The birth of television shows like The Biggest Loser and I Used to Be Fat has incited a growing interest in the virtues of maintaining a healthy lifestyle. However, there is a significant contrast between engaging in healthy living and crafting the physique of athletes like David Beckham and Lebron James. The toolbox for constructing the physique of your dreams is not built by simply lifting weights endlessly and spending hours in the gym. An athletic physique can only be attained through health education, dedication, and a yearning to achieve your goals. An important caveat to note is that before making any major diet and exercise adjustments you should always consult a physician.

Diet and Nutrition

The road to a well-defined and toned body is paved by adherence to a healthy diet. Muscles cannot be seen if they are hidden under a wall of fat. However, burning fat is more involved than eschewing fatty foods. The human body relies on a delicate balance of nutrients.

Breaking Down Calorie intake

It may seem oxymoronic, but when consumed in moderation, fats are a crucial foundation to a healthy diet. Fat intake should comprise 20 to 35 percent of your daily calorie intake, which equates to around 400 to 700 calories. Consumption of unsaturated fats from fish, poultry, and healthy oils (canola, olive and nut) should comprise a lion share of your daily fat intake.

Proteins are essential building blocks that allow your body to repair muscles and increase muscle mass following a workout. Proteins should comprise 10 to 35 percent of your daily calorie intake or about 200 to 700 calories a day. Protein shakes are excellent sources of easily metabolized proteins.

Carbohydrates are also integral components of a balanced diet. 45 to 65 percent of your daily calories should be derived from carbohydrates or about 900 to 1300 calories a day. Carbohydrates can be found in fruits, vegetables, starches, and many other foods.

Vitamins and Mineral Intake

A cornerstone in maintaining a balanced diet is the appropriate intake of vitamins and minerals. Vitamins and minerals are, with the exception of vitamin D, substances the body requires to function, but cannot synthesize. Vitamin and mineral intake promotes and supports muscle growth and repair. The FDA’s website provides a guide to the recommended daily intake of vitamins and minerals that should form the foundation of a healthy diet. At first glance, adhering to these standards may seem daunting, but daily intake of a multivitamin can fulfill a majority of these requirements, while the remainder can be attained through the foods you consume everyday.

Exercise

Attaining the athletic physique you yearn for requires dedication to a regimented exercise routine. In order to burn fat and gain muscle your workout needs to be approached holistically. It is crucial to understand how many calories you burn not only at the gym, but throughout the entire day. With well designed exercise routines it is possible to unleash an army of hormones that can excite your metabolism, burning fat throughout the day.

Get Your Reps Up

There is certain romanticism to performing one maximum weight set; however, definition is achieved by increasing the number of repetitions you perform. Performing eight to fifteen repetitions of a particular exercise promotes the release of fat-burning hormones.

Keep Track of Your Sets

The number of sets you perform has a direct effect on the concentration of fat-burning hormones released into the bloodstream. However, performing more than 4 sets will not provide any additional benefit. It is best to begin with 2 sets and over the course of a few workouts, build yourself up to 4 sets.

Push It

Limit the amount of time you rest between sets to 60-75 seconds. This revs up fat loss by maintaining high levels of substances that burn fat. By adopting this technique, you continue to burn fat while you rest.

Don’t Isolate

The more muscle groups you use during an individual workout the more ramped up your metabolism will become. A bicep curl with a squat is much more effective than either in isolation. In addition, you should aim to lift weights 3 times a week, while performing aerobic exercises on off days. You should also alternate between at least two exercises each workout session to prevent muscle adaptation.

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