Keeping the body toned is a necessary thing for any person. After all, the stronger the body, the less prone to disease it is, which means that by dealing with their health, a person prolongs his life. Advertisements on billboards and on the Internet say that only in a fitness club you can get such a great body, and as examples they present some supermen. In fact, you can very successfully keep your body toned even at home, as we will tell you in this article.
Notice that we said “balanced,” not “proper.” The fact is that the phrase “proper nutrition” has long ago become a kind of brand, which is mercilessly exploited by marketers. When they say ” proper nutrition”, they mean literally everything that isn’t harmful for your health. We are talking about a balance of proteins, fats, carbohydrates, vitamins and minerals. The human body gets energy from food and liquid, and if it is not enough, it starts the process of catabolism – the breaking down of muscle tissue to extract energy from it. If there are too many calories, the body stores them in the form of fat tissue. So you need a good body toning diet plan.
Men’s metabolism is faster than women’s, and a guy of average build needs about 2500 kilocalories a day. By comparison, women need about 2,000 kilocalories. If you lead a sedentary lifestyle, then 2400 kilocalories is enough, if normal, from 2600 to 2800 kilocalories, and if active, about 3000 kilocalories.
But this is only the energy value. You can also get 2500 kilocalories with hamburgers from fast food, but it will be empty food, from which the body will extract a small amount of nutrients. To keep it toned, you need to include iron, calcium, iodine, magnesium, zinc and vitamins in your diet. You can get more information here.
There are many different exercises that you can do at home, and they are just as effective as in a fitness club. For the warm-up the usual exercise is suitable, which consists of several cardio exercises aimed at warming up the body and improving blood circulation: squats, push-ups, lunges, abs and pull-ups. The main principle of any exercise is a thorough workout. If you are just starting out, doing two sets of ten squats will be enough, increasing the number of repetitions each week. Exercises should be done slowly, so that you feel the load on the muscles. But remember: there is no need for fanaticism.
You can also work out on a training machine or with sports equipment. It is difficult to arrange a gym in the apartment, and it’s not cheap. But there are compact and inexpensive machines.
The right rest
Many people underestimate the importance of rest and think that if they work on themselves literally at full stretch, then the results will not be long in coming. Yes, this is true, but only the results will be just the opposite of what is desired, namely the deterioration of health and, as a consequence, appearance. If you want to keep your body toned, then, first of all, start to get enough sleep. The body needs 6-8 hours of proper sleep, during which it recovers. During sleep your metabolism is normalized, stress is reduced, and muscles recover from the day’s workouts. But a lack of sleep in the body increases the levels of adrenaline and cortisol, which not only have a negative effect on the psyche, but also increase appetite.
By the way, you can not go to bed at a strictly defined time, for example, until 11 pm. The main thing is to sleep for at least six hours, and better all eight. As for the breaks between workouts, you should observe the intervals between the approaches, as well as divide the workouts by muscle groups on different days. You can also use the yoga body diet to balance your diet and improve your health.
An Active Lifestyle
The main enemy of tone is a sedentary lifestyle. You don’t have to go far for examples. Look at your colleagues in the office, whose whole life is work-home. Gradually they start to turn into an amorphous mass of fat and weak muscles, and any kind of tone is out of the question. Being active is not only about regular workouts, but also about lifestyle itself. For example, do not be lazy to park somewhere away from work and walk part of the route, and at lunchtime go to the nearest park or at least just take a walk. It is also recommended that at least once an hour you get away from work and take a break, walk for a couple of minutes, and stretch. This way you will restore proper blood circulation. And a diet plan for a toned body will help your body get more nutrients.
One of the important elements of an active lifestyle is a regular sex life. Sex is also a kind of exercise, which for ten minutes burns about 50 kilocalories. Not much, but during this process, blood circulates through the body at an accelerated rate, which also keeps the body toned.