Compared to most of the world, most of us in America lead fantastic, comfortable, and blessed lives. However, many people lean into their easy lifestyles and forget about something incredibly important — their health and fitness. As a result, over 71% of the country is either overweight or obese.
Between high-calorie processed foods and sedentary lifestyles, getting a sculpted body is a bit of an uphill battle. This is especially true if you’ve got some extra weight to lose first. But that doesn’t mean it’s impossible.
We’re here to get you started. Keep reading for a brief guide on how to start getting toned and improve your health.
Start By Defining Your Goals
Start your journey by setting specific, achievable, measurable, and time-sensitive goals. Then, come up with a gameplan to get you there.
To do this, answer these questions:
- How much weight do you want to lose?
- How many days a week will you devote to working out?
- How are you going to change your diet?
- How will you keep yourself motivated?
- What do you need to get started?
We recommend writing your goals down and posting them somewhere you can see them every day. Just as importantly, write down why you want to achieve your goals to help you stay in the right mindset.
Build Lean Muscle Mass
Many people looking to get a sculpted body focus too heavily on cardio. While cardio is important for heart and lung health and burning calories, it’s not the answer to getting toned.
To have the toned, muscular look, you have to build up your foundation of lean muscle mass through bodybuilding and strength training. Losing body fat, of course, is essential. However, lean muscle mass is what gives people definition and shape.
Eat the Right Foods
Burning calories by working out is one of the best ways to start toning up and losing fat. However, the majority of your fat loss battle will be in the kitchen, not the gym.
What you eat is more important when it comes to losing weight, as you can’t outwork a bad diet. Focus the majority of your diet around whole foods, such as:
- Whole grains
- Fresh fruits
- Lean meats and proteins
- Beans and lentils
- Seeds and nuts
Additionally, avoid consuming processed foods with high fat and high sugar content. Simple carbs like donuts, white bread, and white pasta can also lead to excess fat storage. This includes sugary drinks like juice, soda, commercial coffee, etc.
Finally, for the best results, look into bodybuilding and fat-burning supplements. But before you do, read more about buying supplements online safely.
Consider Intermittent Fasting or Carb Cycling
Depending on your body type, medical history, and current physical condition, you may find it more difficult than others to lose fat to get the sculpted body you want. In this case, look into intermittent fasting or carb cycling.
Intermittent fasting isn’t as intense as it sounds. It simply means giving yourself a limited window (8-10 hours) to eat during a 24-hour period. The other 14-16 hours will be for fasting.
You can also try carb cycling. During carb cycling, you eat all of your carbs directly before and after your workout, when you’ll use them for fuel instead of storing them as fat. During the rest of the day, you focus on healthy fats and proteins.
Want More Tips on How to Get a Sculpted Body?
Getting a sculpted body takes time, effort, and consistency. When you dive into this goal, make sure you’re ready to stay committed to the task.
And if you need more advice, check out some of our other articles before you go. Our blog offers tons of healthy recipes, diet advice, and more.