One thing you should always think about if you have extra kilos or you are not fit at all, is that it is never too late. Do not throw in the towel or think that because of the physique you have at that precise moment, you have to condition yourself for life. Forget it. You can change, of course. It may take you longer, but if you put effort, a lot of perseverance and sacrifice, you will achieve it.
You can lose weight and you can also tone your whole body. It is not achieved quickly and must always be done under supervision and with a correct diet. Otherwise…nothing.
How long does it take to start seeing changes in your body? Well, you can’t say exactly. Because there are many factors involved. For example, your physical condition, the weight you have, the fat, what you are going to sacrifice, perseverance, a perfect diet where you do not make excuses or skip it, and pay attention to what the professional tells you. If so, surely in a few months you will begin to notice small changes.
Instructions to lose weight and tone muscles fast
- Before getting down to work it is important that you go to the doctor and get a checkup. Something basic but essential. This way the trainer will know what kind of diet he can do based on whether you have any deficiency, intolerance, etc.
- We make the same emphasis so that the coach can tell you what exercises you can and should do and which ones (if you have old injuries, ailments, discomfort… no).
- In order for there to be changes (later we will talk about the diet) so that the body does not remain flabby and starts taking shape and toning up, it is important to start giving it a cane. To start between minimum should be four or five days of training. It can be tiring, but to get it, you have to do it.
- Do not try to lose weight and tone up beforehand and therefore load your muscles too much. If you do and you overdo it, you can injure yourself. Therefore, always, one day a week off. Your body needs to rest and thus continue exercising without injuring yourself or causing overload.
- In order for the whole body to start toning up and changing, you must do exercises without skipping any part of the body. That is, you should exercise at the level of the upper body, lower body, abdominals, cardio, etc.
- Exercising and how to do it is just as important as its frequency and rest time(as we have already mentioned), but so is the minimum training time. It does not help you to train ten minutes or half an hour. At the very least, let it be about forty minutes or an hour or an hour and a half. It would be convenient to use the half hour to finish the training with the cardio.
- If your goal is for your body to tone up, you should know that not everything is cardio. In fact, on the contrary. The key knows how to compensate. With half an hour at the end of the exercise session would be the most recommended. Nothing to beat yourself up for endless hours… to lose weight, tone up and also shape your body, nothing better than weights and intense bodybuilding exercises. That, in addition, helps you to continue losing fat even when you have finished the exercise (these are all advantages).
- The exercises must be performed properly. No running or doing them, but with light weight. No. You have to feel that your muscle “burns”. That you can’t, that it’s hard for you… that are where the body burns fat, that it activates and that, even after finishing the exercise session that day, your body will continue to lose fat.
- It is also important that your body changes with food that will be the key. And this is when your perseverance and effort for change comes in.
- You should drink a minimum of two liters of water daily.
- Forget about drinks that are sugary, sweets, soft drinks, alcohol, etc.
- Make small changes on a daily basis that will help you and will influence you to be able to lose weight a little every day and therefore increase your caloric expenditure and, therefore, lose kilos. For example: if you always go everywhere by car or motorcycle, leave it. Whenever it is possible for you to go on foot, do not hesitate. Change the elevator for going up and down the stairs, get off the bus one stop before and walk a little, take walks on the beach or in the mountains or simply around the city or wherever you live. The point is that you move every day as much as you can.
- To motivate yourself and see the changes, take a picture of yourself in your underwear from the front, from the side and from behind. Where you see your whole body. That will be your starting photo. Every month, repeat the same photograph (with the same profiles) and in underwear or a bikini. In this way you will see how little by little your body is changing.
- It is also interesting, take action. Once a month, compare the results. Even measure your neck. It may seem silly to you, but you would be surprised to know that this part of the body also gains weight and loses weight. The arms, the chest, the waist, the belly, the holsters, the thighs and the calves.
- It may seem silly to you, but the body when it is changing and exercising at first glance, it may seem to you that you do not undergo changes or even, many times, you hear the typical “I’m working my ass off in the gym, I do the perfect exercises, but I look fatter” … all because they only go by the scale and that is the worst thing to do. Muscle weighs more. Therefore, you can weigh the same or more and, even if you don’t realize it, be much thinner and more toned.
- Always follow the advice of your coach. If you do it right, you don’t lie and you don’t fail, you should let your body listen… it needs time and is wise. You will see the changes over time.
What do you need to lose weight and tone muscles fast?
- Go to a gym.
- Dumbbells.
- Comfortable clothes.
- Be constant.
- Do some cardio.
- Do bodybuilding exercises to activate the body and lose fat.
- Eat a healthy diet.
- Drink at least two liters of water a day.
Tips to lose weight and tone muscles fast
The rush in these cases is not good. You have to think sensibly. Advances and changes can be achieved in a short time, perhaps, in about three months; you can already compare the change a bit. But in these cases, when it comes to health, you have to do things right. Do not be fooled if they promise you changes in two weeks, in a month.
It is a combination not only of exercise, but of course of a diet. And it must be a balanced diet, designed just for you and your case. Do not copy diets from the internet, or diets that have been told to you, have made a famous one, etc. For these cases, what will work best for you is what can work for you. And of course, don’t throw in the towel, but don’t fool yourself either.
Give up junk food; eat fruit, a lot of protein, carbohydrates yes, but good ones. Give up sugar, pastries, alcohol; soft drinks… in short, change your habits. Not only will you notice changes little by little on an external (physical) level, but you will also feel much better internally.
Take comparative photos once a month and take measurements of your body. Once a month, you compare it. You will be surprised to see the progress. In everyday life they are not always noticeable.
