There are different reasons why people go to the gym — to burn fat, lose weight, build muscles, or to simply tone up. Toning aims to develop a good body and physique that emphasizes musculature. It implies leanness in the body, which means low levels of body fat and noticeable muscle definition and shape, but definitely not significant muscle size or “buff”.
When it comes to toning, there are certain guidelines we must follow so as not to side track and go buff even if we didn’t want that. Here are 5 toning tips you should remember!
DIET
Eat the right food — fruits, veggies, lean proteins, healthy fat, and whole grains. This will help with muscle growth and repair which is good for the formation of a nice, lean muscle. Having a balanced diet will ensure that you get the proper nutrients and vitamins that your body needs to be in shape. Without all this, it will be harder to achieve a toned body.
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EXERCISE
There are different toning exercises that target different parts of your body. Check them out!
- Pushup + Plank Combo
This tones the upper body, specifically your triceps, shoulders, abdominals, and chest. Start in a modified position with your hands slightly wider than your shoulders and your knees down to the surface. Keep your back straight and abs tight. Start the exercise and do 20-25 reps for 3 sets.
- Side Reach Exercise
Targeting your obliques, do this exercise! Lay on your side with your legs stacked. One arm should be on the ground, while the other stays on your side. Maintain a tight core as you start to reach down as if you are about to touch your ankle.
- Plie Squats
For your quads, glutes, and inner thighs — plie squats is the key. Start by standing with your feet wider than your shoulders, with toes turned outward. Hold light dumbells vertically in front of your thighs and maintain a straight back and tight core. Bend your kneeds up to 90 degrees and push yourself up. Do 15 reps for 3 sets.
- Reverse Lunges
This targets your quads, hamstrings, and glutes. Stand with your feet apart and hold a pair of light dumbbells on your sides with palms inward. Step one foot back, lunge and go back to starting position. Do 15 reps and then switch to the other foot — that counts as 1 set only. Make sure to do 3 sets!
HYDRATE
Drink water! This will help flush away all the toxins in your body, and keep you energized. Staying well-hydrated will also do wonders for your skin as it will hydrate and tighten your skin. Avoid flavoured and alcoholic drinks.
DE-STRESS
When you are stressed, it is said that your body secretes a type of hormone that causes weight gain and muscle loss. Always dedicate some time for you to de-stress like breathe fresh air, keep calm, get plenty of sleep. Aside from that, exercising is also a good option since working out helps your body release endorphins which counter the stress hormones. You will surely feel better after a good gym session!
Well, time to head to the gym! It’s better to start today than tomorrow. With that said, have a happy workout!