Are you looking to transform your physique from a naturally thick body to a slim thick body? Whether you want to shed some pounds or build some curves, there are ways to achieve your body goals without sacrificing your health. If you’re looking to tone your muscles or lose weight, turn your natural thick body goals into slim thick body goals in the safest, most effective way, then you’re in the right place.
How is a Natural Thick Body
A naturally thick body is a body type that is characterized by having a higher body fat percentage and a larger bone structure. People with this body type tend to have wider hips, a larger chest and a fuller figure overall. This body type is often associated with curvy and voluptuous figures.
Individuals with this body type often have a tendency to gain weight more easily, particularly in the lower body, hips and thighs. However, they also tend to have a greater potential for building muscle mass, which can help to create a toned and defined physique.
It is important to note that having a naturally thick body is a completely normal and healthy variation of the human body. It is not something that needs to be “fixed” or changed, and individuals with this body type should feel proud of their curves and embrace their natural shape.
How is a Slim Thick Body
A low body fat percentage and a toned, shapely figure are the definition of a slim thick body type. People with this body type are likely to have a smaller waist and a curvier lower body, with a more pronounced butt and thigh area.
To achieve a slim thick body, individuals typically focus on building and toning their lower body muscles through exercises like squats, lunges, and deadlifts. This can help to create a more defined and sculpted look, while also increasing overall strength and fitness.
It’s worth noting that achieving a slim thick body requires a balance of both fat loss and muscle building. It’s important to maintain a healthy body fat percentage, as too low of a body fat percentage can be unhealthy and unsustainable.
Ultimately, having a slim thick body is just one variation of a healthy and fit body type. It’s important to embrace your unique body shape and focus on making sustainable lifestyle choices that promote overall health and well-being.
How to Get Thick not Fat
Getting thick without getting fat requires a balance between building muscle mass and maintaining a healthy body fat percentage. To gain muscle and reduce fat at the same time is a quite challenging quest as it requires both proper training and a strict diet. Here are some tips that you might need.
Focus on strength training: Resistance training, such as weightlifting, is essential for building muscle mass and creating a toned physique. Aim to lift weights at least 2-3 times per week, focusing on exercises that target the major muscle groups, such as squats, deadlifts, and bench presses. And don’t be afraid of getting bulky, because the “Bulky” look that you’re afraid of is not that easy to get.
Fuel your body with healthy food: Eating a balanced diet that is rich in protein, healthy fats, and complex carbohydrates can help to support muscle growth while minimizing fat gain. Avoid highly processed foods, sugary drinks, and snacks as they contain a lot of processed fat and sugar. Go for whole, nutrient-dense foods like fruits, vegetables, lean protein sources, and whole grains.
Track your calorie intake: To ensure you’re not consuming too many calories, track your food intake using an app or journal. Eating in a calorie surplus can help you build muscle, but eating too much can lead to fat gain. Aim to eat in a moderate calorie surplus, around 250-500 calories per day above your maintenance level.
Stay active: In addition to strength training, incorporate cardiovascular exercise into your routine to help burn excess body fat. Aim for at least 30 minutes of moderate-intensity cardio exercise, such as jogging, cycling, or swimming, on most days of the week. If you are too busy to do those exercises, aim for at least 7000 to 10000 steps a day by walking to work for example.
Be patient: Building muscle and achieving a toned, thick physique takes time and consistency. Be patient and stick to your routine, and remember that progress may not always be visible right away.
By following these tips, you can achieve a thick, toned physique without gaining excess body fat. Remember that everyone’s body is unique, so it’s important to listen to your body and make adjustments to your routine as needed. Don’t be too hard on yourself because not everyone is the same, and just focus on getting healthier rather than getting skinnier.
Thick Body Goals Workout
If your goal is to achieve a thicker, more toned physique, incorporating strength training exercises into your workout routine is key. Muscle-building workouts are not just running around and burning calories, they’re more than that. If you’re very determined to reach your body goals, keep reading because the information below will help you a lot.
Squats: Squats are one of the most effective exercises for building lower body strength and muscle mass. They work the glutes, hamstrings, and quads, and can be done with or without weights. Start with bodyweight squats and gradually add weight as you get stronger.
Deadlifts: Deadlifts work the entire posterior chain, including the glutes, hamstrings, and lower back. They can be done with barbells, dumbbells, or kettlebells, and are a great exercise for building overall strength and muscle mass. Deadlifts can also help you strengthen yourself and improve your overall health, so don’t hesitate to add deadlifts to your workout routine.
Lunges: Lunges are a great exercise for improving muscle in the quads, hamstrings, and glutes. They can be done with or without weights, and can be adjusted to target different muscles by changing your foot position or adding a twist.
Hip Thrusts: Hip thrusts are a great exercise for targeting the glutes, and can be done with a barbell, dumbbells, or resistance bands. They are particularly effective for building strength and muscle mass in the glutes and hamstrings. This hip thrust might not be perfect for people with back problems, but if you don’t have any, these exercises are worth trying.
Bench Press: The bench press is a classic exercise for building upper body strength and muscle mass. It helps you work the chest, shoulders, and triceps, and can be done with a barbell or dumbbells.
These workouts are perfect for people who want to strengthen themselves as well as build muscle. But unlike cardio like running or riding bikes, muscle-building workouts are likely to hurt you and cause you problems with your bones so be careful with your muscle-building journey.
Food for Muscle Gain
When it comes to achieving a slim, thick, toned body, it’s important to eat a healthy and balanced diet. So what does a perfect muscle-gain, fat-reducing look like? We’ve got your answer.
Protein: Protein is essential for building and repairing muscle tissue. Good sources of protein include lean meats, fish, poultry, eggs, dairy products, beans, lentils, and soy products. If you have problems digesting those protein sources, protein powder is the perfect alternative.
Carbohydrates: Carbohydrates provide energy for your muscles during exercise and help to replenish glycogen stores after a workout. Good sources of carbohydrates include fruits, vegetables, whole grains, and starchy vegetables like sweet potatoes and squash. You might also notice, foods like processed cookies, soda are also high in carbohydrates but you don’t need carbohydrates from those items.
Healthy Fats: Healthy fats are important for overall health and can also help to support muscle growth. Fat is essential in everyone’s diet as well as your fat-burning journey. Avocados, nuts, seeds, olive oil, and fatty fish like salmon can provide you with all the fat you need.
Water: Staying hydrated is essential for muscle growth and recovery. Be sure to drink plenty of water throughout the day, especially before and after exercise. Besides, water can help you boost your metabolism so remember to always stay hydrated.
Supplements: While it’s best to get your nutrients from whole foods, supplements can also be helpful for muscle gain. But they’re just supplements so it’s not the best to replace natural sources of proteins and minerals with these artificial products.
Remember, gaining muscle requires a calorie surplus, so be sure to eat enough calories to support your workouts and muscle growth. Aim to eat a balanced diet that includes a variety of nutrient-dense foods, and consult with a registered dietitian if you have specific dietary needs or goals.
It’s not an easy journey to achieve your dream body so you have to be ready and consistent with your goals. But don’t be too hard on yourself since we’re just human beings, we need to rest sometimes, like rewarding ourselves with a cheat day or cheat meals once in a while. Your body is not a trend so before you start changing it, learn how to love it first.
