How to Get a Nice Body

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Want to build a body with the look of your dreams, but not sure where to start? Everyone has their own vision of what a nice body looks like, and that’s okay. But no matter what you want to look like, keeping your body healthy, fit, and strong is an important part of living well. If you want to get an awesome body fast that’ll impress others (and yourself!), we’re here to show you how. We’ll walk you through exercising, eating right, and cultivating healthy living habits so you can get the body of your dreams as fast as possible.

1

Do cardio for at least 150 minutes a week.

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    Cardio is an essential part of a healthy body and working towards a nicer body. Through cardio, you’ll gain endurance and energy, making your body feel and look more active. Over time, it can also be both fun and relaxing. Steady-state cardio might look like a 30-60 minute jog or light-to-medium intensity work on a stair or rowing machine. [1]
    • Cardio supports healthy weight goals, improves blood pressure and blood sugar, decreases your risk for heart disease and stroke, improves sleeping habits, and elevates your mood. [2]
    • Your 150 minutes of aerobic activity might look like walking briskly, an easy bike ride, or just spending time cleaning the house. [3]
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2

Practice strength training 2-3 days a week.

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    Strength or resistance training with weights isn’t just for bodybuilders: it strengthens your muscles and increases your metabolism, letting you burn more calories at rest. Although hitting the weights can feel intimidating, you’ll get the hang of it soon, and can tone, tighten, and define your muscles. [4]
    • It's typically recommended to do anywhere from 2-3 days of strength training each week. Do exercises that workout each major muscle group in your body, like your arms, legs, core, and back. [5]
    • Try doing bicep curls to target your arms.
    • Perform weighted squats to work your legs and glutes.
    • Try renegade rows to strengthen your core and abs.
3

Do bodyweight exercises when you can’t hit the gym.

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    To meet your 2-3 time a week strength training guideline, you never have to leave the house. Some of the best exercises you can do to get a toned or shredded body fast can be done with just your own body weight. By increasing the amount of repetitions you do for each exercise, you build up greater strength. Get into the habit of doing some of these extremely effective exercises a few times a week, especially when you can’t make it to the gym: [6]
    • Doing push ups , which work out your chest, shoulders, and arms.
    • Performing squats , strengthening your glutes and the rest of your lower body.
    • Doing pullups , which work out your back and the rest of your body.
    • Performing crunches , which are a great ab workout.
    • Holding a plank, which builds your core strength.
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4

Vary your exercise routine with HIIT workouts.

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    HIIT workouts, or high-intensity interval training, have become praised as an especially efficient workout. They’re best done in combination with traditional cardio and strength training. HIIT workouts are interval training exercises that alternate between very high-intensity exercises and moderate-intensity exercises, strengthening muscles and burning fat. [7]
    • These types of workouts burn a lot of calories in a short amount of time, especially calories from fat, and have been shown to keep your metabolism raised long after the workout was completed. [8]
    • Although HIIT workout classes are popular, you can also do HIIT at home.
5

Stay motivated by taking a fitness class.

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  1. Fitness classes let you push yourself harder and get results faster. Studies have shown that people who take fitness classes tend to see better results that individuals who work out exclusively by themselves. Taking a fitness class—whether it’s yoga, pilates, boxing, or circuit training—can introduce you to exercises that are new to you, which keeps things exciting and stimulates your muscles in a new way. [9]
    • Your local gym likely has fitness classes on offer, but you can also take a class at a fitness studio. There are normally great deals for new members, so you can try out your new class before spending too much money on it.
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6

Take a rest day at least once a week.

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    If you want your hard work in the gym to pay off, you’ll need to give your muscles a chance to relax and recover. It’s during this recovery time that your muscles will become stronger after a workout. You can either take a complete rest day, which means no exercise at all, or an active rest day, which might include a light jog or some stretching. [10]
    • The amount of rest days you should take depends on your training regimen. If you’re looking to bulk up with big muscles, you’ll probably need to take more rest days each week to give your muscles time to grow.
7

Eat a balanced and nutritious diet.

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    Maintain a balanced diet that emphasizes fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein sources like fish, poultry, beans, eggs, and nuts. This sort of diet gives you an excellent balance of food types that will keep you well-energized, healthy, and strong. Best of all, this kind of food lends itself to all kinds of tasty meals. [11]
    • While you don’t need to avoid them completely, processed foods like pastries, candy, processed meats, and chips tend to get in the way of your body goals. [12]
    • If you’re trying to build muscle, be sure that you’re getting plenty of lean protein from sources like chicken, eggs, fish, or tofu. [13]
    • Reader Poll: We asked 192 wikiHow readers who work out, and 53% of them agreed that the best way to refuel after a workout is with a protein shake. [Take Poll] This is a great way to boost protein intake between meals!
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8

Drink plenty of fluids each day.

