How to Tone Your Body for Men

Man lifting dumbbells
Use light weights and perform a high number of repetitions for best results when toning. (Image: Jupiterimages/Stockbyte/Getty Images)

By now, most men know that daily exercise can help prevent heart disease, cancer and a number of other dangerous health risks. While disease prevention is enough to get many men moving, others are more concerned about the development of an appealing physique. In fact, creating a toned, fit appearance is an important priority for many men. To reach this goal, incorporating aerobic exercise, resistance training, a healthy diet and weekly status checks is a must.

Step 1

Muscular man running on beach
Incorporate aerobic exercise (Image: Ryan McVay/Digital Vision/Getty Images)

Incorporate aerobic exercise to burn calories and lower body fat percentages, says the American Council on Exercise. While any aerobic exercise is better than none, a total of at least 150 minutes of exercise per week is a must when it comes to trimming body fat and producing a more toned appearance. The American Heart Association says that men should keep their heart rate between 50 and 85 percent of resting rates during aerobic exercise for optimal results. This not only maintains cardiac safety, but is ideal when it comes to burning body fat.

Step 2

Woman spotting man lifting barbell
Hit the weights to build muscle mass (Image: Jupiterimages/Stockbyte/Getty Images)

Hit the weights to build muscle mass. The American Council on Exercise encourages men to focus on a total body workout when it comes to resistance training, instead of targeting specific muscle groups. For best results, men who want to tone their bodies should use light weights and perform a high number of repetitions of an exercise, until their muscles are completely fatigued. This produces maximal muscle contraction, which is important in muscle hypertrophy and can aid in calorie burn.

Step 3

Grilled Chicken Breast with Vegetable Salad
Follow a healthy diet (Image: Barbara Dudzińska/iStock/Getty Images)

Follow a healthy diet. Though exercise is important when it comes to toning the body, a diet that is rich in whole grains, lean meats and low-fat daily will also play an important role. In addition, the Academy of Nutrition and Dietetics suggests that those who are actively training will likely require between 1.2 and 1.8 grams of protein per kilogram of body weight. Choose lean protein sources for best results during the toning process.

Step 4

man with dumbbell weight training equipment  gym
Track your progress (Image: LUNAMARINA/iStock/Getty Images)

Track your progress. Men who want to tone their bodies should take weekly measurements to identify where they are in regard to where they started. Though the number on a bathroom scale may provide only limited information in regard to toning status, body fat calipers can provide objective data on changes in body fat percentages. Finally, tape measures can be used to determine the diameter of different parts of the body -- such as the waist, hips or biceps -- and show whether progress has been made.

Things You'll Need

  • Weights

  • Journal

  • Pen

  • Scale

  • Body fat calipers

  • Tape measure

REFERENCES & RESOURCES
Load comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.