Things You'll Need:
- Weights Protein
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Step 1
Commit yourself to a regular regimen of exercise. The only way to build muscle tone is to use your muscles. Any kind of exercise will do. Activities like walking, swimming and playing tennis will improve muscle tone all over your body. If you want to build muscle tone faster or in a particular area of the body, you must lift weights. Weight resistance exercise forces the muscles to improve quickly. Exercise at least three days per week with rest days in between.
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Step 2
Perform more repetitions with lighter weights. This gets your muscles to improve tone instead of increasing in bulk. If you can normally perform a weight-lifting exercise with 3 sets of 10 repetitions, change that to 3 sets of 15 repetitions using lighter weights. This should still be challenging. You should feel a significant burn in the muscles as you get to your 15th repetition. Do at least three different exercises for each muscle group.
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Step 3
Alternate workouts between different muscle groups. On one day, exercise the chest and triceps muscles since they work together in pushing motions. On another day, exercise the back and biceps muscles since they work together in pulling motions. On another day, exercise the shoulder and leg muscles since the rest of your body will probably be pretty sore by the end of the week.
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Step 4
Get plenty of rest. This is the most important step in the muscle tone--building process. The muscles need time to heal. Once they do, they come back with improved tone. Never lift weights two days in a row. Take a rest day in between. Also, do not lift weights for the same muscle groups more than once per week. Alternate muscle groups throughout the week. Get at least 8 hours of sleep every night. Sleep improves muscle tone and aids in muscle recovery.
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Step 5
Improve your diet. You must feed your muscles what they need to build muscle tone. This is primarily protein. Increase your consumption of lean protein sources. These include fish, chicken, lean beef and nonfat milk products. Consider whey protein supplements to increase protein in your diet. Reduce your consumption of refined sugars and grains as well as fried food and alcohol. These all interfere in the muscle tone--building process. Drink lots and lots of water while cutting back on soft drinks and other sugary beverages.
Comments
triciagoss said
on 2/28/2009 This is very helpful. 5*!
ScarlettOHairy said
on 2/28/2009 Good advice for building muscle tone. I can use these tips.
ampersand said
on 2/28/2009 Great advice!