How to get a tight and athletic body for women
Having a tight and athletic body, like many stars, is the ultimate desire for many girls and women, which motivates them to make an effort to search for effective and safe ways.
How to get a tight body
Those who want to have a perfect and athletic body must follow a number of steps to eventually get a fit and athletic body.
In the following lines, “The Jewel” reviews a set of steps by which you can get a taut body.
- Exercising regularly
One of the things that you must follow is to exercise regularly, in order to get a tight and athletic body for women.
Experts recommend practicing physical activity for 30 minutes on a daily basis, and if this is not possible, try dividing it into two periods of 15 minutes each.
A combination of moderate and intense activities can help you the most.
You can do brisk walking or swimming, as they are moderate beneficial activities that help to tighten the body, and you can try intense activities, such as jogging, dancing or playing basketball.
A regular fitness routine helps in gaining speed and strength, as well as movement and balance.
- Follow a healthy diet
Eating a healthy diet is one of the things that helps you to get a tight and athletic body, in addition to maintaining a slim body.
It is recommended to eat carbohydrates, for the brain and central nervous system to function properly; Eliminating carbohydrates completely makes a person feel tired and sluggish, which is why you should eat the right amount of carbohydrates in the morning and also after exercise.
You can get 45 to 65 percent of your daily calories from carbohydrates, and that’s from “whole grains, beans, legumes, fruits and vegetables.”
- Eat enough fiber
Soluble fiber contributes to the improvement of cholesterol and blood sugar levels, which includes the following sources:
- oats
- dried beans
- apple
- orange
For insoluble fiber, which helps prevent constipation, you should include plenty of vegetables and whole grains, as well as more insoluble fiber in your diet.
Women need 22 to 28 grams of fiber per day, while men need 28 to 34 grams of fiber per day.
- Protein should be eaten
Eating protein contributes to providing the body with calories and energy, for this reason, 10 to 35 percent of the protein must be maintained within the calories that enter the individual’s body daily, and it includes foods that have a high percentage of vegetable protein.
- beans
- lentils
- soy products
- Unsalted nuts
- Meat, poultry, and low-fat dairy products are good sources of animal protein.
- Eat healthy fats
It is necessary to focus on unsaturated fats, from foods such as lean poultry and fish, and healthy oils such as olive, canola and nut oils.
- Drinking water
Drink plenty of water during the day; It is recommended to drink 400 to 600 ml of water, as much as you need, and it also depends on how much you sweat during exercise, as well as the duration and type of exercise.