Tone and Shape

Not everyone wants to pack on slabs of muscle, some people simply want to shape and tone what they already have.

To do this you need to address two things. Nutrition that will reduce unwanted fat and prevent excess fat storage, along with exercise to firm up existing muscle and add new muscle.

When we talk about adding new muscle, we do not mean 'bodybuilding' necessarily, but adding small amounts of muscle where needed, to enhance your shape.

For instance, maybe you would like larger leg muscles and a little extra on your arms and shoulders to balance out your physique and this is achievable by using selective exercises, along with the right diet.

The secret to a firm, toned body, is to eat enough calories from the right foods to fuel muscle growth, without consuming too many and accumulating unwanted body fat.

The right balance of quality protein, complex-carbohydrates and the good fats, is essential to ensure that your body tones existing muscle along with adding new muscle where needed, while at the same time burning off unwanted fat. Read our Build Lean Muscle guide by clicking here

A protein rich diet will feed existing muscle and help to form new muscle as it's made up of Amino Acids, which are the building blocks of muscle.

Protein also helps prevent fat storage, keeping you looking toned, as it makes you feel fuller for longer due to it taking your body longer to digest. This longer digestion time also creates "thermogenesis", an increase in body temperature and metabolic rate, due to using more calories. This also helps to keep you toned by helping to increase fat burning and prevent fat storage.

This longer digestion time also uses more calories and raises your core body temperature and metabolic rate, known as "thermogenesis", helping to increase fat burning and prevent fat storage.

Complex carbohydrates are also needed as they burn slowly keeping your blood sugar levels constant, reducing both fat storage and fatigue, while supplying quality fuel for your muscles.

The 'good' fats such as Omega 3 EFAs are essential as they help to trigger the genes responsible for fat burning.

Aim for around 8 glasses of water a day, as it's very important to keep your body hydrated at all times if you you want to build lean muscle. Not only that but if you are dehydrated your workouts will suffer. You'll also need more water for your liver and kidneys to process the extra protein you'll be consuming.