How to Get Toned Fast: Best Exercises and Diet Tips

If your goal is to get toned fast, you’re in luck as a study published in the International Journal of Endocrinology & Metabolism proves that rapid weight loss can be as effective as slow weight- loss programs. This means that with the right diet, full of fat-burning foods and some specialized toning exercises you can get toned by the time your summer vacation rolls along. If you use a smart muscle toning plan, you’ll see results within as little as one week and they’ll only get better from there. How to Get Toned Fast: Best Exercises and Diet Tips

Diet and Exercises You Need to Get Toned Fast

Fast Fat Burning Diet Tips

The most important thing you need to understand is that severely cutting your calories is a bad idea if you want to get your body look toned. To achieve this, you’ll need to work out a lot, and this will require energy. To make sure that you get sufficient nutrition, consider using a well-balanced 14-day diet plan for weight loss.

You can enhance the effects of this diet by including foods that naturally boost fat burning. This includes:

  • Eggs
  • Nuts (and natural nut butter)
  • Poultry
  • Greek yogurt
  • Cottage cheese
  • Berries
  • Grapefruits
  • Avocados
  • Fatty fish (tuna, salmon, mackerel)
  • Chili peppers
  • Dark leafy greens

Drink lots of green tea as it also helps weight loss and is a potent antioxidant, which benefits your general wellbeing.

If you want to cut your calories wisely, consider intermittent fasting. Health magazine explains how different studies prove its efficiency for fast but long-term weight loss. You can use one of the safest types of fasting, meaning an early dinner and no eating policy after a certain time, to burn off some fat fast and enhance the efficiency of your exercise. Just be sure to plan your workouts during daytime when you can replenish your energy with a meal.

Best Exercises to Get Toned Fast

Be prepared to work out hard if you want to get your muscles toned. The most effective exercises for this are cardio, aerobics, and weight lifting. In case your current fitness levels are low or you suffer from any chronic health condition, consult your doctor and seek professional help in designing a safe workout routine.

If you are in good health, these are the exercises that will help you get toned fast:

  • Squats of any type are great for toning your legs. To get your arms toned at the same time use dumbbells and press your arms up over your shoulders ten times while squatting.
  • Great for toning your butt, thighs, and abs, all types of lunges should be practiced every day. Make your movements sharp and precise to achieve maximum efficiency. Do about 10-15 reps of forward and side lunges (each) but also try crossover lunges. During this exercise, twist your torso when lowering your body. This should look like a cross between a lunge and curtsey.
  • Plank is the best exercise if you want to get toned fast or at all. High, low, and side planks must be included into your daily routine. You don’t even need to do anything in this position, just hold your plank from 30 seconds to 3 minutes. When your stamina improves, you can add more moves, like touching your elbows with the knee while in a high plank or moving from low to high position to tone your arms and core.

When working out to get toned fast, listen to your body and increase the number of reps as you get used to the current workload.

More on Exercise and health:
Fitness Tips: Every Program Needs Strength Training
Diet and Nutrition Tips When You Want To Build Muscle
Fitness for Women — Bench Press for The Perfect Body!

4 Morning Habits that Will Help You Power Through the Rest of Your Day

Mornings—you either love them or hate them. For morning people, the hours right before and after the rising of the sun are the most productive of the day. For the rest of humanity, mornings usually start with a fight against the all-too-familiar urge to stay in bed. 4 Morning Habits that Will Help You Power Through the Rest of Your Day

Some of the world’s most successful entrepreneurs and personalities start their day early; Richard Branson, Tim Cook, Howard Schultz, and Dwayne Johnson, just to name a few, are all up and about before 6 in the morning. But there are also many productive folks who start their day much later, like Mark Zuckerberg and Jay-Z, who both wake up at 8am. At the same time, many people point out that how efficiently you spend your time matters far more than what time you wake up or how many hours you spend working.

It can’t be denied, however, that how you spend your morning has a great effect on how the rest of your day will turn out. This is why many people, from business leaders to authors, have an established morning routine. Many agree that having a positive experience in the morning is a good start to having a successful day. A morning ritual, which is done just before you deal with all the stresses life has to bring, can help you have the right mindset and give you a better sense of control over your time. Some of the most common morning habits that can help you realign your thoughts include:

  1. Waking up earlier. You know you’re going to have a difficult day if you start it by waking up later than you’re supposed to. Wake up late and you’d have to hurry through or completely skip your morning rituals, leaving you in a state of disarray as you go about your daily tasks. Getting up earlier, either by just a few minutes or by an entire hour, gives you enough time to adjust yourself to meet the demands of your surroundings. Sure, getting yourself out of bed early will cost a bit of effort on your part, but think of it as investing a few minutes on yourself and making sure that you’re ready to face the world.
  2. You may not think that transcendental meditation is your thing, but remember that there are different ways of meditating. For some people, it involves maintaining a certain pose and chanting; for others, it may mean lighting a candle and concentrating on their goals for a few minutes. Regardless of how you choose to meditate, you can still benefit from the activity. Studies show that meditating for a few minutes can improve concentration, reduce stress and anxiety, and stimulate creativity, among many other good effects. It’s a good idea to calm your thoughts and refresh your mind before you tackle the affairs of the day.
  3. Reviewing your goals. Take a good look at your goals before you head out and, if possible, reschedule your biggest task in the morning. Tackling big jobs first may seem overwhelming, but it’s much better than delaying the entire thing and dreading it for the rest of the day. Besides, people often have the highest level of energy in the morning. Once you’re done with the first task, you’ll feel more determined to complete the smaller, more trivial ones.
  4. Exercising in the morning has plenty of benefits. It reduces stress, boosts confidence and the production of happy hormones, improves creativity and brainpower, and helps you stay fit, among many other positive effects. In addition, it also serves as a keystone habit that can help you develop other good habits. A few minutes of physical activity in the morning can go a long way in improving your day and the way you live.

Rising with the sun may be a struggle for many people, but starting your day with one or more of these tried and tested morning rituals may make it easier. These habits won’t make you a morning person if you’re not one, but they can help you gain control of your day and become more mindful of how you use and manage your time.