Muscle Toning

If you want to tone your muscles, it is a must that you eat well. Eating the right nutrients can help slim down the body and make your muscles sexy. When you are curling, working out or pressing, you cause lot micro-tears in the fibers. However, when you rest your body rebuilds and strengthens the muscles. For the muscles to rebuild and strengthen, you need proper fuel. This is where supplement for muscle tone come in. The supplement must contain vitamins and minerals that have been identified as food for the muscles.

Fruits and vegetables remain a great source of vitamin C that is responsible for the good health of the blood vessels that supports the muscles. Vitamin C helps in building collagen, a natural material the body uses to build muscles and bones. Scientists recommend that any supplement for muscle tone must contain at least 75 mg of vitamin C. This amount is found in an orange, a cup of strawberry and a red bell pepper,The supplements must also contain omega 3's which is the fatty acid found in fish oil required for toning. This omega 3 fatty acid improves the level of insulin sensitivity that helps in preventing diabetes. Eating 3.5 ounce servings of fatty fish such as lake trout, sardines’, salmon albacore tuna and mackerel may be helpful. If you are a vegetarian and you cannot eat fish you may use flax seed, hemp seeds, algae based supplements and walnuts.

Our body requires calcium to help make the muscles and the bones become strong. One must eat at least 1,200 mg of calcium per day. The dose can be found in green veggies, fortified dairy milk or supplements. For those using pills, it is recommended that they use those with D since the body needs them to absorb calcium. Calcium supplements with 500 to 600 milligram could be ideal for muscle toning and should be taken hours apart. Magnesium is required to reduce muscle cramps and soreness. One requires 330mg of magnesium every day. However, you can increase the intake to 400 mg. If you lift weight, having the four serving may be ideal. Food such as spinach, whole grain nuts, and legumes could be perfect sources of magnesium.

Vitamin B1 (thiamin), B2 (riboflavin ) B6( pyridoxine), B3 (Niacin ) B12 (cobalamin )and B7 (biotin) are essential for your overall health . They are also required if you want your muscles to grow stronger. They play an important role in the metabolism process and in production of energy required to maintain healthy nerves. They also play a role in breaking down carbs and fats. The B's can be found in leafy greens, eggs, whole grain, lean meat, legumes fortified cereals and nuts. For vegetarians, they must consider taking supplements to obtain the 2.4 micro grams required daily. Luckily vitamin D can be found in sun exposure. However, skin cancer and other ailments associated with the sun’s rays may make this option dangerous. Thus, taking supplements that contain vitamin D every day is recommended. If you're considering supplements in toning your muscle, be diligent in choosing one. Some examples of supplements can be found on different online websites. To name a few products, there's a Hydroxycut Hardcore Elite, Amino Energy, and others.

What are toning exercises?

"These are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature" (Wikipedia).

Toning exercises should also be considered in order to produce great results. This video is helpful for beginners.

How long does it take to have those toned muscles?

Of course, you have to work hard to earn that. It also requires regular workout to maintain the physique of your body. Women's Health's article about muscle toning stated that it can be about three to eight weeks. To quote what the experts said:

"Depending on how often you exercise and the intensity of your workouts, give it between four to eight weeks for your muscles to get ripped, says Kawamoto. While that seems like a long time, there are other signs that show your exercise routine is working—like climbing a flight of stairs without feeling totally winded, he adds."

"If you’re dead-set on unveiled toned muscles ASAP, focus on high-intensity interval training (HIIT) about three to four days a week. “These combination workouts will boost your metabolic rate,” says Boyce, which helps melt fat fast so that your muscles can be seen."

References:

Wikipedia (August 13, 2014) Toning exercises. Retrieved on December 18, 2014 from http://en.wikipedia.org/wiki/Toning_exercises

Thapoung, K. of Women's Health (January 20, 2014) How Long Should It Take to See Muscle Definition. Retrieved on December 18, 2014 from http://lb44.co.uk/training/muscle-toning-building/

[Untitled photograph of woman holding a dumbbell, jpg file] Retrieved on December 18, 2014 from ]http://lb44.co.uk/training/muscle-toning-building/

Disclaimer: All of the information stated here should not be used as a replacement for a professional medical advice. Consult your physician if you have questions about your health.