It’s a common misconception that you need to spend months in the gym before you can start learning how to tone muscle. The truth is that toning the muscle is all about adding definition and shape; not just about bulk. In short, toning the muscle means learning how to properly display the muscles you currently have. In addition, toned muscles mean increasing the number of calories you burn per day.
To start, you need to understand what it means when you are talking about toning. There are three main categories of toning: resistance training, stretching, and speed and endurance training. Resistance training deals with training the body for exertion, such as lifting weights. Stretching exercises deal with the body’s ability to relax and allow full mobility; this allows the body to increase its flexibility and strength.
Once you’ve determined the type of workout you’re going to do, you need to decide on a proper diet. Your diet should include plenty of protein, but not so much that you gain fat. You should be eating one gram of protein per pound of body weight per day. This sounds like quite a lot, but it is actually pretty easy to do if you eat five to six small meals throughout the day instead of the standard two to three large meals people are used to. If you are trying to lose weight, make sure to include the proper foods with each meal. For example, having a protein shake at breakfast and skipping the bread in the afternoon will ensure that you don’t accumulate excess fat.
The next step in how to tone muscle is performing quality cardio workouts. Aerobic activity is good for increasing your metabolism, which will help you burn fat and build muscle. If you choose to do cardiovascular exercises, start out by starting at a slow pace and gradually building up to moderate intensity. Focus on long periods of high intensity (such as three to five minutes) rather than short bursts. You can increase the intensity of your workouts by either jogging in place or by adding weights to your exercise routine.
Another way to get toned without bulking up is to work with a personal trainer. A personal trainer can assist you in targeting specific muscles and can help you find the proper form when exercising. A personal trainer will also help you learn proper posture, which can have a tremendous impact when exercising. Before hiring a personal trainer, check with your health insurance to find out if you qualify for any reimbursement or medical coverage.
Once you have determined the best exercises to target each area of your body, you should start to perform those exercises in the appropriate manner. Begin by walking in place, slowly building your pace as your body fat increases. Then increase the intensity of your cardio exercises while decreasing the distance you cover in each exercise. Once you have built enough stamina to complete a long distance cardio session, start performing strength training, targeting your larger muscles.
One of the most important factors in building up the appearance of your body is to be consistent in your workout. Make sure that every day you exercise the same amount, using the same muscles. Over-exercising will result in the opposite results as too much exercise. The body needs time to recover after an exercise, so give your body a few days between workouts.
When you reach your goal of having a toned muscle tone, you will notice that all of the fat that was covering your muscles has been burned away. If you are concerned about developing your abs, then focus on exercises such as crunches and sit-ups. These exercises help to build the abdominal muscle, which is the primary muscle group that burns off fat. Lowering the amount of fat around your waistline by targeting the main muscle groups and then working them into your regular workout routine is how to tone muscle and lose fat simultaneously.