Being thin and fat is not a good combination
The way to get your lean and toned body is not as far off as you might think. Be consistent with your fat loss and weight loss program and you will get and stay lean and toned—in time.
Your body weight and body fat are both important. But, too many people put too much emphasis on “pounds on the weigh scale.” Many become “weigh scale junkies.” What’s a “weigh scale junkie?” It is a person who is so worried about losing weight that he or she loses sight of the fact that fat loss and inches loss are much more important. You are apt to try every new quick weight loss diet just to lose weight.
Even though you may be "normal weight," you may still have too much body fat. This will negatively impact your health. So, you can't just concentrate on the weigh scale.
According to a Mayo Clinic article:
"Yes. You can have a normal weight, but if your body fat percentage is high enough, you may be considered obese — a situation known as normal weight obesity. Normal weight obesity means you may have the same serious health risks as does someone who's obese. Obesity is defined as having an excessive amount of body fat — not as weighing too much."
Permanent fat loss takes longer and you have to really work hard and smart to achieve it. Pills, powders and patches won’t get the job done when it comes to permanent fat loss/weight loss.
Credible personal trainers want health, injury prevention and permanent fat loss/weight loss for you. Doctors, health professionals and personal trainers agree that the only safe and surefire way to good health and fitness is through healthy, managed nutrition healthy lifestyle habits and regular exercise.
So, don't hop on the weight scale 5 times a day! Make the commitment to transform your body to lean.
Here are some tips to get your body lean and toned:
1. If you want fat loss, weight loss and a lean and toned body then you MUST eat for fat loss. Everyone needs a meal plan so you don't eat too much or too little. You need to have some sort of idea of what you are going to eat for the day. If you don’t have a meal plan, you might eat anything at any time.
If you have a plan, you are more likely to follow it or at least eat similar foods. And, record what you eat in a food journal to hold yourself accountable.
2. Burn more fat by working large muscle groups, not by working out longer. Maximize your time in the gym and get the results you want. The quality of your workouts are better than the quantity of your workouts.
Shorten your weight training workouts to 50 minutes (3 days a week) or less and ramp up the intensity. Doing this will give you more fat burn and calorie burn during and after your workout.
Compound strength exercises (with weights or bodyweight) like squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on “mirror exercises” like bicep curls, calf raises and tricep extensions.
Muscle mass is metabolically active tissue and your body has to work harder to maintain muscle mass. This helps speed your metabolism and burn more calories during the day and at rest.
Muscle mass also takes up less space than fat mass. This make you leaner.
3. Do short, intense cardio workouts (about 20 minutes, 2-3 days a week). Sprint Intervals or similar cardio exercises activate and shape the bulkier, shapely fast-twitch muscle fibers. This type of cardio will also burn fat and calories like crazy and give you superior heart health.
4. Walk 30 minutes every day, especially on your non-workout days. Walking helps you to keep an active lifestyle.
Consistently do these 4 things and you WILL have the lean and toned body of your dreams.
Be sure and download your Free 14-Day Accelerated Fat Loss Program to build muscle, burn fat and start changing your body!