Do you want to have a stronger, faster and healthier body? Body toning can not only lose weight, but also give you more energy, a clearer mind, and self-confidence because of the ideal body shape you have achieved. Therefore, start from now!
Step
Part 1 of 3: Eating Healthy Food and Drink
Step 1. Eat more vegetables
Many people have believed that vegetables are very important for the body, and now is the time for you to believe that too. Vegetables have many vitamins that are important for the body, aid digestion, provide extra hydration, and also provide nutrition without being high in calories. Making vegetables as the main food will help the body toning process to be faster.
- Make sure that salads or leafy greens have the largest portion on each of your meals. In addition to being filling, eating lots of green vegetables, such as dandelion vegetables, spinach, cabbage, mustard greens, or broccoli is also very good for maintaining a healthy body because vegetables contain lots of important nutrients, such as vitamins A, C, K, etc.
- Make sure that you don't eat only one type of vegetable, namely by changing your vegetable menu regularly, for example with sweet potatoes, carrots, cauliflower, pumpkin, green beans, cabbage, onions, etc.. If you can, eat vegetables that are in season so that You get optimal nutrition from these vegetables.
- Start your day with a glass of vegetable-based juice or smoothie for breakfast. Instead of eating pancakes and bacon in the morning, it's better to have a juice made from almond milk, a few handfuls of spinach or cabbage, and a kiwi fruit or banana. This juice can also provide energy to go about your daily life. Also, replace snacks with raw carrot juice, broccoli, or other vegetable juices.
Step 2. Give your body nutrients from fruits
In addition to containing a lot of nutrients, water, and fiber are very good, fruits can also help toning the body. Make sure you get enough fruit intake every day, and you should eat fruits that are in season.
- Eat fruits, such as berries, bananas, apples, pears, oranges, melons, etc. Preferably, the fruit is consumed whole, not juiced, because if the fruit is juiced, the fiber content it has will be lost. In fact, fiber is very good for balancing fructose, which is a type of sugar found in fruits.
- Replace your dessert with fruit salad, or other fruit-based menus, and you can also add low-calorie ice cream to add flavor. You can make low-calorie ice cream with this recipe: freeze one banana, then place it in a blender and mash until smooth. When finished, the resulting texture will resemble the texture of ice cream or custard.
Step 3. Choose lean protein
To get the muscle you want, you need to eat lots of lean protein. This protein can be found in meat, vegetables, and beans.
- Eat lots of fish. In addition to containing protein that the body needs, fish also contains fatty acids that can help the body to stay strong and lean.
- Eat nuts and tofu. For vegetarians, you can get protein intake from chickpeas, black beans, fava beans, and other beans. In addition, tofu can also be another alternative to get protein intake.
- Don't eat red meat too often. You may occasionally eat steaks, hamburgers, bacon, and other red meat-based foods, but don't overdo these foods when you want to tone your body.
Step 4. Don't forget to eat fats and whole grains
A balanced diet certainly requires the intake of healthy fats. These fats can improve the health of your organs and skin. Don't forget to eat whole grains because they are rich in fiber and minerals that the body needs.
- Choose whole grains like steel-cut oats, barley, oats, and oats, instead of refined flour.
- Nuts, avocados, olive oil, grapeseed oil, and other healthy oils are very important supplements for a healthy diet.
Step 5. Drink lots of water
Drinking lots of water can help flush out toxins and keep the body hydrated. Both will lead you to get a healthy and toned body. Try to drink at least 8 glasses of water every day, and more when exercising.
- Avoid alcoholic beverages. Alcohol causes the water that should be excreted is retained in the body. In addition, alcohol also has other harmful effects that cause the body instead of tightening, but instead bloating.
- Always prioritize water over soda, juice, and milk. Pure water contains no calories and is certainly healthier than other drinks.
Part 2 of 3: Exercising to Get Stronger Muscles
Step 1. Increase heart rate with cardiovascular or cardio exercises
The best exercise routine to tone the body is to do cardiovascular exercises. This exercise can increase heart rate, body fitness, and weight training which can certainly strengthen your muscles. Do cardiovascular exercise three times per week. Here are cardiovascular exercises that you can do alternately:
- Do power walking or running for 30-40 minutes. Make sure your heart rate continues to increase when you exercise. If you start panting and sweating, it means you've had a pretty good workout. You can buy a heart rate monitor to make sure your heart rate keeps increasing.
- Try swimming, biking, hiking, or playing a team sport. All of these types of exercises keep you moving for a long time. In order not to get bored easily, incorporate various kinds of exercise into your routine.
Step 2. Start doing weight training
Doing cardiovascular exercise alone is not enough to tone the body. By incorporating weight training into your exercise routine, you can get results faster. After a few weeks, your muscle lines will begin to show. In addition, the body will feel more energetic than usual.
- Pay attention to the muscles in the body. Do weight training that focuses on the arms, back, shoulders, legs, and torso.
- Perform the exercise by lifting the heaviest weight you can still handle with appropriate movements. For example, choose dumbbells weighing 4.5-9 kg instead of 3.6 kg or less. The heavier the load used, the faster the results obtained.
- Don't do weight training more than 2 or 3 times a week. Make sure that you give your muscles enough time to rest, so that they don't become too tense later on.
Part 3 of 3: Keeping Healthy with Detoxification
Step 1. Do yoga
Not only able to help tighten muscles, yoga can also remove toxins from the body. The build-up of toxins can lead to water build-up and weight gain. Therefore, you have to get rid of toxins to get the body you want. Taking yoga classes 2-3 times per week is enough to help the body become stronger and healthier.
Step 2. Try fasting
Even if you get used to a healthy diet, over time, toxins from the environment will still accumulate in the body and start causing health problems. One way to get rid of these toxins is by fasting. In addition, fasting can also cleanse the digestive system so that energy and body tone increase.
- Skipping dinner is an easy way to incorporate fasting into your daily life. Eat your last meal between 2 and 4 pm, then skip dinner to give your body time to rest. The fast ends when it is time for breakfast the next day.
- Intermittent fasting can train you to fast for longer periods of time, up to 36 hours, to completely cleanse your body. Consult a doctor if you want to try this type of fasting.
- Juice fasting is one of the most popular types of fasting. Of course, you should consult with your doctor before drastically changing your diet for the long term.
Step 3. Try scrubbing the skin of the body in a dry state (dry brushing)
This exfoliating technique helps blood circulation to the skin and also helps remove toxins from the body. After a few weeks of doing this every day, your skin will look firmer and healthier. This technique is also believed to be able to reduce cellulite.
Buy a leather scrubber made of natural bristles. Start rubbing from toe to thigh. Remember to always rub in a direction toward the heart. After that, continue on the torso, back, and arms
Step 4. Clear your mind
When under stress, the body usually produces hormones that trigger weight gain so that the body looks fatter. As much as possible reduce the stress that plagues your mind by doing the following:
- Meet your sleep needs. Body and mind need time to rest after busy hours of activity during the day. It has been proven that lack of sleep is one of the causes of weight gain.
- Do it slowly. Forcing too many training sessions will actually make it harder for you to get the results you want. If possible, lower the intensity of your workout and focus on your health.
- Get active outside the home. Instead of relaxing in front of the television, it's better to take a walk outside while breathing fresh air. Doing outdoor activities is very good for your mind and body.
Tips
- Do pushups, jumping squats, and sit-ups to tone your body.
- Don't push yourself too hard. Make sure that you get enough rest, but remember to keep your heart rate up.
