Physical fitness is the result of maintaining a healthy lifestyle. Fitness levels are based on five fitness components that are measured with specific assessments. Your muscular system is involved in the assessment of two of these components. Muscular strength is the ability to exert force to overcome the most amount of resistance with one exertion. Muscular endurance is the ability to exert a lower amount of force over a period of time. Training to improve strength and endurance increases the amount of muscle mass and the tone, or tightness of your muscles, in a semi-relaxed position.
How to Build Muscle and Improve Muscle Tone
Step 1
Weight train. The overload principle states that in order for gains to occur, muscles must exert force to overcome a workload that is more than normal. In order to lift a weight, your muscles must contract to exert a force. Repeated exertions will recruit all of your muscle fibers. When your muscle fibers are continuously recruited, the fibers will increase in size. This is known as hypertrophy, resulting in gains in muscle mass. Training is specific to the muscles that are being worked. In order to increase muscle size all over, a training program must be geared for a full body workout.
Step 2
Design a weight training program geared for results. For strength gains, workouts should consist of three to four sets of six to 10 repetitions. It is important to work each set to fatigue. If more than 10 repetitions can be completed, weight should be increased. Muscle groups should be trained two times weekly. Workouts can be split into body parts. For example, train chest, shoulders and triceps in one workout. The second workout can be for your back, biceps and legs.
Step 3
Select compound exercises. Compound exercises involve more than one muscle group and are crucial for initial strength gains. Bench presses, deadlifts, shoulder presses and squats are examples of compound exercises that should be included in a strength training program. These exercises use free weights and require you to bear the weight while performing the exercise. Additional benefits include increased bone and connective tissue strength.
Step 4
Reduce excess body fat for improved muscle tone. While strength training builds muscle mass, excess body fat can cover muscles and reduce the appearance of muscle tone. Cardio training can burn calories and excess bodyfat, giving the body a leaner look while maintaining muscle size. Following a nutrition program designed to build muscle while decreasing body fat will add to desired results, according to naturalmusclebuilder.com.
Step 5
Avoid overtraining. Overtraining limits strength and size gains and can increase the risk for injuries. Adequate rest is essential in building muscle size. Lifting weights causes slight muscle tears and breaks down muscle tissue. Muscle fiber size is increased during rest and recovery periods. Rest and recovery are just as important as training sessions.
Tips and Warnings
- Avoid products that promise quick size gains. Adequate nutrition and a basic multivitamin are enough for strength and size gains.
- First time exercisers should consult a physician before starting an exercise program.
Things You'll Need
- Weight training equipment
References
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 1997
- Muscle Building: Most Efficient Weightlifting Routines, Exercises and Diets
- How to Develop Muscle Tone
- Adequate Rest to Avoid Overtraining and Maximize Muscle Gain
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