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Health Blogs | Wellness | Osteoporosis

Muscle Toning For Women: 5 Tips For Better Results

June 24th, 2016 by mike

Muscle Toning For Women

muscle toning for women

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In today’s world many women are battling to improve their bodies and fitness levels, so in this post I will discuss some muscle toning for women tips. If your desire is to have a more toned body, prevent osteoporosis, and improve bone density, then read on and maybe find just the tip to get you a more toned body!

Women are now realizing the benefits of having more muscle tone. Increasing bone density and avoiding the threat of osteoporosis, are two great reasons to try to improve on their muscle mass. In general, improving muscle tone involves increasing the muscle fibers which can be achieved with resistance training.

Here are 5 ways muscle toning for women can be achieved giving you that body you have always wanted!

1. Challenge Yourself In The Gym

Weight training can be very effective in gaining muscle tone when done right. It is important to not get stuck doing the same thing over and over. You need to stimulate your muscle fibers by either changing the number of reps you do or adding more weight to your exercises.

Let’s first talk about repetitions. For example, if you usually do 10 reps on a certain exercise, you can try a set of 12 or 15. Being able to go over 15 repetitions is a good indicator you should increase your weight. A good workout routine should have you challenging your muscle groups with different reps, sets, exercises, and weights used.

muscle toning for womenA major problem many women have is the fear of increasing the weight because of the fear of becoming bulky. Often, women will prefer to increase the reps instead of the weight. Performing high reps with light weights and always using the same weight will never get you results because your muscles are not being stimulated and challenged.

2. Eat Enough Protein

It is important to always try to eat a balanced diet, which should include a healthy amount of protein. This is important especially when trying to build lean muscle. Protein is the building blocks for muscle, so it is crucial you are taking in an adequate amount. Protein can also have you feeling fuller longer and reduce your cravings which often become a diet destroyer.

3. Reduce Carbohydrate Intake

Carbohydrates are much needed for fuel but you shouldn’t over do it. When it comes to building lean muscle, you should try to keep your carbohydrate intake low but not so low that you have no energy. Again, carbohydrates are an important part of a healthy diet as long as they are from good sources such as whole grains or fruits and vegetables.

4. Eat Your Veggies

muscle toning for women

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Vegetables play a crucial role in keeping us healthy as they contain many vitamins, minerals, and fibers which the body needs. When it comes to muscle toning for women, vegetables can be extremely helpful. Vegetables alone are usually low in calories and can have a positive effect on increasing your muscle tone. The reason they can help with muscle tone is because eating vegetables consumes a lot of energy to digest, eat, and burn through. The most bang for your buck comes when they are eaten raw or just slightly cooked.

5. Minimize Cardio Training

Weight training for muscle tone is what you should focus on for lean muscle. It is important to focus on ways to build lean muscle through resistance training, bodyweight exercises, and minimize the amount of cardio that is performed. Avoiding such things as long distance running or long cycling workouts because they burn a lot of calories and muscle expenditure. Rather than long bouts of cardio workouts, short bouts of High Intensity Interval Training (HIIT) along with weight training will be enough for building lean muscle.

Summary

Their are many benefits for women to try and tone their muscles through resistance training. The threat of osteoporosis and lack of bone density as women get older is very real and everything should be done to prevent it. Having muscle tone not only looks good, it is beneficial to a healthy lifestyle.

The post Muscle Toning For Women: 5 Tips For Better Results appeared first on Exercise and Nutrition Tips.

 
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Tags: Wellness, Osteoporosis, bone density


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