The healthiest and most effective way to tighten sagging areas of the body is through nutrition and exercise. To tone your body the best without losing weight, it is important to eat the right foods and focus on a weight training program. Eating protein-rich foods and lifting weights three times a week will result in a more toned body without weight loss. Muscle doesn’t take up as much space as fat, so focusing on muscle growth will not only make your body look and feel tighter, but it will also help you maintain your current weight. To build muscle efficiently, you must consume enough protein in grams each day to equal your body weight in pounds. For example, if you weigh 150 pounds, aim for 150 grams of protein per day. Revive your metabolism. Change your diet. Because you will be building muscle but not losing weight, you should focus on eating protein-rich foods that are low in calories and saturated fat. Eat a protein, a vegetable and a fruit at every meal possible. Try to eat every few hours to help keep your metabolism high and your muscles properly fueled. Consume a whey or soy protein shake immediately after each workout. The ideal is to eat about 50 grams of protein after training. Drink a protein shake every morning in addition to your post-workout shakes. Read more: The Only Food Scientifically Proven to Boost Metabolism Exercise to Maintain Weight Start a weight training routine. Use a high-quality weight bench, dumbbells, and an exercise ball (to work your core). Start with light weights to avoid injury. Each workout should last 30 to 45 minutes and you should do three sets of each exercise. The ideal number of repetitions is 12 to 15 per set; use enough weight so that you can’t do more than this number of repetitions. Exercise three times a week with a day of rest between workouts. Muscles need time to heal after breaking down during resistance training. Focus on two or three muscle groups per workout. For example, day 1 could include your chest and back muscles, day 2 could be dedicated to your legs and abdominal muscles, and day 3 could focus on your arms and shoulders. Increase the amount of weight you lift from week to week. As a general rule, do not exceed more than 10 percent weight gain from week to week. Read more: 11 Ways to Measure Your Fitness Progress How Long It Takes Follow your diet and exercise program for at least four to six weeks and the results will be noticeable. You will have a much more toned body and your body weight will be approximately the same as when you started the new routine. What you can also do is stay on track by taking your key measurements before you begin. Use a tape measure to measure around your arms, chest, waist, hips and thighs. And weigh yourself, of course. Record the numbers in a notebook or online fitness app and repeat at least once a month. Building muscle but not losing weight is a balancing act. Warning Always consult a doctor before beginning any type of weight training program. If you feel weak, nauseous, short of breath, or weak during a workout, stop exercising immediately.
How to exercise without losing weight
