Having poor muscle tone displeases you. You wish to peel inches off your waist and finally see definition in your triceps. This is one topic that I’m particularly passionate about.
You see, muscle tone isn’t just about how you look. As our bodies age, muscle tone decreases and therefore, it is important to exercise and stay strong. Furthermore, our day to day activity will be made easier through strength training.
Optimizing Your Nutrition
Protein is the macro-nutrient responsible for growth and repair. We may find protein in a variety of sources. Foods which are particularly abundant in protein are meat, fish, eggs, dairy and nuts. Many more foods contain at least a small portion of protein. A bagel has 9.5 grams of protein despite being placed in the “carbohydrate” group.
Try to consume 1.2 grams of protein per kilogram of body weight throughout each day.
Try to consume high levels of protein throughout 3 to 6 meals each day. This will put you in a permissive nitrogen balance (PNB). A PNB is when you’re consuming more nitrogen than you are excreting from your body. Nitrogen is an element present in protein which is why sports scientists use it to determine protein intake.
Through achieving a PNB, not only will you have enough protein for your basic bodily needs, you will also have enough to develop muscle tone.
If you wish to develop a lean physique, you must understand that muscle tone is nothing more than building bigger muscles whilst lowering your body fat. It is possible to develop your muscles whilst eating less calories. The calculation below will show you how many calories you should be eating to lose body fat.
- Men – Your Age X 24
- Women – Your Age X 22
Multiply the above calculation above by 1.1 if you consider yourself to be an inactive person. You may multiply your answer by 1.3 if you’re fairly active or 1.4 if you’re highly active. For best results, don’t consider exercise when managing these calculations.
Through consuming less than your final calculation, you should start to lose weight. Most people would consume 500 calories less than their calculation to begin with. However, the lower your calories intake is, the faster you will lose weight.
Repeat this calculation whenever you lose 10% of your body weight. In doing so, you will be less lightly to hit the dreaded plateau and you will continue to lose weight.
Combating Poor Muscle Tone with Exercise
I often encourage clients to lift between 8 to 12 repetitions per set on each exercise. There are various factors which come into play. My female clients have a higher pain threshold which means that they’re far more accustomed to lifting at a higher repetition range. The males on the other hand feel far more at home with heavier weight at a lower repetition range.
Although repetition ranges are an important factor, I believe that time under tension should be the primary focus. As oppose to rapidly chucking the dumbbells up and down, try to control the weight from the very bottom of the movement, to the very top (and of course from the very top to the very bottom).
Select compound exercises as the core of your weight training routine. Compound exercises are multi-joint movements such as squats, dead-lifts, press-ups and bent over rows.
I commonly see women practice tricep extensions and bicep curls but they rarely pay attention to compound exercises. Little do they know that these gross motor activities are exceptionally good at bringing out the definition of their arms, shoulders, back and thighs.
The for-mentioned calculations are essential for building a lean and healthy physique. However, it’s not always easy to follow such advice. Cravings may occur and temptation comes into play. I’d recommend reading the following two articles as supportive text for this blog post.