Toning your body with perfect shape every man and woman wants a good look with good shape but fails most of the time due to lack of focus on shape up and not giving proper time and going to the gym. Only few people have to give time and bring a shape on body with six pack, biceps cuts and also maintain their body and shapes also.
Here you can easily get your body in shape in less period of time and if you follow these steps daily then you can maintain your shape as well. In 21 days you will get your body completely in shape with these few following steps of workout and diet tricks. If you are lacking focus on exercise then create a chart on a paper board and stick on the bedroom wall to remind yourself of your daily workout and diet goal.
Table Of Content
- CARDIO WORKOUT WITH STRETCH
- EATING FIBER FOOD NOT JUNK FOOD
- DRINK WATER
- TAKE PROTEIN
- INCREASE IMMUNITIES
CARDIO WORKOUT WITH STRETCH
Cardio workout is the world most effective work out rather than machine workout. Cardio workouts which you are taught over a time machine when working. But fitness experts said that cardio with stretches after can give and affect more performance and recovery. Dynamic warmup exercise must happen before going to equipement workout and head straight to the shower but there are some missed opportunities that can improve your performance and help you avoid injury: static stretching. After cardio you must do stretches to rest your body muscles and become more flexible and shape up your body after a workout, setting the stage for your body to be better able to improve your performance during the next workout.
Keep in mind that stretching will not take too long; only a few stretches of workout after cardio workouts will increase your chance of improving muscle shapeup.
- Push up
A Push up is perfect muscle shapeup exercise for arms, chest, triceps and for shoulders. You can do daily 15 minutes push up and initial start you can do 5 pushup and increase your push up count to 100 to 200 pushup
- Abs Exercise.
Abs are a belly muscle part which takes lots of time to get in shape. If you are taking a proper diet with at least 30 minutes to this exercise this workout is best for getting results. Start with 10 steps to 20 steps a minutes and give it 100 steps daily. When you reach 100 steps daily your abs will reflect on your belly.
- Stretch exercise
- Wall Calf Stretch
- Supine Groin Stretch
- Forward Four-Point Stretch
- Hip Stretch
EATING FIBER FOOD NOT JUNK FOOD
With workout you can also focus on your daily diet food like on breakfast, lunch and dinner you can only take fiber and protein. In the 21 days plan there is no fat involved and no cheating day involved only diet there are many foods which are available with full pack fiber material. Below is a list of fiber food
STRAWBERRY – RASPBERRY – CABBAGES – WHEAT BRAN – COCONUT – SPINACH – ALMONDS – CHICKEN – FISH – OATS
You can eat these foods over breakfast, lunch and dinner but make sure you can not eat fiber over dinner time you can take protein and low carbs foods like wheat chapati with vegetables.
And Do not forget to take Green tea on your diet drink at least two cups on daily morning and evening time you can take green tea with honey ginger over an online and offline market you will get the best green tea available.
Keep your body hydrated is mandatory for your health also, when you are doing workout you are losing water via sweat and you can maintain your water level in body also plus point is you can drink at least 8 liter of water because water does not have a fats and it is also keep your stomach full and do not feel hungry and make sure you can take juicy diet fruits if you want to it like watermelon it has 80% of water consumption and natural energy booster also.
Experts said if you take proper water on your diet you will not get fat and get in shape within a month also, water will balance your muscles. As far as our muscles have 70% of water in it, we must drink it.
Protein is the second most important mineral in human body protein you can take from a food as well as take from a protein supplement like whey protein powder etc. In the current period of many athletes, gym trainers and fitness enthusiasts are suggesting and taking protein powder to grow muscle and shape will work out if you have a slim body and want to grow your muscle quickly you have to take the best protein powder for men with body required. Else you have not taken protein powder you can take egg, fish, chicken in your diet for maintaining protein in your body.
IMPROVE IMMUNE SYSTEM IN BODY
If your body has a low immune system then you have to take time to build muscle and shape it up. Immune system of your body will maintain your health and for increase your immune system take Vitamin C in your diet and Lemon, oranges has lots of vitamin c available which you can already take on your diet but make sure when you create orange juice you can not add sugar in it because of oranges has already sugar contains.