A healthy diet and fitness routine is the best way to get lean.
Regular exercise is a great way to improve your mood, boost energy level and metabolism, prevent chronic diseases, and build lean muscle mass. Building lean muscle will give your body a toned look and help burn fat without adding bulk. Weight-bearing exercise is very important for women to improve bone health and prevent osteoporosis. Not only will getting lean improve your overall health, but it will make you look and feel great as well.
Instructions
1. Drink more water. Proper hydration is an important part of health and fitness. As you become more active and increase your water intake, it is convenient to have a bottle of water on hand at all times to prevent yourself from getting thirsty.
2. Eat more fresh produce, whole grains and healthy fats while trying to avoid junk food with a lot of sugar, salt and artificial ingredients in order to improve your diet. It's not necessary to change how you eat overnight or deprive yourself of your favorite foods, but focusing on eating foods high in protein and nutrients will help your body build muscle and prevent other health problems. See a doctor or dietitian if you need help planning a healthy diet that works for you.
3. Start an aerobic fitness routine. The American College of Sports Medicine recommends 30 minutes of moderate cardiovascular activity five days a week, or 20 minutes of vigorous activity three days a week. More time may be necessary in order to lose weight. Aerobic activity includes running, swimming, bicycling, rowing, cross country skiing and other sports. The important thing is to chose an activity you enjoy that keeps your heart rate up.
4. Start strength training at least twice a week. Strength training includes weight lifting and other weight-bearing exercises like calisthenics, yoga, tai chi and racquet sports. It is important to work against some sort of resistance, whether it is free weights, weight machines or just your own body weight. Adequate strength training is necessary to build stronger bones and muscle for a lean, toned look.
5. Add variety and difficulty to your routine as your level of fitness improves. Doing the same exercises at the same intensity each week will only bore you and stop challenging your body. Try new activities, set goals or start working out with a partner to ensure your continued progress.
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