Extreme muscle tone is characterized by having a well-defined body in conjunction with a low body fat percentage. No matter how you look at it, you are still going to have to put in some work and make some sacrifices with your daily routine. This includes your activity levels and your dietary habits. As far as exercise goes, the easiest way to gain muscle tone is by doing compound exercises which involve more than one joint and more than one muscle at a time.
Step 1
Avoid all foods that are high in empty calories. Deep-fried foods, commercial-baked goods, fast food, heavy creamed sauces, candy, white flour products and processed meats are examples. Eat nothing but muscle building foods like chicken breasts, lean beef, fish, cottage cheese, whole grains, beans, fruits and vegetables.
Step 2
Drink plenty of water to keep your muscles well hydrated. Aim for at least 10 cups a day. Avoid sugar-sweetened beverages and anything that can lead to dehydration such as flavored coffee drinks, soft drinks, slushies, fruit punch and alcohol.
Step 3
Eat small, frequent meals throughout the day to keep your muscles well-supplied with nutrients. Create meals that are balanced with protein and complex carbohydrates. Salmon with steamed asparagus and quinoa is a meal example.
Step 4
Lift a barbell to do bench presses. Lie on the bench and grab the bar with a wide grip. Push it off the supports and hold it above you. Slowly lower it until it lightly touches your chest, and push it back up.
Step 5
Execute a set of clean and presses. Stand in front of a barbell with your feet shoulder-width apart. Bend down and grab the bar with an overhand shoulder-width grip. Lift it up to chest height, bend your knees slightly and push it right above your head. Do this in a smooth motion. Slowly lower it back to the front of your chest, lower it back to the ground and repeat. Tighten your core as you drive the bar above your head.
Step 6
Hold on to a set of dumbbells to do bent-over rows. Stand with your feet shoulder-width apart and hold the weights in front of your body with your palms facing your thighs. Bend forward at the hips and slightly bend your knees. Let your arms hang straight down in front of you. Keep your back straight and lift the dumbbells up toward your stomach. Squeeze your shoulder blades together, slowly lower the weights back down, and repeat.
Step 7
Perform a set of close-grip tricep extensions. Lie on the bench and grab the bar with a slightly narrower than shoulder-width grip. Push it off the supports and hold it above you. Slowly lower it until it lightly touches your chest, push it back up and repeat. Keep your arms in tight against your sides throughout the whole movement.
Step 8
Twist your wrists to work your biceps. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Lift the weights up and twist your wrists so your palms are facing your chest. Slowly lower the dumbbells back down and repeat.
Step 9
Lunge while holding a set of dumbbells. Stand with your feet together and hold the weights at your sides. Step forward with your left foot and bend down into a lunge position. Stop when your left knee is at 90 degrees and your right knee is about 1 inch above the floor. Stand back up, bring your feet together, and lunge with your right foot. Keep going back and forth.
Step 10
Perform interval training to burn fat. Start out with a light five-minute warm-up. Increase your intensity and go for 30 seconds at about 80 percent maximum effort. Reduce your intensity to about 50 percent max and go for 60 seconds. Alternate going back and forth for 20 minutes and finish with a light five-minute cool-down. Apply interval training to any type of cardio you enjoy doing such as spinning, running, swimming, jumping rope, elliptical training, cross country skiing or stair climbing. Work out three times a week on nonconsecutive days.
Tips and Warnings
- Perform your weight training exercises three days a week on the alternating days of your cardio. Do sets of 15, 12, 10, eight and six repetitions. Start with a light weight and progressively add weight until you are using the heaviest weight you can handle for six reps.
- Get your doctor's approval before engaging in this workout.
Things You'll Need
- Bench
- Barbell
- Dumbbells
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