Are you tired of waiting in line at your local grocery store and being envious of the various models on the magazine covers?
2019 is the perfect year to stop being jealous and get lean and toned like a Greek god. The number one fitness goal for people is to look lean and toned. While it might seem impossible and daunting to achieve a physique like this that couldn’t be further from the truth. The first steps include having a proper diet, developing the correct routine, and being dedicated to the gym. Having this look will give you more confidence at the beach, pool, and life. Let’s make this year a time of amazing transformations.
Table of Contents
Busting the Myths
The amount of misinformation on fitness and getting toned is astounding. You’ll found countless articles with “success” stories selling you a variety of fitness pills.
Please know there is no magic pill or food that will make you slim and toned. If there was we’d all look incredible.
There is no way to achieve this transformation in a few short weeks. To achieve real success will take time and effort.
When trying to achieve a better physique most will only do cardio. Jump on the treadmill and spend their entire workout running.
Yes, cardio is important but you’ll never achieve your goals on the treadmill alone. A well-rounded exercise routine is needed to see the results you’re desiring.
To achieve the look you’re desiring you’ll need to build muscle. Having a strong muscle density will help your body burn fat quicker.
Treadmills or ellipticals can be misleading in their “calories burned” tracking. These machines aren’t taking into account your specific body type.
It’s not an exact science and can’t be the only way to gauge your success while exercising.
While straight cardio will burn calories that’s not the end goal to get the body you want.
An over-reliance on cardio can lead to an unhealthy need to feed your body more and more food. Always be cautious of your diet when working out.
Your body will also crave food after an intense cardio workout which can counterbalance all the hard work you just accomplished.
Having a steady workout routine doesn’t give you an excuse to eat whatever you want. A balanced diet is a must when trying to get lean and toned.
You can be the most dedicated gym attendee; you’re the first one there and the last one to leave. But unfortunately, never find success
If you aren’t following your workouts with the right diet it’s a waste of time.
Knowing the right food to eat and monitoring your intake will be vital to your success.
A golden rule to live by when it comes to fitness is the calories you burn must exceed the amount you’re taking in.
There is a perfect balance between getting enough calories and not overdoing it. If you aren’t getting enough calories your body will begin to eat the muscle you’re working to build.
You need that muscle to have a toned physique. There are a variety of calculators to help you find the exact caloric number for your body type, age, and sex.
Every person’s diet will be slightly different.
While calculating the proper caloric intake make sure to drink plenty of water. Water will be key to your exercise and overall health.
Water will help you stay hydrated and your body working even while you’re not at the gym. Water can be great for fat burning and muscle recovery.
Being dehydrated can lead to a hungry feeling. Making you overeat when your body just needs more water.
Bring a water bottle with you everywhere so your body can always be functioning at its best.
When developing a workout diet it needs to contain plenty of proteins and vegetables.
You need to be selecting the right proteins. Lean proteins are the most desired. Those include turkey, chicken, and some fish.
Eggs are also a great protein. Try preparing eggs in the morning to kickstart your day.
It’s recommended that you eat 1 to 1.5g of protein per pound of body weight in every meal.
A diet of only protein isn’t enough to get the body you’ve been dreaming of. Even though most of us don’t love them; vegetables must be included in your diet.
Vegetables like spinach and broccoli are highly recommended to build a toned physique. These super foods provide your body with plenty of the nutrients it needs.
Experiment with a variety of vegetables until you find the ones you enjoy the most.
To make it easier try putting vegetables in your blender. Mixing vegetables with peanut butter or other items can make for a very enjoyable snack.
A final diet tip is to actually include healthy fats. Yes; there is such a thing as healthy fats.
Your body needs them and they can be very delicious.
Adding avocados and peanut butter to your meals will make your food much more enjoyable.
Healthline.com post on 10 High-Fat Foods That Are Actually Super Healthy
Find the healthy foods you love the most and get creative. Experiment with different recipes.
Muscle is Key
The path to looking toned is building muscle.
Muscle will give you the look you’ve long desired. Muscle creates the abs and definition that will make you the envy of the beach.
If you want to burn fat you’ll need muscle. Muscle will burn fat faster than anything else.
By stimulating your muscles you’re becoming more fit.
Stimulating your muscles means pushing them beyond their limits. Stretching them in new and unexpected ways.
You want to put as much stress on your muscles as you can.
That’s where relying on cardio alone fails so many people! Cardio doesn’t build muscle.
It doesn’t have to be expensive to build muscle. Check out A Deck of Cards is all you need to Get Shredded
The incredible part of building muscle is the fact that you’ll continue to get in shape once you leave the gym.
Muscles will actually continue to burn fat after a workout.
That burning sensation you feel after a workout is actually a very good thing! That means your body is working to burn that unwanted fat.
Finding the Perfect Routine
Building a greek god body is going to take some serious gym commitment.
In addition to cardio try adding strength training, interval training, and plyometrics into your workouts.
After running on a treadmill make sure to take advantage of the various weights and workout machines in the gym.
Use dumbbells to train your arms, core, glutes, chest, and legs. Some common exercises include curls, bench presses, lunges, and rows.
If you’re new to strength training start with lighter weights. The goal would be to perform 3-4 sets of 10-12 reps.
Doing more reps stretches and stretches your muscles.
You should be able to literally feel the results of your hard work. If your muscles are aching and burning you’re doing it right.
You’ll see improvements quickly and appreciate the results.
While doing strength training it’s important to mix in some High-Intensity Interval Training (HIIT).
HIIT is where you alternate between high-intensity exercises and low intensity.
It can be done by sprinting full out for a few minutes and then doing a light jog. After cooling off go right back to sprinting again and then jogging.
Alternating between the two is a great way to build muscle and build your metabolism.
The goal is to keep your muscles always straining and off guard.
Try to keep your rest time in between sets and workouts very short.
It’ll be tempting to rest but the more you can keep your muscles stimulated the better the results.
By combining these exercises you’ll increase your chances of losing fat.
Another tool you can use in combination with the previous routines is plyometrics.
Plyometrics involves quick sudden movements meant to keep your body moving. They’re considered explosive movements.
Examples include burpees, box jumps, and jump lunges.
They’re very intense exercises meaning they burn fat very well! It helps build muscle very quickly.
You’ll feel the same post workout burn after using plyometrics.
Exercising and getting fit should be fun! You should feel incredibly accomplished when you get the body you’ve wanted.
Hopefully, next time you go to the supermarket you’ll no longer feel jealous of the various models.
Credits: Soundtrack “Eternity” provided by Kevin MacLeod (incompetech.com); Licensed under Creative Commons: By Attribution 3.0 License; http://creativecommons.org/licenses/by/3.0/