You hit the gym like clockwork and pump iron like nobody’s business. Yet you still don’t see any change in your physique. You’ve tried working out longer, harder and faster to no avail. Since throwing in the towel is not an option, you have to figure out what you’re doing wrong and adjust your behavior accordingly. Building muscle tone is hard work, so it takes time to see visible results. You can, however, speed up the process and get the defined body you want in less time.
Tips for Faster Muscle Tone
Work multiple muscles at once. Opting for resistance exercises that target multiple body parts can tone muscles faster. For instance, instead of working your core, arms and outer thighs separately, do side plank crunches. This exercise effectively targets all three of these body parts simultaneously. You don’t have to put in any extra workout time at the gym, and you reap the rewards much sooner.
Vary your weights. You will have better results if you use different size weights to work different muscle groups. For instance, since your biceps are stronger than your triceps, you can use 5 pound dumbbells to work the weaker muscle group and 10 pound weights to work the stronger group. When you do this, you won’t need to do as many reps to get results. As your strength improves, increase the weight load to ensure you continue to make progress.
Don’t lift too fast. When you rush through your weight training sessions, you are more likely to use momentum instead of muscle control to lift. Lifting with control ensures the muscles are being properly targeted so they gain the maximum benefits from each session. In addition, practicing proper form and control when you lift weights can reduce your risk of sustaining debilitating back injuries.
Give your muscles a break. Allowing your muscles to rest between weightlifting sessions may seem counterproductive, but it’s not. Doing this allows the muscles to recover and rebuild properly. Remember, your muscles do not strengthen during weight training, this process takes place during resting phases.
Get enough protein. Protein is the foundation of your muscles. Without it, they would not be able to sustain their strength or mass. In addition to eating lean meats, beans, poultry and fish to help you get enough of this nutrient, you can drink protein shakes too. Having a protein shake an hour before you exercise can help boost your energy reserves. And drinking one immediately after can foster faster muscle repair and fuel the growth of new muscle tissue.
If getting in shape were easy, everyone would have a fit physique. The truth is, muscle building is hard work, so the process requires patience and persistence. Getting an adequate amount of protein, varying your weight load, working multiple muscles at once, controlling movements and letting the muscles rest between workouts are some ways to help maximize your weight training sessions so you tone muscles faster.