The Keys to Lean Body Shape

December 16, 2010 by  
Filed under A Healthy Body, Featured

It is reasonable to assume that most people know and understand that the solution for losing weight and acquiring a lean, fit body is based on two main ingredients which are:

  • Nutrition
  • Exercise

Both require commitment and planning. However, drastic and immediate changes to your lifestyle will fail because the changes need to be consistent and permanent. To make things easy on yourself, try to make one change per week and commit yourself to making the change a permanent one. You need to develop a plan and stick to it if you wish to obtain results.  Let us first talk about nutrition.


This is a huge topic in itself, so let’s keep it simple. Nutrition determines your body composition and, in combination with exercise, your metabolic rate which then affects how your body burns fat.

A commonsense approach is to eliminate or cut back severely on snack foods, soft drinks, fast food, high fat foods, sugar laden foods and low nutrient foods.  Your aim is to feed your body with nutrients that contain the proteins and vitamins that you body primarily needs.

While a complete plan is best provided by a nutritionist, nutritionists and health experts now recommend not only reducing your intake of saturated fats but also processed carbohydrates so common in our society. Make a plan, eliminate one of your harmful foods every week and replace it with fresh fruits, vegetables, nuts and lean, protein rich foods like fish. As a suggestion, your ideal shopping list may include the following: salmon, spinach, pumpkin, blueberries, yogurt, walnuts, almonds, green tea, garlic, ginger. As an example, mix 1 cup of blueberries with some walnuts and yogurt and consume it with a cup of green tea. It gives you a good idea of the challenge you face when walking along the supermarket shelves stocked by the processed food industry.

To find some inspiration, look up the glycemic index on the Internet and pick foods that will reduce you intake of sugar. You may be surprised to learn that potato, potato chips, corn flakes and water melon are anything but healthy foods.

Exercise and Training

There are two types of training that will reduce body fat: resistance training and interval training.

Resistance training implies exercising your muscles against a load or resistance that is larger than the strain they normally encounter in your daily life. You can use your own body weight as in push-ups, weights or various exercise machines provided in gyms.

Interval training includes short duration, sprint type activities that rapidly increases your heart rate. An example may include intervals of 2 minutes of brisk walking and 1 minute of sprint. You would want to repeat this at least 10 times. Current research suggests that interval training, where you include short duration activities that rapidly increase your heart rate, are more effective than long duration thread mill type running that keeps your heart rate steadily at a certain target rate. It can also be counterproductive to fat burning. Instead, you should be challenging your body to increase its capacity to handle stress more easily.

This site has a rich variety of recommendations and solutions for exercise, training and nutrition. You can start with a trial program and gradually feel you way forward. Explore the articles and programs we present.

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