Having a toned body

When there is a diet that not only to care that the weight loss is healthy and gradual, but it is also necessary to prepare the skin for the changes you are going to suffer. In many occasions, after the loss of weight - mainly if not performed correctly- appears flaccidity. In this article we leave tips on as sculpt the silhouette with adequate food and exercises. Whether you're on a diet as if you simply want to have a body toned.
The protein-rich foods have an empowering effect of musculature, which contributes to tissue are not flabby. The protein of animal origin is found in meat, fish, and eggs, and helps preserve muscle mass. For a contribution of animal protein is preferable to choose lean meats. The vegetable-based proteins are found in beans, nuts or cereals, for example. The WHO recommends that 75% of the protein we ingest is of vegetable origin).
There are also foods that help us to prevent wrinkles:
fatty acids (omega 3 and 6) favor the hydrolipidic layer of the skin that protects and helps maintain its balance. Food: walnuts, blue fish, dried fruits and seeds.
The carotene contributes to cellular renewal. Carrots, pumpkin, peaches, apricots, spinach, bell pepper, tomato, medlar.
The iron contributes to the oxygenation of the tissues. Red meats, fish and seafood, vegetables and whole grains.
The group B vitamins help the smoothness of your skin and the strength of the hair. Meats and fish, dairy products, vegetables, vegetables and whole grains.
Vitamin C is a potent antioxidant, which prevents the aging of the skin and is involved in the synthesis of collagen. Pepper, cabbage, broccoli, strawberries, orange, kiwi, melon, tomato.

In addition to adequate food, there are plenty of exercises that can help us to have more firmness in the skin and more tone in the muscles:
- If you want to tone up the waist, with the arms in high and strongly tilts the body from one side to the other (feeling as stretching the waist).  What is important is the body tension and release it again and again. Repeat 10 times on each side.
- If you want to tone the glutes, some exercises very own are: the stride also called Split, the squats, raise and lower of a bank and kicked back.
- If you want to define the arms, the best exercise are the flexures. With the hands resting on the ground (joining the index fingers and thumbs of the two hands in the shape of a triangle).  This exercise works intensively the arms and especially in the triceps area. It may also be performed with knees touching the floor.
- If you want to strengthen the abdomen, you can try to enter your stomach. Lying face up, with bent legs, beam your navel as if I would like to touch the ribs. Breathe deeply and repeat 10 times. You can also perform abdominal, lying face up with the legs bent, feet on the floor, stretched and flexed legs forward alternatively and skimming the ground with the heel. Repeat three times with a duration of thirty seconds each time, resting about fifteen seconds.
- If you want to reaffirm the legs, the squats are very effective to strengthen these muscles. Stand straight with your legs a little separated, aligned with the shoulders, and arms forward to shoulder height. Lowers and raises the body as if you're seated. Keep your body straight and the trunk a bit forward. Repeat in three series of 10 times each.