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Losing weight and staying fit is top priority for most people and today, there are several workout and diet options available that will help you get to that goal. You can either hit a gym or dance class or even invest in a personal gym at home to burn the calories. At the same time, though, it is important to stick to a personalized diet plan that best suits your requirement.

Before embarking on an exercise or diet routine, it is essential to figure out what you want for your body. Are you looking at losing weight or building muscle mass? Because each of these requires a different strategy.

HOW TO BUILD MUSCLE

If you are already at an ideal weight and want to build muscle, focus on strength training exercise, weights, stretches and some yoga as well at least three to four times in a week.

To build muscle mass quickly, the workout should be supplemented with a good diet. The diet must include at least three meals with a perfectly balanced mix of carbohydrates and proteins. You may consume extra protein in the form of skimmed milk or egg white. Also remember that daal should be an integral part of lunch and dinner.

To ensure that you don’t gain weight and keep the fat per cent in your body at a minimum, you need to do 25-30 minutes of a cardio exercise like walking or jogging every day and some weight training at least three to four times in a week.

HOW TO LOSE FAT (WEIGHT)

If your target is to lose a few kilograms to reach that ideal weight, your focus has to be on cardiovascular exercise like a walk or jog in a park, treadmill (without incline) or on a cross trainer for about 30-45 minutes through the week. You could also do yoga or weight training or stretches to tone your body, but these should not substitute a cardio workout.

Regular workouts alone are not enough to stay fit. You need to have control over your stomach as well. You have to completely avoid all food containing excess oil like deepfried snacks, chaat, buttery popcorn or corn, nuts and oilseeds like almonds, flaxseed, walnuts, butter, ghee, cream, all sweets, desserts, cakes, cookies, chocolates, ice creams, etc.

If you don’t eat three well-balanced meals a day, you will not only lose fat but also muscle tissue, especially if the protein intake is not adequate. This will make you look aged and your skin will begin to sag and wrinkle. Never substitute a meal with just fruits, salads or boiled vegetables.

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