercises, as this will increase the size of your muscles, making you look bigger, not smaller. Lifting weights, pull-ups and push-ups are examples of exercises you should avoid
Step 2. Try cycling
Cycling is a great way to make your body look slim. You can cycle at home or at the gym with a stationary machine or you can cycle outdoors on a real bike. This is a great exercise for busy people, as it can be used as an alternative form of transportation. Ride your bike to work to incorporate exercise into your everyday life.
Step 3. Try swimming
Swimming is another way to lose weight and get a lean body. You can swim at home in the pool or go to the gym, public pool, or near your home. Wherever you swim, make sure that you do it safely and with someone around to watch over you.
Swimming is an excellent exercise if you are very overweight or have knee or bone structure problems, as it does not place any weight on your skeleton
Step 4. Try running or jogging
Running is a great aerobic exercise that can help you lose weight fast and build muscle. You can run alone or in a group, around your neighborhood, on a local track, or at the gym. Try to run for at least half an hour.
- Be aware that running relies heavily on your knees and bone structure. If you have previously had a knee injury, running may not be the best option for you.
- Keep you entertained by listening to music.
Step 5. Try rock climbing
Rock climbing is another way to build muscle. However, know this: this sport is harder than it looks! Rock climbing builds upper body strength, so be aware that your arms and shoulders can become more muscular.
Make sure that you use proper safety equipment and are trained for what to do. This is a potentially dangerous sport. The best way to do this is at a gym or at a dedicated rock climbing location
Step 6. Try Pilates
Pilates is a series of forms, positions, and movements that can improve balance, flexibility, and help build muscle. Sometimes tools, such as weights or exercise balls, are also included. You can take Pilates classes, study guides online, or watch videos online.
Part 3 of 3: Eat the Right Food
Step 1. Eat a diet low in fat and sugar
Eating foods like this will make you gain weight and accumulate fat in your body. Avoid foods that are high in unhealthy fats and sugar (such as fried foods, sausage rolls, pizza, cream sponge cakes, chips, etc.), and eat foods that are low in fat and high in nutrients (such as quinoa, kale, broccoli, salmon, and oranges).).
Step 2. Eat a high-protein diet
Eating protein will provide energy and help you build muscle. Make sure that you eat complete protein (such as meat or a mix of different protein sources if you are vegetarian). Try to eat healthy protein sources that are low in unhealthy fats. Fish is a great source of protein.
Step 3. Watch your salt intake
Salt is bad for your blood pressure, consuming too much salt can dehydrate you, but it can also cause you to retain too much water in your body. This will make you feel and look bloated and puffy. Pay attention to how much salt you consume, because your body needs a little salt for bodily functions but don't consume too much.