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    Drinking fluids is a key component of helping your body run at its best. Additionally, your body may confuse thirst with hunger, so keeping hydrated can actually make it easier for you to lose weight. Drinking more water is an easy way to improve your appearance. [14]
    • Most health professionals recommend consuming at least 8 glasses of water daily. [15]
    • Stick to clear, no-calorie fluids. If you’re looking for more flavor than regular water, try adding a slice of fruit to a glass of water for a refreshing drink. Unsweetened tea is also a great option.
9

Keep track of your calories.

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    As part of your journey to getting a nicer body, you may decide to gain or lose weight. Weight gain and loss are based on how many calories you consume—although you can have a nice body at any weight, if your goals include getting bigger or smaller, try keeping track of your calories in a journal or app. You can find out how many calories you need to maintain your weight with an [1] [16]
    • Underweight individuals are at increased risk for infection, osteoporosis, hair loss, and loss of lean muscle mass. [17] Being overweight can lead to increased risk of diabetes, high blood pressure and heart disease. [18]
    • Obsessing over the number of calories you take in can hurt your mental health—if you feel like you’re constantly thinking about calories, take a break from counting them, and just focus on eating nutritious food. [19]
    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 13 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), and USA Powerlifting (USAPL), and she is a Corrective Exercise Specialist (CES).
    Laila Ajani
    Fitness Trainer

    Understanding how to achieve a calorie deficit is essential for losing weight through your diet. A calorie deficit occurs when you consume fewer calories than you burn. You can reach a calorie deficit by controlling your daily calorie intake. If you're only engaging in low-intensity activities, women could aim for something like 1,200-1,500 calories per day, while men could aim for 1,400-1,600 calories.

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10

Sleep 7-9 hours every night.

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    Sleep is an essential restorative process for your body. It's the key to good health and maintaining your body. Without enough sleep, you'll have several physical side effects, like difficulty concentrating, increased hunger, and mental fogginess. These side effects may make it harder to stick to your diet or exercise plan. [20]
    • In addition, you might notice you have dark circles or bags underneath your eyes or just look tired and fatigued. This won't fit in with your goal to have a great-looking body.
    • If you're struggling to sleep , shut off all the lights and anything that makes distracting sounds. An eye mask or earbuds might be helpful.
11

Quit smoking and limit your alcohol consumption.

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    Avoiding nicotine and excessive alcohol use makes you look and feel better. Both smoking (or other forms of tobacco use) and alcohol can cause a variety of side effects including damaging healthy skin and teeth. While no amount of smoking is okay for your health, men can drink up to 2 alcoholic drinks a day, and women can drink 1. [21]
    • Smoking is known to cause a variety of adverse health problems (including cancer), but some more visible effects include wrinkly skin, yellow teeth, tooth decay, and gum disease.
    • Continued alcohol use can lead to a variety of mouth problems including loose teeth. It can also cause issues with your skin. [22]
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12

Keep yourself stress-free and relaxed.

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    Chronic stress is never a good thing. If you do not manage stress, you may start to notice some physical symptoms which may work against your desire for a nicer body. For example, you could get itchy red rashes, break out in hives, acne, or experience mild hair loss. [23]
    • In addition, stress may lead to overeating or craving higher calorie "comfort foods." This can work against your fitness goals.
    • Try to destress and relax by listening to music, reading a book, going for a walk, or talking to a friend or family member.
    • If you cannot control your stress alone, seek the help of a therapist or a life coach.
13

Track your progress with a fitness journal.

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    A journal is a great place to keep track of your goals, plans, and progress. By taking a look at how far you’ve come through your journal, you can find the motivation to keep yourself on track for getting body of your dreams. You’ll be surprised by how quickly you see positive changes. [24]
    • Keep track of your goals in your journal. As you lose weight, get more fit or ditch bad lifestyle habits, jot down notes about these so you can see your progress.
    • Considering downloading a fitness tracking app on your smartphone. You can track your food, nutrition, calories, and fitness goals.
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14

Maintain a healthy body image.

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    Any body can be a nice one if you love the way you look. While working on your physical health and fitness is always good, try not to let your goals hurt your current self-esteem. If you’re struggling with your mental health and hyper-fixated on “flaws” that you see in your body, consider talking to a therapist. [25]
    • Changing your body image can feel tough, but it’s possible.
    • Don’t let social media or celebrity culture make you feel bad about yourself—your body works hard to take care of you, so always be grateful for the one you have.

Expert Advice

Try this sample HIIT routine for an effective at-home workout.

