Be Healthy Tricks

There are no miraculous solutions to sculpt the ideal body overnight, despite what you may see on late-night infomercials or read in your spam inbox. Hard work and determination are required to get a lean, toned physique.While there's no way to substitute good, old-fashioned clean food and exercise with a fitness fad or diet of the month, there are ways to speed up your lean body journey and get the look you've always desired in a more efficient manner. We were fortunate enough to speak with a few certified fitness trainers and strength coaches to get their thoughts on the most overlooked key to getting skinny.

To begin with, don't expect results in a matter of hours or days. The journey is just as important as the destination when it comes to personal fitness. Accepting this will make your journey to a better physique much more joyful.

"Make sure you don't consider it as a failure if your best-laid plans for leaning out are taking longer than expected," says Jack McNamara, Ms.C., NASM-CPT, C.S.C.S., of TrainFitness. "Progress might come in spurts and troughs, so be patient with yourself and stick to your strategy. Consistency is more important than harshness when it comes to fat loss."

Interested in learning more? Continue reading for additional tips on how to lose weight and tone up, including trainers' #1 secret to getting thin. Next, don't forget to check out This Workout Plan Will Keep You Lean During the Holidays.

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1. Prioritize Sleep

Changing your body starts in the gym, but it doesn't stop there. We drive our bodies to exhaustion when we exercise, expending stored energy and breaking down muscle fibers in the process. However, in many ways, this is only half of the fitness equation. Following a strenuous workout, proper relaxation is just as crucial as the workout itself.

"One of the most ignored aspects of being thin is also one of the most crucial, especially if you're already slim. If you're trying to lose weight, getting enough sleep may be the most crucial thing you can do "McNamara clarifies.

He goes on to say that a number of physiological hormones are in charge of both general sleep quality and circadian rhythm regulation.

2. Stay active outside the gym

Achieving (and keeping) a lean appearance is a way of life, not a duty to be completed on a daily basis. Stop thinking of exercise and physical activity as a chore and start incorporating them into your daily routine.According to Coxall, "non-exercise activity thermogenesis" (NEAT), or all of your activities and movements throughout the day, accounts for around 20-25 percent of an average adult's daily energy expenditure (calories burned).

Yes, you have the standard 10,000-step-per-day example," Coxall adds, "but it doesn't have to be this." "Three 10-minute brisk walks have been shown to be just as effective. 30-minute yoga, bike rides, dog walks, or pilates sessions are all good options. Getting skinny from your strength session and food plan requires improving and sticking to your daily mobility, which includes getting up and away from the workstation and sofa.

3. Perform High Intensity Interval Training (HIIT)

You're probably aware that cardio is your best buddy when it comes to losing weight. However, including some HIIT, or high-intensity interval training, into your regular exercise routine will help you lean out significantly. HIIT, or high-intensity interval training, is a popular cardio technique that involves short bursts of intensive action followed by a shorter time of rest, which is repeated in a cyclic pattern. For instance, do 40 seconds of jumping jacks followed by 15 seconds of rest, then repeat 5-10 times in total. You've completed a high-intensity interval training session.

HIIT has been proved to burn more calories than typical cardio, promote higher fat burning even when you're not exercising, and can be completed in a fraction of the time it takes to finish a regular workout!

4. Do not neglect your muscles

Many individuals believe that the quickest method to lose weight is to spend as much time doing cardio as possible, maximizing the 'calories burned' figure on their treadmill or fitness tracker," McNamara says. "However, to maintain strength and muscle mass during a fat-loss phase, you must continue to lift weights. When you reduce your calorie intake, cutting back on weight-training will result in significant muscle loss, which will lower your metabolic rate."We all want to look our best and lose weight, but no one wants to give up their muscles or strength in the process. Aside from that, making sure your muscles are strong and expanding will help you lose weight faster. More calories are expended when muscles are larger.

Another recommendation I'd combine with strength training is to increase your protein intake to around one gram per pound of your target body weight, Kriegler advises. High-protein diets promote muscle maintenance and growth and are more successful than other diets in maintaining weight following weight loss.