Are you tired of looking the way you do? Sick of the lack of stamina? You are not alone. A lot of people have just been biding their time and letting their bodies gain weight or remain too skinny because they do not take care of themselves properly. While it might be inconsequential early on, the more time passes, the more you start to feel the discomfort.
If you want to make the best of the body your genetics provided you, taking on a healthy regime for exercise and a good dietary change can completely transform you. We are not saying that you can change a skinny and lanky body structure and turn it into something that reminds everybody of Arnold Schwarzenegger back in his glory days. What you can achieve is lose the unnecessary weight where you do not need it and gain more muscle mass while becoming more energetic.
You see, a healthy diet and fitness level will help you change your body’s composition. If you have too much useless fat, you will be able to burn it all away and make way for more muscular mass. More muscle and less fat will mean you get to enjoy improved levels of stamina. The higher muscle mass reflects on this because they need to do a lot less work to help you move around and they can do so for longer.
The extent to which you can reshape the body you have (heavy or light) depends on your current physique, but more importantly on how focused you are in devoting yourself to the process. Other than that, it is a matter of following through on the advice.
What Are Your Goals?
Before you can set out on a regime to start exercising and making massive dietary changes to transform yourself into a new you, you need to think about what the whole process really means. Everybody has their own vision and aim when it comes to reshaping themselves. You might want to bulk up and gain more muscle mass, you might want to become leaner, you might want to shrink your size or just build yourself up enough to be able to show off perfect abs. this is all on you.
Losing fat and becoming stronger takes a lot of effort in itself. Getting to a point where you can be considered comparable to a fitness model takes a strenuous amount of time, effort, and strength of will which starts off with adjusting your diet. The more drastic a change you want to achieve, the more you will have to change the way you are and transform your lifestyle to be able to pull it off.
For instance, if you are an overweight middle-aged man that has an unhealthy level of body fat, the body transformation will be based on reducing the fat content to a healthy amount. This can only be done through the reduction of calories combined with exercising every day of the week. If you have some unhealthy habits which are the root cause of the excessive body fat, you will have to give those up as well if you want to meet your goal of transforming your body.
If you are an underweight middle-aged man, your process of transforming the body will entail increasing some of the fat content and more importantly, the muscle mass in your body.
Kick off the Transformation by Adjusting Your Diet
In case you are overweight, you need to focus on dropping some body fat in order to get yourself started with a transformation for your body. Consult with a dietician who can help you determine the best course of action to change your diet to create the necessary deficit of calorie intake to lose your weight in a healthy manner. As you get leaner, the weight loss will slow down and you will need to keep the calorie deficit to a moderate level.
Reduce the amount of alcohol, soda, and juices you consume. Go for whole-grain instead of refined. Brown sugar works better for you than refined sugar. Similarly, you get more benefits from eating brown rice instead of white rice.
Increase your intake of leafy greens and other fibrous vegetables. Cut down on unhealthy fats and replace them with healthier ones. The dietician will be able to tell you the best items to add or remove from your diet to help you retain a healthier fat content in the body.
Exercise to Tone Your Muscles and Refine the Transformation
Of course, transforming your physique and fitness level to a more desirable one is not just about losing the excess fat. The true transformation will come by exercising your body regularly. If you are not used to exercising at all, a minimum of 150 minutes per week of mid-level intensity exercise will be a good way to get the ball rolling. This includes swimming, light cycling, and even jogging.
Weight training is going to be your most important ally in the bid to become fitter and stronger. A set of 8 to 12 repetitions of exercises for the different regions of your body is a good way to start. Pull-ups, pushups, squats, and dips are some of the standard exercises you need to start taking on in the initial stages.
Go From being Fit to Becoming Fitter
While these tips and tricks for diet and exercise are a pretty good way to get things started on the right track, you need to get expert help in order to complete your transformation. There are several training programs out there that are developed for people looking to transform their bodies. They offer customized solutions in order to help you lose or gain weight (depending on the need) which involve both exercise and dietary changes that will work out the best for you. You should also take a look at this workout challenge if you want to learn how to make the most of exercise and dietary changes in order to transform your body.