Changing the shape of your body so that it looks much different is not easy because you have to commit to forming new habits, adopting a healthy lifestyle, and making time for regular exercise. However, with just a few weeks of practice and eating a nutritious diet, you can see a positive impact on your weight, shape, and physical strength. In addition, persistent practice makes you more energetic, more confident, and healthier. For that, start by practicing aerobics, strengthening the body, and stretching muscles regularly. Combine a new exercise routine with a balanced diet to give you more energy and get in shape.
Part 1 of 3: Practice Aerobics
Step 1. Set a target for aerobic exercise
"Want to have an ideal body" is an ambiguous goal. You need to do aerobics and strengthening exercises to lose weight.
- First, set a target for aerobic exercise. Make sure you set specific and realistic targets.
- For example, "I want to practice running so I can enter a 5K race in two months" or "I want to jog for 30 minutes straight without walking."
- Give yourself a gift in the form of money or goods if the target is achieved. Rewards keep you motivated to practice and be positive.
Step 2. Practice aerobics without intervals (static intensity) for at least 150 minutes per week
Whatever the target you want to achieve, you must practice aerobics for at least 150 minutes per week as a minimum requirement that must be met to obtain maximum results from the health aspect and get the desired body shape.
- Aerobic exercise supports the achievement of training goals, namely slimming the body. In addition to maintaining weight, aerobic exercise is useful for strengthening the heart and lungs, improving blood circulation, improving mood, and increasing the chances of living life as healthy elderly people.
- If you're just starting out, do short, 20-30 minute low-intensity exercises, such as walking, working on an elliptical machine, or swimming. If you are used to it, increase the intensity, frequency, and duration of practice to make it more challenging.
- For those of you who already exercise regularly, do moderate to high intensity exercise, for example by running or jogging, practicing going up and down stairs, using a rowing machine, or practicing high-intensity aerobics in class for a maximum of 60 minutes.
- Get into the habit of warming up and cooling down when doing aerobics. Regardless of the intensity of exercise you choose, set aside 5 minutes before your workout to warm up at a lighter intensity. For example, if you choose jogging as a way of training, warm up with a leisurely 5-minute walk.
Step 3. Do interval training 1-2 times a week
No matter what kind of aerobic exercise you want to do, such as running, using the elliptical machine, or sprinting, you can increase your calorie burn by altering the intensity of your workout or alternating high-intensity and light-intensity exercise.
- High-intensity interval training is beneficial for people who already exercise regularly. This exercise is very strenuous, but it is beneficial to quickly improve the fitness of the cardiovascular system.
- In addition, this exercise can increase calorie burning, body fat, and accelerate metabolism. In addition to slimming, this exercise helps you lose weight.
- Interval training is a way of training that combines high-intensity exercise with a short duration and moderate-intensity exercise with a longer duration. All aerobic exercises can be used for interval training, for example by alternating sprints and jogging, cycling at varying intensities, or increasing the intensity when training on an elliptical machine.
Step 4. Shorten the duration of static intensity exercise from day to day
There is increasing evidence that sitting for too long increases the risk of obesity, metabolic disorders, hypertension, diabetes and cholesterol.
- Increase movement during daily activities. To get the body shape you want, improve your fitness by moving more or walking more often during routine or scheduled activities.
- In addition, get into the habit of walking for 30 minutes a day. If you can't set aside 30 minutes at a time, take a 10-minute walk after each meal or during your lunch break.
- Get used to standing more while working. Purchase or use a slightly taller desk to elevate the computer screen and keyboard. In addition to burning more calories, working while standing gives you more energy. So that the feet and soles of the feet do not hurt, increase the time standing little by little.
- Don't watch TV while sitting down at night and on weekends. Do activities while watching TV, don't just sit still on the sofa. Take advantage of ad impressions to exercise or take time to walk in place while watching soap operas.
- Buy a pedometer. Try to walk 10,000 steps a day as recommended by your doctor.
Part 2 of 3: Weightlifting and Flexing Practice
Step 1. Determine the target you want to achieve by practicing lifting weights
In addition to your target for aerobics, you should set a target for lifting weights or resistance training. Decide if you want to train to build muscle, strengthen muscles, or just want to tone your muscles.
- You need to practice lifting weights regularly if you want to build muscle. In addition, the increase in muscle mass must be supported by a healthy diet.
- Remember that the movements and exercises required to strengthen and tone muscles are different from those required to enlarge muscles.
Step 2. Do strengthening exercises
In addition to aerobic exercise, you should do body strengthening exercises every 2 days to get the best results and a slim body.
- Strengthening exercises are useful for strengthening and enlarging muscles, improving posture, launching metabolism, increasing the body's ability to burn calories, and reducing the risk of osteoporosis.
