Apart from ‘weight loss,’ ‘toning up’ or getting ‘toned muscles’ is the most common fitness goal. Men and women alike want to know what exercises and what food they should be eating to achieve toned figures and physiques. So what’s the secret?

It’s important to clear up what ‘toning up’ actually is to begin with. The idea that muscle actually ‘tone up’ is a myth. You either build lean muscle or lose lean muscle. Don’t panic ladies, what I am about to advise you to do WILL NOT make you big or bulky. It will give you the ‘toned’ effect. But it’s important to understand what you are actually trying to achieve, and that’s to build lean muscle.

Firstly you must lift weights and/or do bodyweight exercises. This could be anything from doing traditional free weights in a  gym, or simply doing press-ups, squats, etc at home.  Doing these sorts of exercises on a regular basis, as opposed to doing cardio, will allow you body’s muscle tissues to break down and build back up stronger and leaner, giving you the ‘toned effect.’

Secondly, you must eat a high protein diet. So poultry, fish, etc, should make up a proportion of every meal you have. For the same reason as above, it will aid your body to build and sustain lean muscle. This will not only make you look more toned, but allow you to burn more fat also.

Today’s Takeaway - ‘Toning up,’ or more accurately building lean muscle, is a straightforward combination of correct nutrition and correct exercise.

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