The reasons why some people have the ability to tone muscles more easily than others depends on many factors.
One of the main reasons is how much and how you exercise. Resistance exercise is what makes the muscles grow and tone, thus eliminating flaccidity and fat.
How to increase muscle mass?
Likewise, there are other important factors including food, how much and how you rest, somatotype, body composition and its distribution, especially in which parts of your body fat is stored.
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The genetic factor is one to consider since people have differences in their metabolism and certain genetic predispositions.
There is no perfect or general exercise routine for everyone, so it is very important that before doing a routine you have clear goals with realistic goals for your body type.
You must start by being aware of your starting point and how much time you want to invest in your training. By having these clear factors you can start.
Firm or tone muscles
Muscle toning exercises are those that manage to create a more defined appearance of the muscles without gaining much muscle mass.
However, it is necessary to have a gradual exercise routine and as you see results, increase or decrease the exercises to only maintain those results.
Different types of exercise to tone muscles
The types of exercise that will help tone your muscles the most are those that include resistance, high-frequency interval training or HIIT (for its acronym in English) are excellent for increasing your muscle mass while eliminating fat.
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It is important to remember that cardiovascular exercise should be included in your exercise routines, as well as resistance exercises. Doing only strength exercises like weights won’t have the same impact if you don’t do cardio.
This is because this type of exercise helps to eliminate body fat that is on top of the muscle.
Weights and resistance exercises help to create muscle mass, by combining them, better results are achieved, since you lose fat at the same time that you create muscle.
How much exercise to do?
According to the United States Department of Health and Human Services, you should do at least 150 minutes of cardiovascular exercise a week and two or three strength exercise routines.
Among the simple exercises that you can include in your routine to increase your muscle mass and tone are:
-Lips (Push up): To tone the arms, chest, triceps and the front of the shoulders.
–Squats: They are perfect for exercising the entire lower part of the body, they are effective for working the buttocks, thighs and hips.
–Abdominals: To tone the torso and back, they are also good for increasing flexibility.
– Planks: Different types of planks help tone the body and are part of many exercise routines such as HIITs and yoga.
Remember that to generate muscle tone you must modify your lifestyle, exercise alone may not be as effective as if you also eat a balanced and healthy diet and get enough rest.
A common mistake is to focus on a single part of the body where you want to see results, you must follow a comprehensive and complete exercise routine, the results will be better and faster if you do it this way.
Consult a Sports Physician or trainer before starting any exercise routine.
Source: University of Southern California.