What is “tightening” & how to achieve it 

Chances are that, at some point, you wanted to tighten a part of your body that is mostly made of fat.  But the question is, can fat really be tightened?  And what does really “tightening” mean?  Well, tightening is losing fat and increasing muscle mass. So, in reality, fat does not tighten.  Therefore, if you want to tighten your body, you need to burn the fat, while at the same time grow your muscle mass. 

How to achieve it 

       1.Increase your burn rate  Start walking more! Or better still, add aerobic exercise to your program. You can do cycling, running, swimming or functional training.         2.Work out with weights or bodyweight  Do resistance training to build muscle tissue. Don’t worry, you’re not going to wake up one sunny morning and see yourself in the mirror as a… bodybuilder. On the contrary, the muscles added to your body will make it more beautiful and more functional!         3. Find out your daily nutritional needs   There are various websites to help you find out approximately how many calories you burn throughout the day. Whatever result the site displays, it’s safe to say that it’s not an accurate measurement, but it’s close enough to give you an idea!  Click here to find out your calorie needs.          4. Caloric Deficit  Basically, you should get your body to use fat as fuel. So, aim to consume fewer calories than your body needs to sustain itself. That means -5 to -15% less calories. 

Careful though! 

Don’t overdo it.  In strength training, aim to do 80% of the reps you can do. For example, if with the given weights in an exercise you do 12 reps max, then do 10. Don’t push your limits!  In aerobic exercise go at your own pace. Improve your endurance and enjoy the process at the same time.  The same goes with the caloric deficit. If you go more than -20%, then you are at risk of harming your health. 

Safety first! 

  Ariana Davila  Seminars Recent Articles