  • Get an HIIT timer. HIIT stands for High Intensity Interval Training. You can purchase a timer, or you can download one as an app. You design the workout with 5 exercises, then you set your timer for, say, a minute and 15 seconds of exercise, then 30 seconds of rest, and you do that for each of the exercises. Aim to do about 15 sets altogether. Here's an example of the exercises you might do:
  • Exercise 1—Walking Lunges: Bring your rear knee down to the ground, but don't hit the ground, and go back up. It's very important with this move that your rear knee is the one powering the exercise, not the front knee. Repeat this for the whole minute and 15 seconds, then rest for 30 seconds and repeat for about 15 sets.
  • Exercise 2—Jump Shuffle: Jump about 3 feet in front of you, shuffle backwards, then repeat for another minute and 15 seconds. Rest for 30 seconds, then repeat for 15 sets.
  • Exercise 3—Burpee: Jump up in the air, go flat into a push-up position, push up off the ground, and jump up in the air again. Do this for a minute and 15 seconds, rest for 30 seconds, and continue until you've completed 15 sets.
  • Exercise 4—Squat: Stand with your feet 2 1/2 to 3 feet apart. Squat down with your back towards the rear wall with your knees behind your toes. Then, move your butt up and down 3-4 inches toward the ground and back up several times before standing up straight again. Keep doing squats for 1:15, rest for :30, and continue for 15 sets.
  • Exercise 5—Ab Workout: Find a chair and lean back so your butt is on the edge of the chair. Bring one elbow down toward the opposite knee, and exhale for 3 seconds as you do it. Inhale for 3 seconds, then do the same with the opposite elbow and opposite knee. Continue doing this exercise for about 1 minute 15 seconds, rest for 30 seconds, and repeat for 15 sets.
From Monica Morris
ACE Certified Personal Trainer

Expert Q&A

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  • Question
    How long do I need to work out for?
    Monica Morris
    ACE Certified Personal Trainer
    Monica Morris is an ACE (American Council on Exercise) Certified Personal Trainer based in the San Francisco Bay Area. With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques.
    Monica Morris
    ACE Certified Personal Trainer
    Expert Answer
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    See Get a Bigger Butt Fast and related articles.
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    Try making a short list of the main things you need to remember, such as food you should eat more of and foods you should limit, exercises to do, and other little notes.
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      Tips

      • A session with a personal trainer at a gym can really make a difference when figuring out a workout plan that meets your goals.
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      • Try to set some specific goals for yourself, like “I want to run a 5k by the end of the year” or “I want to lose 5 pounds in a month.” Setting goals will make it much more likely that you actually meet your desire for a nicer, healthier body long-term.
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      • Always talk to your doctor prior to making any changes to your diet or lifestyle.
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      References

      1. ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
      2. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
      3. ↑ https://www.hsph.harvard.edu/obesity-prevention-source/moderate-and-vigorous-physical-activity/
      4. ↑ https://www.helpguide.org/articles/healthy-living/chair-exercises-and-limited-mobility-fitness.htm
      5. ↑ https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
      6. ↑ https://kidshealth.org/en/teens/strength-training.html
      7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/
      8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
      9. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
      1. ↑ https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
      2. ↑ https://www.cdc.gov/healthyweight/healthy_eating/index.html
      3. ↑ https://kidshealth.org/en/parents/habits.html
      4. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-protein.htm
      5. ↑ https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy
      6. ↑ https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Choose-Water-for-Healthy-Hydration.aspx
      7. ↑ https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/keeping-a-healthy-body-weight
      8. ↑ https://pubmed.ncbi.nlm.nih.gov/28232162/
      9. ↑ https://womenshealth.gov/publications/our-publications/fact-sheet/overweight-weight-loss.html
      10. ↑ https://sites.tufts.edu/nutrition/winter-2019/is-calorie-counting-dead/
      11. ↑ https://www.sleepfoundation.org/physical-health
      12. ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/smoking-effects-on-your-body
      13. ↑ https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
      14. ↑ https://www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress
      15. ↑ https://psychcentral.com/lib/the-health-benefits-of-journaling/
      16. ↑ https://www.helpguide.org/articles/anxiety/body-dysmorphic-disorder-bdd.htm

      About This Article

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      To get your body looking as nice as possible, aim to do 150 minutes of cardio per week. That includes things like jogging, riding a bike, or swimming. Do strength training exercises, like lifting weights or doing planks, 2 to 3 times a week. If you can’t hit the gym or buy exercise equipment, do body weight exercises or lift common objects, like milk jugs, at home. Struggling to get motivated? Consider signing up for an exercise class or going on regular walks with a buddy. It’s also important to take care of your body in other ways, like eating a balanced, nutritious diet, drinking plenty of water, and getting at least 7-9 hours of sleep at night. Avoid things that can damage your body, like alcohol, cigarettes, and junk food. For more fitness tips, check out the full article below!

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