Most individuals are not interested in developing large muscles or bulking up, but are looking to tone their muscles and to appear fit. Gaining muscle tone takes an overall fitness program, one that consists of consistent cardiovascular and weight-training exercise. While strength training is what directly causes muscles to develop and become toned, it’s necessary that you have a healthy body fat percentage to receive the full benefits. Fat is independent of muscle and it lies over the top of the muscle fibers. If you have too high of a body-fat percentage, the muscles that you develop with weight training will be covered by fat tissue.
Gain Muscle Tone
Step 1
Participate in consistent cardiovascular exercise. Lowering your body-fat percentage to a healthy level facilitates the appearance of your muscle tone. Complete at least two hours of vigorous cardiovascular exercise per week. Add variety to what types of exercise you do, mixing in running, elliptical, biking, jumping rope and swimming.
Step 2
Lift weights at least twice a week. Complete a battery of exercises that work the entire body, consisting of the glutes, quadriceps, hamstrings, calves, back, chest, shoulders, biceps, triceps and core. Each exercise should be completed for two sets of 10 to 12 repetitions, though increasing your volume to three sets once you establish a strength base with yield better results. Choose weights that cause the final three repetitions in each set to be difficult to complete.
Step 3
Reduce calories and fat. Eating better facilitates a healthy body-fat percentage, which allows your muscle tone to show. Consume lean proteins, such as chicken, fish and non- or low-fat dairy products, as they help provide the nutrients necessary for your lean muscle to develop. Limit or eliminate your fatty and empty-calorie foods, such as fast food, sodas and sweets.
Tips and Warnings
- Have an outlook that gaining muscle tone is a long-term process. Instead of trying to improve your muscle tone as quickly as possible, instead concentrate on one day at a time. If you’re consistent with your workouts and eat healthy, you will see significant changes in your muscle tone.
- Although the presence of protein is necessary for muscle to grow, it’s unnecessary to supplement your healthy diet with additional protein shakes or bars. They are typically very high in calories and are unnecessary unless you’re interested in developing significant muscle mass. Consult a medical professional and receive a medical physical before you embark on a new exercise program.
Things You'll Need
- Free weights
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