How To Get A Good Body

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If you're thinking ahead to the summertime (beaches, pools, and bathing suits), you're probably getting ready to strut your stuff. Getting toned and fit is a great goal, especially if you focus on building muscle and eating right. With a little work, exercise, and discipline, you can get the body of your dreams. Remember: as long as you're happy and healthy, every body is a hot body!

Here are 12 effective ways to get a hot body that you love.

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Try to eat meals with protein, whole grains, fruits, and veggies. Shoot for 3 to 4 small meals throughout the day, and eat a healthy snack (like nuts or yogurt) in between. Try to stay away from processed foods and foods with a lot of sugar so you can stay healthy.^[1]
- While eating healthy is always a good idea, try not to restrict yourself. Going hungry can actually hurt your chances of losing weight and gaining muscle since your body goes into starvation mode and your metabolism will slow down.
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It's the healthiest drink out there (plus, there are no calories). As much as you can, try to avoid juice and soda, which both have a ton of sugar in them. Keep a water bottle nearby so you can sip on it throughout the day.^[2]
- Drinking water before a meal can also help keep you full so you don't eat as much. Try drinking 1 to 2 glasses of water before you sit down to eat to keep your portion sizes smaller.
- Try to avoid alcohol and caffeine, both of which can dehydrate you.

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Try heading out for a 15 to 30 minute walk every day. It's a great way to ease into an exercise routine, especially if you aren't a fan of the gym. Eventually, you can work up to 45 or even 60 minutes of walking at a time.^[3]
- Make sure you warm up and cool down by walking slowly for 5 to 10 minutes before and after your workout.
- Wear good, supportive running shoes with arch support to keep your feet and legs from getting hurt.
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Cardio workouts help burn calories and get your body in shape. Start off running or biking for half an hour a day for 2 weeks. If you think you can handle it, jump into an hour a day for better and faster results.^[4]
- The goal is to get your heart rate going at a healthy clip so that it burns extra energy. If you run out of breath, it is ok to stop and rest for about a minute, but don't stop long enough for your heart rate to slow down.
- When you are ready to stop, take a cool-down walk. Walk at a fast pace first then slow down gradually. Don't forget to stretch after your workouts.

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Swimming takes the weight off your joints as you stay active. Head to your local community center and swim laps for 30 to 45 minutes a few times per week. Or, try joining an underwater workout class for a regulated workout with a professional.^[5]
- Swimming is a great option if you have problems with your joints or you have arthritis.
- Make sure you stay hydrated before and after swimming! It's easy to forget to drink water when you're swimming in a pool of it.
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Lifting weights will help you tone your body and accentuate your muscles. Try bicep curls, squats with dumbbells, dumbbell rows, and lunges with dumbbells for a full body workout. When you're first starting out, focus on your form by meeting with a personal trainer or watching tutorials online.^[6]
- Everyone's strength training routine looks different, but oftentimes, people will vary the workouts they do. For example, you might work your legs on Monday, your arms on Tuesday, your core on Wednesday, your back on Thursday, and then rest on Friday.
- Try weight training 3 to 4 times per week when you first start out.
- Start low and slow when you begin strength training. Picking up a huge, heavy weight can injure you.

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Not everyone wants to go to the gym, and that's okay! There are tons of exercises you can do at home, like pushups, crunches, planks, and lunges.^[7]
- Before you start working out, warm up dynamically by moving all the joints, muscles and body parts you'll be working on through their full range of motion.^[8] Get your heartrate up for at least 5 minutes to avoid any injuries during your workout.
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You can shape both at the same time with a few key exercises. To do the dirty dog, start on your hands and knees with your back flat. Lift one leg out to the side, keeping it bent, kind of like a dog lifting its leg. Hold that position, then slowly lower your leg back down.^[9]
- Another great exercise for your abs and booty is the glute bridge. Lie flat on your back with your knees bent and pointed toward the ceiling. Engage your core to lift your rear end off the ground, pointing your hips up toward the ceiling. Hold the position for a few seconds, then slowly lower down.^[10]

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It's a great way to burn calories while getting outdoors. On its own, cycling probably won't give you huge muscles or a six pack, but it can boost your stamina and build your leg muscles. Try going for a bike ride 2 to 3 times per week for a fun exercise that you'll never get bored of.^[11]
- If you don't have a bicycle, consider using a stationary bike at the gym.
- Cycling is also a great cardio workout.
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It involves doing a high level activity for a short time period. To do high intensity interval training, or HIIT, pick an aerobic exercise, like running or cycling. Warm up for 5 minutes, then do your exercise for 1 minute at the highest intensity level that you can muster. Rest for 2 minutes, then do your exercise for 1 minute again. Keep going until you've exercised for about 20 minutes.^[12]
- HIIT intervals vary, and you can pick the timing that works well for you.
- Try doing HIIT workouts about twice a week.

