Get toned body in 2 simple steps
We all dream of that toned body, but the thing is It doesn’t just happen over night, you need to follow a specific strategy To build a toned muscular look and here’s how in 2 simple steps…
FIRST STEP: Building the Tone
Frist of all, you should have a good muscle base to begin with, and without having a well developed muscle under your skin, you won’t have that toned look you are looking for.
So, you should take care of 2 important aspects to build mature rounded muscle;
1-Workout
Your workout should have enough intensity and volume to stimulate muscle growth and build that good muscle based we talked about.
A good workout plan to start with is training 3-4 days a week, hit very muscle group once or twice a week with 4-5 different exercises for each muscle group in rep range 8 to 12 reps for each set (Do 3-4 sets in every exercise).
Also, The choice of exercises is important as some types of exercises build muscle tone more than others. These types are referred to as compound exercises.
Compound exercises allow you to lift heavier weights and have the additional benefit of working on more than one muscle group at a time.
You undoubtedly recognize the names of many of these compound exercises: bench press, military press, dead lift, squat, and barbell row.
Each of these exercises will challenge all of your primary muscle groups. All you need to do is practice these exercises with a progressively increasing load.
2-Nutrition
As you are trying to build muscle mass in this step, the nutrition is a very important factor in terms of building muscle, though having a good nutrition plan is a key to unlock the secret of toned body.
Frist, you have to make sure that your caloric intake is more than the calories you burn daily by 250-500 calories to build lean muscle mass without gaining too much fat.
You can calculate and track your calories with an app which I personally use called Myfitnesspal (it’s free and you can download it from App store).
Also, Getting enough protein is a must, consuming 1-1.5g of protein for every pound of your body weight daily is enough to build muscle mass, For example; if you are 200 pounds, you should be eating 200-250g of protein daily.
Related:know how to build muscle with carbohydrates
SECOND STEP: Losing weight and tighten up the skin
It’s possible to have a lot of muscle without showing it because of an extra layer of body fat that shields it from view.
If you wish to see your abs, or have others see them, you should strive for a body fat of no more than 10%. The average Joe has a body fat that is typically from 15 to 24%, which is not enough to reveal your abs or any muscle definition.
1-Losing weight
In this step, you will keep the same workout routine with couple extra cardio sessions per week to burn more calories and speed up the process of burning fat.
What will change is your caloric intake, instead of eating 250-500 extra calories, you will be eating 250-500 calories less than your daily burned calories.
These less calories will be cut from your daily intake of fat or carb while keeping the intake of protein the same to preserve muscle and prevent muscle loss during losing weight.
2-Tighten your skin
After losing weight, and especially when you lose weight very quickly, the elastic components of your skin not only lose the layers of fat that keep them stretched out over your body, but they also don’t have much time for their elasticity to adapt to your new shape, so it become loose.
Your skin will slowly return to a shape that fits your new body. But since that process can take up to two years, here are some tips you can apply to make your skin tighten more quickly:
1-drink enough water.
2-Eat healthy food and well balanced diet.
3-apply moisturizer with vitamins&protein, and don’t forget to exfoliate your loose skin at least once a week.
If you lower your caloric intake, exercise and took care of your skin as indicated above, you’ll build muscle tone, lose fat , and end up looking exactly as you had hoped.
