Swap white bread and pasta for whole wheat or whole grain alternatives. Carbohydrates that help you maintain a good musculature are quinoa, brown rice, oats, any whole grain cereal, sweet potato, and couscous.
Fat
Unlike bad fats, good fats provide a wide array of health benefits. They also help you sculpt the body of your dreams and even lose weight. The best sources of healthy fats are fish oil, extra virgin olive oil, almonds, walnuts, and peanut butter.
Vegetables
Focus on vegetables rich in antioxidants, such as broccoli, spinach, kale, and any green vegetables. You can eat as much of these as you want.
Exercises
Remember that without exercise you will not see results, and you can even put on weight. Your workout routine should include exercises such as squats, butt bridges, and lunges.
Stand up straight with your feet hip-width apart. Take one giant step forward, heel first, and slowly lower your body, bending both knees. Remember to keep your back and upper body straight, and don’t bend your knees farther than 90 degrees. Then repeat with the other leg in front.
Lie on the floor on your back. Place your arms at your sides, and bend your knees. Your feet should be placed around shoulder width.
Pressing your heels into the ground, lift your hips off the floor, and squeeze your butt while keeping your back straight. Breathe out as you perform this part of the motion, and hold the position for a few seconds. Breathe in as you slowly go back to the starting position.
