8 secrets to getting a toned body at home without spending a penny

Published on:5 January 2020, 09:41am IST
Surely, fitness comes at a price. But the price for getting a toned body at home is just your hard work, not your hard-earned money.
Sonakshi Kohli
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Yes, you can get the body of your dreams at home without shelling your bank-balance. Image courtesy: Shutterstock

There’s only one cardinal rule of getting a toned body that remains undisputed till date. Don’t worry: it’s not working out at the gym day and night. Rather, it’s creating a perfect balance between your diet and exercise.

Now that we’ve unveiled this secret, let’s explore what you need to do to achieve that balance and get the body of your dreams without spending a penny.

1. First and foremost: eat right
The first step to achieving any fitness goal is to eat right because your diet’s contribution is as high as 80%. So when they say, you are what you eat–they’re not lying.

2. Increase your protein intake
That said, having a protein-packed breakfast like boiled eggs, sprout salad and so on can give you just the start you need to tone up. After all, protein can really help in building and maintaining your muscles—which is obviously very important for toning up.

toned body tips
A rich source of protein, eggs can speed up your metabolism. Image courtesy: Shutterstock

Also read: 7 high-protein foods for all our vegetarian friends out there

3. Ditch refined carbohydrates for complex ones
Not only are refined carbs highly processed and harmful for your health, they are also easy to digest. Which means you’re likely to feel hungry soon after you eat them. Plus, they’re even proven to promote food cravings and are obviously also high in calories. So, ditch the maida pasta, white bread, and white rice for wholewheat and multigrain options.

4. Don’t be scared of fats
Yes, unsaturated fats are bad for you and they can be found in abundance in packaged products and meals. The deal-breaker? Healthy, saturated fats which can be found in foods such as avocados, nuts, cheese, eggs, and fish and can make your flat stomach dream come true.

5. Stay hydrated
A lack of water in your system can actually lead to muscle breakdown. You really don’t want that to happen while trying to tone up. Not to mention, your body also bloats up when you don’t get an adequate amount of water.

toned body tips
Staying hydrated is key to toning up. Image courtesy: Shutterstock

6. Try interval training
If you’re someone who enjoys running, skipping, jumping, and other forms of anaerobic exercises, high-intensity interval training (HIIT) can be a great blessing for you. In HIIT, you perform a cardio exercise like a high-speed sprint for, say, a minute, and then slow your pace till your heart rate gets back to normal, only to perform the high-intensity activity again. Doing so can really strengthen the muscles and help you tone up.

7. Weight training can help you too
If you have weights at home and know the basics of weight training, then it’s time to get those dumbbells to target specific muscles and work on toning them.

8. Your body weight is also enough
Don’t fret if you don’t have weights at home, because your body weight is enough to get you the desired results. Exercises like push-ups, chin-ups, planks and many yoga poses can help you increase your muscle endurance and give you the body of your dreams.

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Sonakshi Kohli Sonakshi Kohli

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then.