Many guys (and girls too), want to know the secret to losing fat and getting toned muscles fast. Being a healthy and active person is a good goal, but beware of crash diets or other extreme weight loss measures because these can actually be dangerous for your health.  Getting fit takes a combination of eating healthy and being physically active every day. Keeping weight off is really challenging so it’s usually better to make small changes to your lifestyle rather than changing everything overnight.

First, talk to your health care provider (HCP) so you and your HCP can assess your weight loss goals. Ask about meeting with a dietician who can help with evaluating your current intake and give you tips and strategies to lose weight such as how to read food labels, how to control your portion sizes and how you can replace high calorie foods with lean protein, whole grains, and lots of fruits and veggies.
For physical activity, choose something you enjoy. It’s important to increase slowly but eventually you want to be doing about an hour of physical activity per day.

Finally, you may want to ask your gym teacher about the best way to build muscle tone and definition. This usually involves a combination of aerobic exercise and strength training. Aerobic exercise is an activity that uses large muscle groups such as running, bicycling or swimming. Aerobic exercise gets your heart pumping which increases the blood flow to your muscles and your lungs. Weight management along with regular exercise will help you become strong and fit, plus you will have many other health benefits such as lowering your risk for heart disease and diabetes.

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