Consume fewer calories than your body burns to lose fat and define muscles. Find your daily calorie needs and generate a moderate calorie deficit through diet and activity.
Muscle repair and growth require protein. For muscular growth, eat chicken, fish, tofu, lentils, and low-fat dairy.
Strength train to strengthen and tone muscles. Push-ups, squats, lunges, and planks work. Add resistance with household items or buy basic home gym equipment to gradually build intensity.
High-Intensity Interval Training (HIIT) burns calories and boosts metabolism. Intersperse vigorous exercises like jumping jacks, burpees, and sprints with rest.
Perform cardiovascular exercises to burn calories and enhance fitness. Running, cycling, jumping rope, and dancing can be done at home without equipment.
You need consistency to see results. Establish and maintain a workout schedule. Aim for 150 minutes of moderate- or 75 minutes of vigorous-intensity exercise every week.
Muscle growth and rehabilitation require quality sleep. Get 7-9 hours of sleep per night to enhance your fitness and health.
Hydration is essential for health and fitness. Keep drinking water all day. Eat fruits, vegetables, nutritious grains, and lean meats to fuel your exercises and offer critical nutrients.