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Secrets to beautiful toned body

Sleep, exercise and laugh to stay trim and slim, and feel good every day. 

Deepa Gupta | New Delhi |

In late 30's, a lot of physical changes happen and the process of aging starts slowly but steady. Skin starts to dry and loosen and muscles don’t look defined. And, as you age, you may get exhausted more quickly and intensely while working out in gym or while running. However, everyone wants to look perfect in shape and appearance irrespective of age.

If you are overweight, the first and easiest step is to slim down by following a healthy lifestyle. By losing fat, muscles appear more defined giving you a fit ‘n’ fine look.

The foremost thing you need to do is to reduce your caloric intake. Don’t reduce it drastically or don’t stop eating, hoping for faster fat loss. Your body needs adequate fuel for good metabolism. Eat food high in nutrients and low in artifice- five to six times a day.

Switch your carbohydrate intake to fruits, vegetables and whole grains. It is also important to get necessary healthy fats intake like nuts and avocados. These food help to lose fat by giving required calories to build the muscles you need while gearing up your metabolism.

Increase your protein intake to prevent muscle loss. It effects the toned look you are desiring for.

Choose the activities that you love to do to burn your calories. You may go for nature walk for 30 to 60 minutes five days a week. Stay consistent with it for best results. Walk fit and firm. Walking right tones and tightens the muscles, making you slimming around the waist. You may get rid of those rolls of flab in parts of your body, particularly around the thighs and hips. Shoulders also lose fat when you start walking regularly. Always walk faster than usual, picking up speed gradually. Sweat!

No doubt, gadgets and equipment in a gym can help in building a great physique. But, the most effective way of losing weight is to indulge in regular normal exercise with different moves. It engages many muscles swiftly, maximising your calorie burn. You can practise these moves at home, hotel room, park or anywhere. These internal moves holding for 30 to 40 seconds giving a break of a minute in between every cycle for half an hour is the ultimate work out for you. For example, get on all fours with your wrist under your shoulders and your knees under your hips. Hold for 30 seconds and relax. Breathe deep for a minute. Repeat it 10 to 12 times. Choose the moves that involve different muscle groups working at once. More hormones are released in these moves burning more calories throughout the day. Lift weights. Don’t worry, you will not bulk up like body builders. That requires change in food and very-very heavy weights. It may also boost your metabolism, burn calories and accelerate weight loss.

Dehydration leads to muscle cells breakdown. Stay hydrated as much as you can. Your body toning requires a lot of water.

Stresss adds to storing fats in the body. Keep it at bay. Get a full body massage once or twice a week. Get enough sound sleep, breathe deep, stretch a lot and laugh as much as you can. Be determined to push your body towards toning. And, always feel good.