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How to Tone Up Your Muscles for Good

People who looking to get a toned body, often seen around cardio machines. They think by running countless hours on treadmill can make them look leaner - but they're not completely right...Becoming lean and toned requires lifting weight. So, if you're not lifting weights, start doing...

In this article we will focus on every body part and learn how to make them look toned, so let's get started!

Arms

My friend says she has “Oprah arms.” If you’re a fan of Ms. Winfrey, you will recognize the reference to her wobbly tricep muscles.

We all would love to have ripped arms, toned biceps and such and not all of us have the strength and discipline to drop and give anyone 20 of anything (unless it’s a 20-dollar bill, of course). And a lot of the time I’d rather shell out the cash than do any form of push-up exercises. Tricep dips are a great way to target those wiggly wings of yours and all you need is a chair or step and your own body weight.

Remember to keep your shoulders down and not scrunched up at your ears and also keep your elbows parallel to each other. You can repeat the move 12-15 times, not going any lower than 90 degrees. If you’ve been doing these and need more of a challenge, try doing these with your legs straight.

Legs

The best exercises for toning legs seem to be leg lunges and squats. If for some reason, you don’t agree, please do some and when you feel the intense burn in your lower body, you can come back and read the rest of these fitness training tips.

I am not going to tell you how to do them as I’m sure many of you already know how (and just don’t do them) or can easily search it on Google, but I will tell you that you should hold the lunge position for 15 seconds and that beginners should do about 10 reps before taking a break. You can hold squats for 10 seconds and let me tell you, you’re going to feel that in your quads the next day.

If you serious about bodybuilding then you must get a power rack for your home, it's a great investment towards your fitness journey. Also, it is perfect for beginners because of safety features it has.

There’s actually a lot of squatting and lunging in the game of volleyball, so if you prefer team sports, that one is fantastic as well as fun. Also try walking lunches, leg lifts and scissors, inner thigh squeezes and the pulse run.

Abs

Summer season may be a few months behind us now (meaning beach and bathing suit season is officially over), but that doesn’t mean you can skimp on those crunches and Pilates classes. People seem to think that you can just do crunches or ab exercises and end up with a six pack. I am sorry to be the bearer of bad news, but you can spot reduce like that.

What you can do is amp up your cardio routine to burn some fat. I know this seems like it’s not focusing on your problem area, but you will need to burn the fat off your stomach to see the muscular gems within, right?

Try new activities like swimming at your local indoor pool, hiking, cycling and fun courses that get your blood pumping. You also need to focus on nutrition and strength training to get your metabolism up and help to blast fat. These should be done three times weekly and can include classes like Yoga or Pilates. Once all these factors are in place, start to focus on your abs with crunches, torso twists, double crunches and standing side bends.

Back

Women are and have always been self-conscious about their bottoms. I’m sure there are also men out there who want a more toned or higher-looking rear end. It seems the fitness training tips that help tone your legs are also good for the buttocks.

That’s right, it’s back to squats! If you’re a machine user at the gym, stick with the treadmill and stationary bike. The important thing to remember here is keeping the resistance low to medium.

Huh? Yes, I was surprised at this as well. It seems that if the resistance level is too high, you’re going to cause muscle growth instead of fat loss. If you’re looking to bulk those areas, then it looks like higher resistance is the way to go.

Weight training can also help trim these areas, just don’t think you can target only those muscles. You need to work out the whole body for maximum fat loss. Using low weights and high repetitions, you should aim to work each muscle within one or two weeks.

Takeaway

Some people will get on a treadmill or track and jog and jog and jog. I, for one, am not a jogger. It hurts my knees and it’s just not my thing. What do I do to replace it? I walk uphill. It targets your glutes and it really ramps up that intensity. Alternate periods of flat walking with periods of incline and you’re on the right track to a nice-looking behind! Interval training and squats are also things to think about for burning fat.

Apart from a good, structured exercise routine, proper nutrition is required. Many people also use supplements to reach their fitness goals.

So, do whatever makes you feel good, but don't just rely on cardiovascular activities.

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