Most of us want an attractive, toned physique. However, some of us, including myself (I’m just being honest) don’t want to spend time in the gym to get the kind of body we want…
So here’s some fantastic news for you: According toPilates pioneer and author of the New York Times best-seller The Pilates Body, Brooke Siler: it’s possible to tone up without setting foot inside a gym! Today, we share some of Siler’s secrets…
How to tone up fast
1. Do not stop eating
According to Siler, one of the worst things you can do to get to your tone goal is to stop getting the necessary calories into your body. Your body needs all the fuel it can get to boost your metabolism. So, eat loads of high-quality food. By this I mean foods that are high in nutrients and low in artifice. Furthermore, ensure you eat five to six meals a day.
2. Substitute your carbs for better carbs
Instead of starches like pastas, breads and potatoes, switch to fruits, veggies and whole grains, suggests Siler. This will ensure you’re body is getting enough healthy fats like seeds and nuts and avocados into your system. It’ll also give you the necessary calories to build the muscle you need while kicking your metabolism into gear to lose fat.
3. Don’t scrimp on the protein
You must increase your protein intake in order to sustain muscle during weight loss, explains Siler. This is particularly true when you’re losing weight quickly. Your body can lose muscle mass, which can affect the toned look you’re seeking. The protein leucine (you find in animal proteins and whey) has a direct effect on muscle as it prevents this muscle loss.
4. Stay hydrated
According to Siler, muscles are 70% to 80% water. That’s why dehydration leads to muscle breakdown. So, in order to increase the production of new muscle tissue, it’s imperative to keep yourself properly hydrated with water and the correct electrolyte balance (sodium, potassium, calcium and magnesium).
5. Try out interval training
Are you someone who gravitates toward doing lots of cardio? Then you’ll do better to lose fat without sacrificing muscle if you switch to intervals. For example, sprinting all-out for one minute and then slowing way down for two. Do this for 30 minutes three times weekly, Siler suggests. You don’t have to do it in the gym – you can do it around the block or in your garden.