If you want to get a lean and toned body this basically means that you want to get rid of excess fat while preserving and increasing muscle. Getting lean and toned involves dropping your body fat to a low level and gaining strength so that those nice-looking muscles on your body can show up. In order to accomplish this body transformation you need to start focusing on proper nutrition and training.
I do not know what other ideas that you may have in mind, but reshaping your body should be done naturally through a well-structured eating and workout plan that is suitable for you. The best way to get lean and toned is to follow the proven principles that work best to improve your body composition.
The Best Way To Get Lean And Toned
The correct approach to get a lean, toned body is to lose fat while preserving muscle mass. Then when you get lean enough start focusing on building the precise tone or look that you want by building more quality muscle.
All efforts to improve body composition should begin with your nutrition. You have to assess your body’s nutritional needs, then make the right adjustments to how much, what and when you eat to set the foundation for changing your body shape based on your goals. Your training program would rely on your dietary provisions to successfully produce results, whether your aim is to lose fat or gain muscle. Correct structuring and consistent compliance with your nutrition plan are very important.
For losing weight, the fundamental rule that applies to everyone is consuming less calories than you burn. You can make this happen by reducing your calorie intake and burning calories with exercise. This is the basic process for losing weight, but there are many variations to this basic process that has major impact on the process itself as well as the outcomes. The size of the deficit, the combination of foods you eat and the frequency of your meals will all impact the fat loss process. The same goes for gaining muscle mass, except that you’ll need to create a calorie surplus instead of a deficit.
You’ll lose weight as long as your body is in a caloric deficit no matter the type of exercise you are doing. However, the type of training that you do in combination with your diet plan determines how efficiently and you’ll lose fat, and what shape your body will take while dropping the fat.
While you can simply walk for 30 minutes and burn a few calories, the number of calories burned will be very low compared to the amount you’ll burn if you do a more intense workout like interval training with sprints for 20 minutes. The impact of cardio training on fat loss is determined by the variables: intensity, duration and frequency. The right balance of these 3 variables would create the optimal cardio workout plan for getting lean.
But what about the toning or body shaping aspect? Unfortunately, cardio can only burn calories to make you slimmer as far as body reshaping goes. It does not build or maintain muscle which is crucial for toning. This leaves space for one more important addition to the requirements for getting lean and toned – strength training.
Strength training involves lifting weights, could be your own body weight, and it is used to build strength and muscle. Although strength training is more commonly known to be used for building muscle, it’s important to include it in your fat loss program as well. Why? Well while you are losing weight your body needs a reason to hold on to the muscles you have and burn only unwanted fat, which is what you really want. But it would not do this unless you give it the signal that you need strength to lift heavy things. That’s why strength training is important for getting lean and toned.
Lifting weights is the most effective training element for maintaining and building muscle. If you are doing it correctly while in a caloric deficit, you’ll retain your muscles. And if you want to build muscle, all you have to do is switch to a caloric surplus while continuing to lift weights.