7 Tips To Get Your Body Lean and Toned This Summer

by Luke

Becoming lean and toned isn't easy and we all know that every beginning tends to be hard. Read these top tips to help you get on the right track, and stay there ready for summer. 

You've decided to become fit and even though the summer is nowhere near, you are smart and you know that you should start working out on time. Becoming lean and toned isn't easy and we all know that every beginning tends to be hard. However, we might be able to help you out and make this process more efficient and less painful with our tips. 

Workout intensity

In order to lose weight and build muscle, you have to burn calories. The best way to burn fat efficiently is by working on large muscle groups instead of working out longer. The quality of your workout is more important than quantity. When it comes to weight training workouts, you should shorten them to 50 minutes (at least 3 days per week) and kick up the intensity. The more intense it gets, the more fat you'll burn. It is also excellent to do compound strength exercises such as squats, deadlifts, lunges or bench presses. Last but not least, please don't pose in front of the mirror too much. 


If you want to get lean, you'll also have to do cardio. We advise you to do short, intense cardio bursts. They should last at least 20 minutes and you should do them two to three times a week. You'll want to activate fast-twitch muscle fibers, so focus on sprint intervals and similar exercises. That way, you'll burn fat and calories efficiently and you'll notice results sooner. On top of that, these exercises are quite good for your heart. That's another reason why you should do them. 

The diet

You probably already know you should eat healthy, lean foods, avoid alcohol and snacks and most of the things you love. We won't go against that, but there is a way to enjoy some of your favorite foods and lose weight. Of course, you have to work out regularly, but you don't have to say goodbye to your favorite dishes. Avoid high-calorie foods or limit their intake, add raisins, yogurt, whole grains, fish meat and vegetables to your diet. If you really want to boost the weight loss process, you can buy quality weight loss supplements that have no adverse effects on your health. 

Non-workout days

Just because you don't do a workout on some days doesn't mean you should sit on your couch and do nothing the whole day. You should get some rest, that is of the utmost importance, but even on your non-workout days you should at least walk or hike. Even walking for 30 minutes does the job. Usually when you sit down in front of a TV or computer, you get bored after a while. What do you do when you get bored? You look for something to eat. And you usually don't need that food, you eat it out of boredom. Avoid that! 

Healthy drinks

Eliminate carbonated drinks if possible. They will make you bloat. For example, you can brew some tea instead. Tea is well known for fighting belly aches and bloating. Green tea is especially good for your health and it also aids the weight loss process. Green tea extract is especially high in catechins, naturally occurring antioxidants that boost your metabolism and increase fat burning. However, if you really want to help your digestive track, grate some ginger into hot water and then add a squeeze of lemon juice. Drink this beverage once it cools down a bit and you'll get rid of toxins in no time.   

The importance of water

Staying hydrated is a must throughout the whole process of losing weight and building muscle. But, we advise you to drink more water than you usually do. Down a glass of water before each meal. According to a study, you will consume fewer calories when you do eat. Drink some water before the workout. You'll stay hydrated and exercising will feel easier. However, when your body doesn’t have enough water, it can’t work properly. You'll feel dizzy and lightheaded. A lack of water in your system can also cause muscle cramps and nausea. 

Get enough sleep

Fail to get enough sleep and you'll crave food that you don't really need. On top of that, you'll feel tired and you won't be able to exercise properly. So, sleep well and you'll have enough juice for the whole day. Seven to eight hours of sleep at night should be enough for you to avoid food cravings and feel energized the next day. 

We hope that you'll be persistent with our tips, because they will help you get that lean and toned body you want. Summer isn't around the corner, but you shouldn't be late with the preparations.

Good luck! 

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