- Get enough rest. Schedule time to rest muscle groups, especially if you're doing muscle strengthening exercises. Take a day's rest after strengthening exercises or work a different muscle group each day. Don't practice strengthening muscles by working the same muscle group 2 days in a row.
Step 3. Increase lower body strength
The best way to train your lower body to lose weight faster is to do some useful movements that work several muscles at the same time. Perform the following exercises to quickly strengthen your lower body:
- Leg press
- Hamstring curl
- Calf raises
Step 4. Increase upper body strength
Make sure you do a variety of movements to work your upper body, which can shorten the time it takes to exercise and tone several muscle groups quickly. For that, do the following exercise:
- Bench press
- Front, lateral, and rear flyes (practice lifting weights while extending arms forward, sideways, and backward)
- Dumbbell overhead press (lifting dumbbells while straightening arms up)
- push ups
- Lat pull (training to lift weights to strengthen the latissimus muscles)
- Power clean (lifting dumbbells off the floor while straightening and straightening arms up)
- Rowing (paddling while holding dumbbells or barbells upright, using resistance bands, using a rowing machine or pulling weighted cables).
Step 5. Practice stretching your muscles regularly
Stretching and stretching exercises are equally important aspects of exercising. Stretch each time you exercise before ending your workout.
- Stretching is beneficial for relieving muscle aches and pains, widening range of motion, improving athletic performance, reducing the risk of injury, and preventing problems with posture, such as shifting joints.
- Do not rock your body while stretching. Hold on as long as the muscle is stretched with a little pressure, but don't press so hard that it hurts. Hold each position for at least 20 seconds.
- To practice stretching, perform the following movements: side-to-side stretches while standing, forward bends, lunges while lowering knees to the floor, and waist twists while sitting.
Part 3 of 3: Adjusting Your Diet
Step 1. Adopt a healthy and balanced diet
Whatever you want to achieve by exercising, eating nutritious foods with a balanced menu is an important aspect that must be prioritized. This step ensures that the body's needs for food intake are met according to the level of daily activity.
- Make a menu list for 1 week. Choose a menu that uses a variety of ingredients in each food group so that you eat a nutritious menu every day.
- When undergoing a program for slimming, protein plays an important role as a source of energy during exercise and maintains lean muscle mass. Consume 60-90 grams of protein at each meal.
- In addition, eat 150-300 grams of fruits and vegetables every day as a source of daily vitamins and minerals that are low in calories.
- Include whole grains in your daily menu as fiber-rich foods that are more nutritious than refined grains, such as wheat flour. Eat about 30 grams or cup of whole grains every day.
Step 2. Eat regularly
Don't neglect your meal schedule. When physical activity increases to get the desired body shape, make sure you meet the calorie needs during the diet to maintain health and carry out daily activities.
- Instead of not eating, you should maintain blood sugar levels and meet your calorie needs by eating nutritious foods regularly.
- Eating irregularly can lose weight excessively or reduce lean muscle mass so that slimming is hampered.
Step 3. Have a snack before and after your workout
If you increase the duration or frequency of your workout, you may feel hungry more often and need to snack before and/or after your workout.
- Healthy snacks are useful for maintaining health. Even if you're not monitoring your weight, a measurably nutritious snack is a great source of energy during your workout and speeds up your recovery.
- Before exercising, eat a snack that is simple and contains simple carbohydrates. For example, a piece of fruit, a slice of whole wheat bread spread with jam, or a glass of low-fat milk.
- Eat a snack containing carbohydrates and protein after a workout to repair muscle cells and recover. For example, apple and peanut butter, drink protein powder, or eat nutritious food.
Step 4. Consume fluids as needed
In addition to eating nutritious foods with a balanced menu, make sure you consume fluids as needed to keep the body hydrated.
- Increased physical activity can lead to dehydration because fluids come out with sweat. In addition to consuming fluids as needed, you should drink more to replace the body fluids lost during activities.
- Many health experts recommend that you consume 8-13 glasses of water every day so that your urine remains clear and light yellow in color at night.
- Choose drinks that hydrate the body without increasing calorie intake, such as water, sparkling water, decaffeinated coffee, or decaffeinated tea.
- Consult with your doctor before starting a new physical exercise program. Stop exercising and seek medical attention immediately if you experience shortness of breath, muscle pain, or discomfort.
- Consult a physiotherapist, doctor, and/or professional fitness trainer if you have health problems for advice on the diet and exercise program you need.
- Wear sports shoes that have good foot support. Don't forget to stretch so you don't injure your muscles. Start exercising with light weights and exercises and gradually increase according to your ability.
- Drink enough water. Don't forget to drink water before, during, and after exercise to prevent dehydration and injury.
- Do not eat in restaurants and drink alcoholic beverages. You tend to eat more when you eat out at restaurants. Try to control yourself during the first 6 weeks of practice and monitor the habit for the rest of your life.