Using weights will increase resistance in exercises
One question that many people ask me is: ‘How do I increase my muscle tone?’ and I’m really glad they do.
These days, society, the media and celebrities spend so much time focusing on and promoting unhealthy body images so it’s really important to send out the correct information about what is ‘healthy’.
What Is Healthy?
People often confuse being healthy and toned with being skinny. However, the two things are entirely different. Yes, the slimmer you are the more visible your muscle definition will be but being skinny itself does not classify as being toned or healthy. A great example of this is Jennifer Lopez, she’s fit, curvaceous… and a size 12. Now compare her to Victoria Beckham who is extremely thin. Victoria might look great in clothes but her actual body lacks muscle tone and this will no doubt impact on her energy levels and on how she looks naked. In a society where many women feel the pressure to aspire to slim figures, who’s figure would you rather have?!
Here are some tips on how to receive the most from your workout.
Increasing Muscle Tone
To achieve a toned physique, you need to include a combination of cardio, strength and resistance training into your workout. You’re probably thinking ‘Yes, I already know that but how to I achieve the results quicker?’ Well the simple answer is you can’t. There’s no quick fix and the only way you’ll achieve results is through regular exercise and focusing your workout program on exercises that help to increase your muscle mass.
That said there are things you can do to increase the effectiveness of your exercises and this should help you to achieve the best results quicker. One way of doing this is through your diet.
6 Foods That Help To Improve Muscle Tone
When working toward better muscle tone, it’s very important to get the right nutrients into your diet. If you haven’t given your body the nutrients it needs, no matter how much you work them, your muscles won’t benefit from your exercises as much as they would do if they were nourished. Here are 6 food groups that will help you to achieve optimal results.
1) Vitamin C
This is responsible for the health of the blood vessels that support your muscles’ needs for oxygen and nutrients. The more vitamin C your body has, the more effective your muscles will work and the quicker they will recover during exercise. This will help them to grow stronger and help to increase muscle tone.
Foods high in Vitamin C include bell peppers, kiwi fruit, dark leafy greens, oranges and strawberries.
2) Calcium
Calcium is vital for maintaining strong healthy bones and muscles. When exercising your muscles need to contract. This helps them to grow. However, without calcium, your body wouldn’t send your muscles the signal to contract. This means that they wouldn’t be able to perform the exercise properly and your body would struggle to achieve good muscle tone.
Foods high in calcium include cheese, milk, broccoli and almonds.
3) B Vitamins
These are essential for maintaining your overall health. Plus, when trying to increase muscle tone, it’s even more important to include them in your diet as they are vital for helping your muscles to grow and become stronger. They are also important when looking to increase protein metabolism, energy production and to break down fat and carbs. Exactly what you want when looking to build lean muscle.
B Vitamins are found in whole unprocessed foods including bananas, whole-grains and beans.
4) Vitamin D
This is essential for muscle contraction, function, strength and growth so if you want to get the most from your workout, make sure that you include foods rich in Vitamin D in your diet.
Foods high in Vitamin D include oily fish such as mackerel, salmon and sardines, and eggs.
5) Vitamin E
This helps your muscles to recover after a workout. The faster your muscles recover from a workout, the faster they’ll grow and the benefits will be evident in your muscle tone and definition. A great way to include them is to carry a handful of unsalted nuts to snack on after your workout.
Foods high in Vitamin E include spinach, avocados, nuts and shellfish.
6) Protein.
Protein is key in building muscle. It can be found in oily fish, lean meat such as turkey or beef, tofu, cheese and eggs.
Fitness Fact: As you tone up, you will gain muscle mass. Don’t be disheartened if your weight increases when you step on the scales. Muscle weighs more than fat so it’s not that you’ve put on weight. Stay motivated and focus on dress sizes and inches lost rather than lbs and kilos. It’s a much more effective way to monitor your progress.
Fitness Fact: The more muscle mass your body has, the more calories it will burn as additional energy sources (i.e. calories) are required for the body to function. This will help you to burn fat more effectively.
The most important thing is not to starve yourself. Eat healthily and remember, everything in moderation. If you fancy a treat, why not have some fresh strawberries and cream. They taste delicious and include the ingredients mentioned so it’s a treat but not a cheat! Enjoy!
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