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Sleep deprivation actually hurts your ability to lose weight. When you don't get enough sleep, your body produces more glucose and insulin, which can actually lead to weight gain. So depriving yourself of sleep is a no-no for healthy weight loss. Try to go to bed around the same time and wake up around the same time every day.^[13]
- Less sleep also kills your motivation to workout and eat well. We've all been there: It's the end of a stressful day at work, we're tired, and we have no energy to do the things we told ourselves we'd do at the beginning of the day. Getting a good night's rest helps keep you energized and motivated, so that when it comes time to hop on the treadmill, you'll have the willpower to push through.
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Having a hot body looks different for everyone. If you're happy with your appearance and you like your body, then you have a hot body! Try making a list of all the things your body lets you do (walking, running, jogging, sitting, standing) and reading it often to appreciate what you have at any point in time.^[14]
- Getting healthy is always a good goal, but try to focus on building muscle and strength rather than losing weight or slimming down. It will help you focus on the positives instead of what you want to change.

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Question

Can I get a good body in 3 months?

Danny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).

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It depends on your current level of fitness and what you mean when you say "good body," but you can absolutely improve your overall fitness in 3 months. You may not want to make this your primary goal, though. If you don't picture yourself as attractive and your goal is to make a total 180 in 3 months, you may get discouraged. Focus on little gains and building a regular exercise routine!
Question

I struggle to sleep. Can you give me advice to help me get more sleep?

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Try turning off your electronics about 30 minutes before you go to bed. Make sure your bedroom is cool, dark, and quiet so you stay comfortable throughout the night. If you're really having trouble sleeping, look into taking melatonin, a natural sleep aid that can help you fall asleep and stay asleep.
Question

What time should I exercise in the morning when I wake up?

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Question

What if I don't have time to run for 30 mins?

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Is it normal to increase weight during puberty?

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Does chewing gum or eating candy once in a while make you gain weight or affect your diet?

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Gum barely has any calories in it at all, so it won't affect your weight. Eating candy in moderation every now and then is totally fine, especially if you eat well the rest of the time. Don't feel bad if you splurge on dessert or eat a treat!
Question

How do I stop eating during lockdown? When I'm at home I feel hungry, even though I'm not actually hungry.

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You might be eating just because you're bored. This is a totally normal thing that a lot of people deal with. Try to stick to eating 3 to 4 meals per day, and if you catch yourself getting "hungry" when you're actually bored, do something engaging. You could work on a puzzle, read a new book, talk to a friend on the phone, or try a new art project.
Question

What if I don't want to run or have a problem with running?

There are other ways you can lose weight while exercising. For example, Yoga and Zumba are both fun ways to lose weight without running. You could also try biking, dancing, or swimming.
Question

How many hours do I need to sleep?

Children aged 6-13 need 9-11 hours of sleep. Teenagers aged 14-17 need 8-10 hours. Adults need 7-9 hours. You may find that you feel and function better if you sleep on the lower or higher end of your recommended range, but as long as you're within that range, you're fine.
Question

How do I stop eating so much when I'm bored?

Try to get up and do something so you're not bored, like hanging out with friends or exercising or cleaning. Just try to keep yourself busy, and if you're still craving something, chew gum. There's nothing wrong with having a snack one in a while, even out of boredom, but try to stick with something healthy like a piece of fruit or some almonds.

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Squats and lunges are a great way to build lower body muscles.^[15]
Know your limits. An injured body after two days of over-training is going to achieve a lot less in 4 weeks than a less intensely trained body working steadily towards a goal.
Try doing a few easy exercises while watching your favorite show. Do more complex exercises during the commercials.

Try not to restrict your eating. While focusing on healthy eating is great, cutting calories or starving yourself can be unhealthy in the long run.

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Article SummaryX

While getting a hot body takes a lot of work and patience, a good place to start is by replacing junk foods with healthy foods, like lean meats, fruit, and vegetables, in order to maintain a healthy weight. Additionally, try to drink water instead of high calorie drinks like soda and alcohol. Then, incorporate some kind of exercise into your daily routine, such as a 30 minute walk after dinner or taking the stairs at work. You should also make sure to get around 8 hours of sleep each night to keep up your motivation to work out and eat healthy. For more tips from our Fitness reviewer, including how to make sure you're drinking enough water, read on!

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