How To Start Your Body Transformation: Beginners Guide To Nutrition And Physical Activity

Body transformation takes time, but you can speed it up by following the nutrition and exercise tips mentioned below.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Mar 22, 2023 08:30 IST
How To Start Your Body Transformation: Beginners Guide To Nutrition And Physical Activity

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With the introduction of fad diets and overnight weight loss drinks, the majority of people believe that body transformation is simple. The weight loss that results from following a fad diet and drinking weight-loss drinks is not long-term. The rate at which you lose weight returns with a vengeance. A person can easily transform just by reducing their calories, exercising regularly, and sleeping enough. So, if you're new to body transformation or looking for quick fixes, let's start by understanding the nutrition and physical activity you'll need to transform your body.

Body Transformation: Nutrition

Binge On Protein

Protein is essential regardless of whether your goal is weight loss or muscle gain. Consuming protein aids in faster recovery, more muscle gain, satiety, and energy production in the body. Your goal should be to include some form of protein on your plate. So, if you eat four meals a day, filling half of them with protein is essential if you want to reach your goal at the earliest.

Fruits Are Must

Fruits are high in minerals and vitamins, which are all necessary for the human body. Fruits are also rich  in antioxidants, which help flush out toxins and boost metabolism, allowing you to achieve your ideal body. The only thing to remember is that you should consume fruits alone, which means you should not combine them with other foods, as this will prevent your body from properly absorbing the nutrients.

Also Read: The Longevity Diet For Weight Loss: What It Is & Should You Do It

Hydration Is Key

All of the diets emphasise protein consumption but hardly  mention water. Staying hydrated is an important part of the transformation process because water helps boost metabolism and keeps bodily functions in check. To avoid dehydration, start your day with a glass of water and try to consume the majority of it during your workout.

Body Transformation: Physical Activity

Prioritise Cardio

The majority of people associate cardio with weight loss; however, cardio is intended to improve cardiovascular health. Regular cardio exercise benefits the heart, joints, and lungs. When you do cardio, your heart rate is at its highest, which means your calorie burn doubles, which helps you maintain a healthy weight.

Hit The Weights

Weightlifting is an important activity that you should engage in regardless of your goal. Lifting weights improves strength and muscle mass, both of which increase metabolism. When there is more muscle in the body, the body stores less fat and you appear healthier.

Stay Away From Overtraining

Performing more reps and working for hours will undoubtedly make you sweat, but it will also increase your risk of injury. The line between overtraining and an effective workout is razor-thin. Ideally, you should not exercise for more than 45 minutes because doing more than that will put your body into a catabolic state, making you tired all day.

Also Read: Snacking Ground Rules To Help You Meet Your Weight Loss Goals

Bottom Line

Diet accounts for 60 per cent of body transformation. Firstly, you must decide whether you want to lose weight or build muscle. Second, you should adjust your calorie intake to meet your goals. Finally, the majority of the calories you consume should come from protein and fruits.

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