How to have a toned body

Having a toned body depends on diet and doing the right exercises. When you go on a diet, you have to take care not only that the weight loss is healthy and gradual, but you also have to prepare the skin for the changes it is going to undergo. On many occasions, after weight loss – mainly if it is not done correctly – sagging appears. In this article we leave tips on how to sculpt your silhouette with proper nutrition and exercises. Whether you are on a diet or simply want to have a toned body. Diet Foods rich in protein have a muscle-enhancing effect, which helps prevent tissues from becoming flaccid. Protein of animal origin is found in meat, fish and eggs, and helps preserve muscle mass. For a contribution of animal protein, it is preferable to choose lean meats. Proteins of plant origin are found in legumes, nuts or cereals, for example. The WHO recommends that 75% of the protein we eat be from plant sources). There are also foods that help us prevent wrinkles: Fatty acids (omega 3 and 6) favor the hydrolipid layer of the skin that protects it and helps maintain its balance. Foods: nuts, oily fish, dried fruits and seeds. Beta-carotene contributes to cell renewal. Carrot, pumpkin, peach, apricots, spinach, pepper, tomato, loquat. Iron contributes to tissue oxygenation. Red meat, fish and seafood, legumes and whole grains. B vitamins help the smoothness of your skin and the strength of your hair. Meat and fish, dairy, vegetables that is, legumes and whole grains. Vitamin C is a powerful antioxidant, which prevents skin aging and is involved in collagen synthesis. Pepper, cabbage, broccoli, strawberries, orange, kiwi, melon, tomato. Exercises In addition to a proper diet, there are countless exercises that can help us have firmer skin and more tone in our muscles: – If you want to tone your waist, with your arms raised and firmly lean your body from one side to the other (feeling how your waist stretches). The important thing is to tense your body and release it again and again. Repeat 10 times on each side. – If you want to tone your glutes, some very specific exercises are: the stride also called Split, squats, getting on and off a bench and kicking backwards. – If you want to define your arms, the best exercise is push-ups. With your hands resting on the floor (joining the index fingers and thumbs of both hands in the shape of a triangle). This exercise intensely works the arms and especially the triceps area. It can also be done with your knees resting on the floor. – If you want to strengthen your abdomen, you can try tucking in your stomach. Lying on your back, with your legs bent, pretend your navel wants to touch your ribs. Breathe deeply and repeat 10 times. You can also do sit-ups, lying on your back with your legs bent and your feet on the floor, stretching and bending your legs forward alternately and touching the floor with your heel. Repeat it three times, lasting thirty seconds each time, resting for about fifteen seconds. – If you want to firm your legs, squats are very effective to strengthen these muscles. the. Stand straight with your legs slightly apart, in line with your shoulders, and your arms forward at shoulder height. Lower and raise your body as if you were sitting down. Keep your body straight and your trunk slightly forward. Repeat it in three sets of 10 times each. You now have the secret formula to have a toned body. Now it’s just a matter of willpower and dedication to get the results you’re looking for.