- According to the American Heart Association, saturated fats are one of the main causes of high cholesterol and obesity. Foods containing high levels of saturated fat include fast foods, many varieties of candies, and many dairy products. For example, a Double Whopper from Burger King contains 19 grams of saturated fat. For a toned body, always avoid these foods.
A common misconception is that hamburgers cooked at home are healthier than those from fast food restaurants. However, most of the meat purchased in supermarkets are just as unhealthy. According to NutritionData.com, 75% lean ground beef still contains 3 grams of saturated fat and 21mg of cholesterol. - Very toned individuals have above-average amounts of muscle tissue. The easiest way for increasing muscle is by eating more protein and less of everything else. Fish, chicken, beef and soy are all sources of high protein. As a general rule, fish has more protein than chicken and chicken has more protein than red meats.
According to Smart-Strength-Training.com, individuals should consume 0.8 grams of protein for each pound of body weight. A 200 pound man should consume 160 grams of protein per day. Whenever possible, get your protein from natural sources. However, protein shakes and supplements also can help in reaching your ideal amount of protein daily. - Toning up does not only require eating more protein and less fat, it also requires exercise. For muscle building, use heavier weights. For toning, use lighter weights that you can lift ten to fifteen times in a row without interruption. Lead an active lifestyle. Makes lists of exercises you enjoy. Good exercises for toning include swimming, hiking, biking, and rowing.