Foolproof Ways to Transform Your Body
Statistics gathered by the IDEA Health and Fitness Association reveal that there are 46.9 million overweight adults in the United States.
When a person is labeled “overweight,” it technically means he or she has a BMI, or body mass index, between 25 and 29.9, numbers which are based on a person’s height and weight.
For example, in order for a 5’9″ man to maintain a healthy BMI, he should keep his weight between 125 and 168 pounds, according to the Centers for Disease Control and Prevention.
If you fall in the overweight category and want to finally get fit but don’t feel like it’s possible, don’t worry: you really can transform your body if you follow these basic tips!
Learn to Eat Right
One of the most obvious and yet most important parts of losing weight is the food you eat each day. In order to effectively lose weight, you need to be taking in fewer calories than you are burning, so you need to focus on keeping your daily caloric intake low.
However, this is easier said than done: what are the easiest ways to keep your diet in check?
For starters, nutrition experts say your first step should be cutting out all unhealthy beverages and drinking only water. Calorie-heavy drinks like sodas, juices, and alcoholic beverages can really spike your daily intake–without adding any nutritional value.
Drinking exclusively water will help keep your body running properly and quench your thirst without making your calorie count skyrocket.
Another great way to transform your body with your diet is to swap out your three square meals for several small meals throughout the day. Researchers from Tufts University proved in 1998 that eating small, well-rounded meals throughout the day and keeping the body from ever feeling too hungry helps keep blood glucose levels low.
Maintaining healthy glucose levels is crucial to weight loss because if they get too high, the resulting surge in insulin keeps your body from burning fat for energy–instead, you will start storing it on your body as fat. Thus you will keep your fat levels lower by eating several small meals rather than three large ones.
Perfect Your Workouts
To lose weight, you will need to make sure to incorporate a great workout into your regular routine so you can burn away as many calories as possible.
In order to really transform your body, you shouldn’t rely on any old exercises, however: you need to make strength training a priority because it will not only burn calories but will also tone and carve your muscles.
Strength training is an essential part of changing your body because each time you do a strength workout, you actually tear your muscle cells. Your body then immediately repairs them, and each time those cells get repaired, they get stronger.
The fitness experts at BodyBuilding.com say for beginners, it is best to prepare for your strength training with some light cardio workouts to get your heart rate going. Try walking/running on a treadmill or using an elliptical machine for 15 to 30 minutes.
Next, to carve and transform your body, do some basic strength training starting with some light handweights. BodyBuilding.com recommends “aiming for 10-15 reps per exercise…[taking] 30-60 seconds to rest between each circuit.”
Your Dream Body is Within Reach!
If you are diligent with both your diet and your fitness, you will definitely be able to transform your body and achieve your weight loss goals!
Are you currently trying to transform your body? What’s worked for you? What hasn’t worked? Leave a comment below and let me know how you plan to make your dream body a reality!