How to Get an Athletic Body: Exercise, Diet, and More (2024)

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Co-authored byDean Theriot

Last Updated: March 2, 2024Approved

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1. 1

   Make physical activity a part of your life. At least 30 minutes of physical activity every day is recommended.^[3] If you can’t find 30 minutes straight to workout, try to break it up into 2 15-minute periods or 3 10-minute periods.^[4]

   • Exercise at least 150 minutes a week. You can spread out this time throughout a week. You can do a mix of moderate and intense activities.^[5] Brisk walking, swimming or even mowing your lawn are great examples of moderate activities.^[6] For more intense activities, try running, dancing, or playing basketball.^[7]
   • Once you’ve gotten a regular fitness routine down, you’ll want to focus on gaining athletic qualities like speed, power, agility and balance.^[8]
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   Remember to strength train. You should strength train your muscles at least twice a week. A good example of a strength training activity is lifting weights.^[9][10]

   • Exercises you should include in your strength training routine include: squats, deadlifts, power cleans, bench presses, reverse bent over rows, pull-ups, military presses, and dips.^[11]
   • Lifting weights or using weight machines is just one example of how to strength train. You can also take part in activities like rock climbing or heavy gardening.^[12]

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   Add high intensity interval training (HIIT) to your weekly routine. The high level of intense cardio will help you build your speed and help you lean out more quickly.

   • Start with 15 to 20 minutes of interval work once or twice a week. Hill sprints, sled pushes, treadmill interval sprints, and rower sprints are all great exercises to incorporate.^[13]
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   Develop your power. Power is the ability to move weight quickly. You can teach your muscles to move quickly using an exercise you’re already familiar with.

   • Pick a lifting exercise like squats or deadlifts. Use a little less weight than what you’re used to. Lift the weight as quickly as possible, but lower the weight slowly and as controlled as possible in 3 to 4 seconds. Take a rest for 1 second and then lift the weight as quickly as possible again.^[14]

   EXPERT TIP

   

   Laila Ajani

   Fitness Trainer

   Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

   

   Laila Ajani
   Fitness Trainer

   As a beginner, you want to improve your strength and endurance. Begin with exercises such as lunges, bench presses, and ab workouts like crunches or planks. Adjust your workout to your fitness level to avoid injury and achieve your fitness goals safely and effectively.

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1. 1

   Don’t cut out carbohydrates completely. Our brain and central nervous system require carbs to work properly. Eliminating carbs entirely will make you feel cranky, tired, and lethargic. You should eat the right amount of carbs first thing in the morning and after a workout.^[15] Get 45 to 65 percent of your daily calories from carbohydrates from whole grains, beans and legumes, and fruits and vegetables.^[16]

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   Get enough fiber. Soluble fiber helps to improve your cholesterol and blood sugar levels. Good sources include oats, dried beans, apples, and oranges. Insoluble fiber helps to prevent constipation. Try eating more vegetables and whole grain to add more insoluble fiber to your diet. Women need 22 to 28 grams of fiber a day. Men need 28 to 34 grams of fiber a day.

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   Eat protein. You need protein to grow and develop. Protein provides your body with calories and energy.^[17] 10 to 35 percent of your daily calories should be from protein. There are great protein options from both plant and animals. Foods high in protein from plant sources include beans, lentils, soy products and unsalted nuts. Meat, poultry, and dairy are good sources of protein from animals and should be lean or low fat.

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   Make sure to include fats. Fat has a lot of calories, which can lead to weight gain. Some types of fats do increase your risk of heart disease and other health problems. However, fats also help your body absorb vitamins, keep your immune system functioning and maintain cell membranes’ structure and function. All sources of fat should be kept to 20 to 35 percent of your daily calories. It’s important to focus on unsaturated fats from foods like lean poultry, fish, and healthy oils like olive, canola, and nut oils.

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   Stay hydrated. Your body’s water supply needs to be replenished in order for it to function properly. Men need about 13 cups of water (3 liters) and women need about 9 cups of water (2.2 liters) a day.^[18]

   • You’ll want to drink water before, during and after your workout. You’ll need to drink extra water when you exercise because you will lose more fluid when you sweat. An extra 1.5 to 2.5 cups (400 to 600 milliliters of water) is recommended for short periods of exercise under an hour. How much you need will vary depending on how much you sweat during exercise, how long, and the type of exercise, so adjust accordingly.^[19]
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   Consider supplements. Supplements can help optimize your well-balanced diet.

   • Supplements can be used once a well-structured diet is formed. Some popular ones for those looking for an athletic build include creatine, glycerol and glucosamine sulfate. Creatine is a substance that occurs naturally in our bodies. Used as a supplement, creatine leads to improved strength and power. Glycerol is a supplement that keeps you hydrated for longer for better performance. Glucosamine sulfate helps to re-build cartilage and prevent joint problems.^[20]
   • You should eat smaller amounts of protein throughout the day to make the most of its muscle-building and repairing abilities. Supplements like protein shakes and bars can be good sources of protein in-between meals. Make sure to eat protein-rich snack during the 30 minutes that follow your workout so you can optimize the amino acids.^[21]

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1. 1

   Be positive. The gym can be an intimidating place, especially if you’re new. It’s easy to allow negative thoughts to creep into your mind, but it’s important to positive to keep yourself motivated. ^[22]

   • Think “I can.” “I can lift this weight.” “I can run another lap.”
   • Replace “I won’t” with “I will.” “I will do another 5 reps.” “I will complete an extra set.”
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   Forget the excuses. It’s easy to let excuses stand in the way of your fitness. Common excuses include:

   • ”It’s raining.” Don’t let bad weather stop you from continuing your workouts. Keep your exercise regime on track by exercising indoors.^[23]
   • ”I’m too tired.” It is important to allow your body time to recover. However, often times, you may just be feeling lazy. You want to stay in the habit of working out. It’s okay if you can’t give 100% every time you go to the gym. A workout that didn’t happen at all is the only bad type of workout.^[24]

   EXPERT TIP

   

   Laila Ajani

   Fitness Trainer

   Laila Ajani is a Fitness Trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. With over 10 years as a trainer and exercise specialist, Laila has expertise in competitive athletics (gymnastics, powerlifting, and tennis), personal training, distance running, and Olympic lifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).

   

   Laila Ajani
   Fitness Trainer

   It's okay if you don't feel motivated every day, but it's crucial to establish a sense of discipline. A consistent workout routine is the key to achieving fitness goals. It is essential to remain determined and committed to your plan. Select a suitable time of day that fits your schedule. Dedicate around 30 to 60 minutes to exercise, and stick with it.

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   Stay focused. Make a fitness commitment to yourself by keeping up healthy habits.

   • Healthy habits can include exercising at the same time each day, making thoughtful dietary decisions, and being patient with yourself. Results take time, and it’s important to not give up.^[25]

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