What do you mean by tone? It means to have a low body fat percentage which makes the muscles more visible. So when a person says that he wants a “toned body” he actually means that he wants to lose fat and gain more muscles. When starting an exercise one should always have a goal in mind.
You should always keep telling yourself that you will finish that exercise in the specified time frame or walk for a certain number of minutes. Here are a few exercises and eating habits which will help you tone your body.
7 Various Ways To Tone Your body
Lunges
Stand with your feet together and move forward with your right foot taking a big step. Lower yourself towards the ground by bending your right knee till the left leg completely touches the ground.
Push your right leg back to the initial position and repeat the process for the other leg. This is an effective way of toning legs and will give a proper shape to the legs. Repeat this exercise 10 to 12 times.
Back Extensions
Lie on your stomach with your face towards the ground and your hands on your temple. Slowly and gently raise your torso upwards and tighten your stomach muscles engaging your core. Repeat the process. This exercise helps in tightening your stomach muscles and makes the stomach stronger and tightens the muscles. Perform this exercise 15 times.
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Sit Ups
Lie on your back with your hands behind your head and knees folded. Keeping the small part of your back (the part just above your buttocks) straight, move your head towards the folded knees. Hold for 3 seconds and then go back to the initial position.
Ensure that your knees are always folded and you are pulling your stomach muscles. Do 3 sets of 15 repetitions each.
Triceps Curl
Stand on the ground with your knees slightly bent or sit on a bench (whichever is comfortable) hold one weight between both the hands and then lift the weight over your head. Slowly lower the weight over your neck and then slowly straighten your arms and return to the original position.
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Repeat the exercise 12 to 15 times to give a proper shape to your triceps.
Biceps Curl
Stand with your legs apart. Carry a weight on each palm with arms by your side. Keep your stomach muscles tight and slowly lift the weights one by one by folding your arms so that the palms come towards the shoulder. When done, go back to the initial position.
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Repeat exercise 15 times.
Also Read
Best Toning Exercises For Men
How To Get Toned Arms
Top 5 Muscle Toning Exercises
Eat Fat Free And Protein Rich Food
To get a toned body you should maintain a healthy diet which should comprise of more proteins and less fat. The diet should comprise of lean proteins and fat free or unsaturated fat.
Diet alone does not suffice to get a toned body you must participate in regular strength training exercises. You should not completely shy away from carbohydrates and fat rich food because you need energy to do exercise.
Eating Habits
You should never skip your breakfasts as this is the most important meal of your day. Breakfast should be heavy and full of nutrients. Lunch should be full of leafy vegetables which is rich in proteins.
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Dinner should be preferably before seven and should be very light. Have at least five meals a day so there is not too much gap between two successive meals.
