How to workout without losing weight

Nutrition and exercise are the healthiest and most effective way to tighten flabby areas of the body. To find the best way to tone your body without losing weight, it’s important to eat the right foods and focus on a strength training program. Eating protein-rich foods and lifting weights three times a week will lead to a firmer body without any weight loss. Muscle doesn’t take up as much space as fat, so focusing on muscle growth will not only make your body firmer, but will also help you maintain your current weight. To effectively build muscle, you need to consume enough protein in grams each day to match your body weight in pounds. For example, if you weigh 150 pounds, try to consume 150 grams of protein per day. Fuel your metabolism. Change your diet. Because you’ll build muscle without losing weight, you should focus on eating foods high in protein, low in calories and saturated fat. Eat a protein, vegetable and fruit at every meal possible. Try to eat every few hours to keep your metabolism high and your muscles properly nourished. Consume a whey or soy protein shake immediately after each workout. Ideally, you should consume around 50 grams of protein after a workout. Drink a protein shake every morning in addition to post-workout shakes. Read more: The Only Food Scientifically Proven to Boost Metabolism Train to Maintain Your Weight Start a strength training routine. Use a high-quality weight bench, dumbbells, and an exercise ball (to work the core of the body). Start with light weights to avoid injury. Each workout should last 30 to 45 minutes, and you should do three sets of each exercise. The ideal number of repetitions is 12 to 15 per set; use enough weight that you can’t do more than this number of repetitions. Train three times a week with one day off between workouts. Muscles need time to heal after being broken down during resistance training. Focus on two or three muscle groups per workout. For example, day 1 could involve the chest and back muscles, day 2 could focus on the legs and abdominal muscles, and day 3 could focus on the arms and shoulders. Increase the amount of weight you lift from week to week. As a general rule, don’t exceed a weight increase of more than 10 percent from one week to the next. Read more: 11 Ways to Measure Your Fitness Progress How Long It Takes Follow your diet and exercise program for at least four to six weeks and the results will be visible. You will have a much more toned body and your weight will be approximately the same as when you started the new routine. What you can also do is stay on track by taking your key steps before you start. Use a tape measure to measure the circumference of your arms, chest, waist, hips and thighs. And weigh yourself of course. Record the numbers in a notebook or online fitness app and repeat at least once a month. Building muscle without losing weight is a balancing act. Warning Always consult a doctor before beginning any type of strength training program. If you feel faint, nauseous, short of breath, or weak during a workout, stop exercising immediately.