How to Tone Your Body
More and more people nowadays understand that it’s not just about the number on the weighing scale anymore. It’s not about being light and thin. It’s about being toned. This is why a lot of people, even those who have a healthy weight, are not satisfied with their body. They want a toned and better appearance and this is why they’re looking for tips and steps on how to tone your body.
What is Body Toning?
There are still some misconceptions when it comes to body toning. Generally speaking, toning the body is developing a physique with lean muscles. Not to be confused with muscular/bulky, a toned body has emphasis on low body fat levels with clear muscle shape and cuts.
3 Important Factors to Tone Your Body
In the past, it was believed that in order to tone your body, you stick to weight lifting exercises with light weights and high reps with short rest in between sets. In order to be successful with toning your body, you have to do 3 things:
- Do cardiovascular exercises.
Doing cardio can really help burn those calories. Cardio exercises can really get your heart rate up which can lead to calorie burning. As a bonus, it can lead to a healthy heart.
Interval training is best for calorie burning and body toning. This is done by alternating high intensity with low intensity bouts of cardio. Just to give you an example, a popular way of doing it is by alternating sprints and jogs on the treadmill.
Here are some cardiovascular exercises that you can do. Do cardio 3 times a week to tone your body.
- Power walking
- Team sports like basketball
- Jumping rope
Feel free to rotate and try different cardio exercises every cardio day to mix things up and keep the body guessing.
- Do strength training.
It’s simple. If you want to tone your body, you need muscles, and the best way to develop them is through strength training. Strength training is an exercise program that utilizes resistance like weights in order to contract muscles to build size and strength.
In addition, you can actually burn more fat and calories if you have muscles. This is because your body will burn more calories even while at rest if you have muscles.
Here are some tips:
- Focus on all muscle groups.
Don’t fall into the trap of just training abs, chest or arms. You need to focus on all muscle groups, and a good way to do this is to follow a strength training program that focuses on compound lifts. These exercises target several muscle groups at once. In fact, done right, they can work out your entire body.
Here are exercises that you have to incorporate to your program:
- Bench press
- Overhead press
- Bent over barbell rows
In theory, you can focus on these 5 exercises each week and work out all your muscle groups.
- Don’t forget about bodyweight exercises.
Your body can provide resistance as well especially if you’re just beginning. On that note, you can start with bodyweight exercises. Here are some of the best ones:
- Push ups
- Chin ups
- Sit ups
They have different variations so you can really burn a lot of fat and build lean muscles using your body weight.
- Focus on form.
This is one of the reasons why it’s a good idea to start with bodyweight exercises. You can focus on perfecting the form before you move on to using plates and dumbbells.
Once you’ve moved on to resistance strength training using weights, you still have to focus on form. This ensures that you’re really hitting the muscles that you’re supposed to hit. Most importantly, this can help prevent injuries.
- Get plenty of rest.
Make sure that you have rest days. Incorporate 2 to 3 rest days per week, making sure that each muscle group gets plenty of rest before hitting it again. Muscles grow while at rest. In addition, resting well ensures that you have full energy for every workout.
- Eat right.
This is very important especially since you want to know how to tone your body. Make sure that you’re eating enough, taking into consideration if you want to lose or gain weight. If you want to lose weight, you have to eat less than what your body is burning. If you want to gain weight, you have to eat more than what your body is burning.
Eating right also ensures that you’re giving your body the nutrient it needs. Since body toning requires building muscles, you need protein to encourage muscle growth. A good rule of thumb is to eat a gram of protein for every pound of body weight each day. You also need healthy fats. You can start with half a gram of fat for every pound of body weight each day. Allocate the rest to healthy carbohydrates.
The important thing is that you make healthy choices. Go for lean protein like chicken breast, fish, lean ground beef and even non-meat proteins like beans and tofu. Stick to healthy fats like olive oil, nuts and avocado. Make your carbohydrates count by eating vegetables, brown rice, whole wheat bread, quinoa and other slow-digesting carbohydrates.
With these things in mind, make sure that you track your daily intake of calories and macronutrients (carbohydrates, protein and fat). You can also experiment with your diet. Some people get the best results with a low carb/high fat diet while some people get the best results with a high carb/low fat diet.
Consistency is the Key
Consistency is very important if you want to know how to tone your body and be successful, the same way you need to put in an effort with your home, and maybe even consider remodeling and upgrading certain parts of it. It will take time. There’s no shortcut to it. Be patient and stay consistent. You’ll reap the benefits later on.