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How to shape your body

If you are looking to finally shape your body the way you want, keep in mind that you should do it in the best and the healthiest way. Do you want to lose a lot of weight in just a week or two? If that's the case, I am sorry - this article is not for you. Fad diets and extreme exercise plans are not something you can base your body shape plan on. Just ask yourself - for how long can you let your body suffer from bad diets without serious side effects? Or, for how long can you push yourself to the limit before something bad happens? 

 

Instead, it's better to take a slower approach (which is also much more sustainable) through cardio training, proper diet and strength training. Not only will your body thank you for this, but the way your body looks will change positively, without negative effects on your health. 

 

Cardio Training

 

Some people say that you can skip cardio training all together, but there are still benefits to be gained through running, biking, skating and other aerobic activities. All of these will help you to speed-up your metabolism, burn calories faster, increase your endurance and strengthen your heart. You are looking to get those 6-pack abs you've always wanted? It doesn't mean they aren't there if you can't see them. It just means they are hidden behind a layer of fat and to reveal them, you need to do your cardio.

 

The best way to start a training session is with 30 minutes cardio training which you can gradually increase as your endurance increases. You can also add a combination of high intensity and low intensity training. For instance, start running at 5 miles per hour for about a minute and a half and then speed it up to 15 miles per hour for 30 seconds. Repeat the cycle for as long as you can and keep increasing it with each training session. 

 

Diet

 

About 70% of your efforts to build a better body should be focused on nutrition. It's of the essence to have a balance diet - so forget about carbs only, proteins only or similar diets which may work for some people short-term wise, but they are definitely not healthy. Make sure to balance your diet both in terms of carb/protein/fat ratio as well as the food itself. Keep your protein intake to about 1g per pound (chicken/turkey breasts, fish, low-fat cheese, egg whites, lean beef, etc.), take most of your carbs from vegetables and some fruit and finally use healthy fats like olive oil, flax seeds, avocados, walnuts...Stay away from junk, processed or fried food. Increase proteins intake before and just after your training sessions. 

 

Strength Training

 

Here we come to something not many people are aware of. Strength training is GREAT for losing fat and shaping your body. As you gain more muscle mass, your body burn calories faster. You can choose between body weight training (like push-ups, pull-ups, handstand pushups, planks, etc.)and weights exercises and both of them can be fun. Don't be afraid of becoming big from weight lifting - it's pretty much a myth, since it's not that easy to become big and muscular if you are not trying REALLY hard to do it. A word of caution - be careful not to hurt yourself with weights if you are a beginner. If you are just starting out with training, better go for body weight training - it's easier, cheaper, safer and more exciting! However, don't forget to work ALL your muscle groups. Not only will you look funny with develop upper body and thin legs, but your overall strength and injury resistance level will be lower. 

FOR THE BODY YOU DESERVE?
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