To gain extreme muscle tone, you need to be disciplined and dedicated. This includes making drastic changes to your diet and following a solid exercise program. If your goal is to do this at home, you need to be creative with your workouts and make the most out of the least. You can make this easy on yourself by using the weight of your body for resistance. Besides modifying your diet for maximum nutrition, perform four to five sets of weight-training exercises three times a week on the opposite days of your cardio interval training.
Step 1
Eat foods that are quality sources of carbs, protein and fats. Avoid high-sugar, empty-calorie snacks and foods like potato chips, white bread, muffins, candy bars, frozen dinners, canned soups and processed meats. Stick with nutrient-dense foods like lean meats, fish, low-fat dairy, beans, whole grains, fruits and vegetables.
Step 2
Consume a small meal every two to three hours to give your muscles a constant supply of nutrients and to keep your energy levels elevated. Compose meals that are balanced with protein and complex carbs. Whole wheat crackers with hummus and raw veggies is one example.
Step 3
Run three times a week for a cardio workout. Use an interval format outdoors. Start with a light five-minute warm-up. Run as hard as you can for 20 seconds, then at a moderate pace for 40 seconds. Switch from rapid pace to moderate pace for 20 minutes, then finish with a light five-minute cool-down.
Step 4
Perform a set of 12 decline push-ups with a chair. Place your toes on the chair and your hands on the ground directly under your shoulders. Push yourself up until your arms are fully extended. Contract your core to get your back straight and slowly lower your body down by bending your elbows. Stop when your chest is a fist-width away from the ground and push yourself back up.
Step 5
Execute a set of extended leg push-ups. Lie on your stomach with your hands directly under your shoulders and your toes curled under your feet. Push yourself up until your arms are fully extended. Contract your core to straighten your back and lift your right leg up behind you. Lower your body down to the ground until your chest is the width of your fist away. Push yourself back up, place your right foot back down and elevate your left leg. Do another push-up, place your foot down and lift your right leg back up. Continue alternating each leg with every other push-up. Do 12 reps.
Step 6
Place your hands on two chairs to do incline push-ups. Place one hand on each chair and curl your toes under your feet. Your body should now be at an angle. Tighten your core to straighten your back and lower your body down toward the chairs. Stop when your chest is a fist-width away and push yourself back up. Do 12 reps.
Step 7
Align two chairs face to face and slightly wider apart than the length of your legs. Place your hands on the edge of one chair and prop your heels up on the other one. Lower your body down by bending your elbows. Stop when your upper arms are parallel to the floor and push yourself back up. Do 12 reps.
Step 8
Execute a set of leaping lunges. Step forward with your right foot and lower yourself into a lunge position where your right thigh is parallel to the ground and your left knee is right above the ground. Jump in the air as high as you can and switch your legs so your left is now in front of you. Land, go back into a lunge and leap in the air again. Switch your legs back to the original position. Keep alternating back and forth for 12 reps.
Step 9
Perform a set of bicycle crunches. Lie on your back with your legs elevated, knees bent and shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your right elbow to your left knee as you extend your right leg out. Reverse the movement and bring your left elbow to your right knee as you extend your left leg out. Keep going back and forth in a smooth cycling motion for 12 reps.
Step 10
Raise and lower one arm and one leg. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Extend your right arm straight in front of you while extending your left leg straight behind you. Lower them both down about 6 inches, then raise them both up until they are slightly higher than parallel to the floor. Do a set of 12 reps and switch sides.
Things You'll Need
- 2 chairs
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