Toning muscle requires a different strategy than building muscle. Building requires lifting massive weights to the point of muscle failure as opposed to using lighter weights and fewer reps for toning. Toning, focused more on reducing fat overlaying the muscle, produces a more defined and toned appearance.
Nutrition
It does not matter how big or toned your muscles are; if they are concealed under layers of fat, you will not have a toned or cut physique. Before starting any toning exercise plan, you must consider a proper diet plan. Toning exercises are designed to melt away fat by raising your metabolic rate, burning more calories than you consume.
Abs
The abs are a difficult muscle group to tone. The abdominal area seems to be the place where fat goes to retire. As you get older, the problem fat around your stomach gets more difficult to lose. According to The Mayo Clinic, exercise balls are an efficient method to tone the abdominals and strengthen the core muscles, reducing backaches caused by stress on the back from a large stomach.
When choosing the correct ball, allow your knees to rest at a right angle when sitting with your feet flat on the floor. The harder the ball, the harder the exercise will be.
Perform the abdominal crunch by sitting on the ball with back straight, feet flat on the floor, crossing your arms. Tighten the abdominal muscles and lean back until you feel fatigue in the abs. Hold for three or four breaths and repeat.
Calisthenics
Many exercises require no equipment. Calisthenics are efficient in burning excess calories and toning your body using only body weight. According to U.S. Army, calisthenics exercises, performed at home in a small space and in a efficient manner, increases endurance and tones your muscles by utilizing control of your body while moving in and out of different body positions. They are an important part of the fitness program for strength and endurance the Army uses to train new recruits. Performed everyday, calisthenics build strength and endurance and burn fat, leading to a stronger, better-toned body.
Running
Running and walking are popular exercises for reducing fat and achieving a toned body. Walking, while not burning as many calories as running, is an efficient way to get started on a toning program. Work your way up to a running routine by walking daily, increasing speed and distance until you reach the desired level. If you combine a running program with some kind of resistance training it will lead to more calories burned while building and toning muscles.
Safety
Check with your doctor before beginning any exercise routine, especially if you suffer from hypertension, heart disease, bone or joint disease or if you are elderly, severely obese or diabetic.
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