Almost everyone wants to change something in their figure. Aerobic and strength training, a special diet and a correct daily routine will help to adjust the body. Regular adherence to these factors will give a visible positive result in a few weeks.
Instructions
Step 1
Correct physical activity will allow you to sculpt from your figure, like from plasticine, the ideal that you dream of. Combine two loads in your workouts: aerobic and strength. If classical, step aerobics, and similar fast movements are not to your liking, replace them with exercises on an exercise bike, treadmill or stepper. Power loads can be different. If you don't like "pulling iron", then sign up for shaping classes. Aerobic and strength exercises should be at least 3 times a week. Stretching is a prerequisite that will allow your stressed muscles to quickly recover.
Step 2
The ideal option for a person who wants to radically change their physique is individual lessons. A professional trainer will select the right load for each part of the body. He will tailor your workouts so that they are most effective for you.
Step 3
Nutrition also plays a big role in body shape changes. Diet adjustments should match your physique. If you are asthenic (thin physique) or normostenic (medium physique), make your diet so that it contains proteins (lean meat, eggs, peas, soybeans, dairy products, etc.), as well as complex carbohydrates (vegetables, fruits, cereals, etc.). The daily fat intake is no more than 20%. Be sure to include fiber in your diet. A hypersthenic (broad physique) needs to completely remove simple carbohydrates (pastries, sweets, etc.) from the diet and reduce fat intake to 10%. Eliminate lemonades, fast foot, white bread from the diet. A person of any physique needs to drink vitamin and mineral complexes every day.
Step 4
Divide your diet into 4-6 meals. The portions should be small, but sufficient to endure without snacks for 2, 5-3 hours. Regulate the calorie content of your food. Particular attention to this point should be paid to normosthenics and hypersthenics. The number of calories consumed should not exceed the number of calories burned per day. You can easily find such information on the Internet.
Step 5
Get yourself a healthy 8-hour sleep. Be sure to fall asleep before 24 hours, as sleep before midnight is most beneficial. During sleep, your muscles will be completely rested, and the process of adjusting weight will be easy.
