(GoHealthier.com) – Whether it’s getting ready for beach season or just targeting a specific body part, muscle toning might be the answer. Muscle replaces fat and helps create a smooth, attractive appearance. Most people want results fast, so they do things the easy way — which can often have consequences. Here are some common mistakes we make when muscle toning.
1. Overworking Them
A big mistake that can stall progress is overworking tired muscles. Muscles want to bulk out, but only a little at a time. If we’re hitting the gym several times a week, we may be putting ourselves at risk for overstraining those muscles.
Overuse can make muscle mass appear uneven or lumpy. In severe cases, it can have the opposite effect and lead to muscle tearing and loss.
2. The Right Amount of Weight
For those stellar arms and upper body, it’s all about lifting weights. If we lift too much weight, it can lead to muscle fatigue, and too little can prevent positive results. It’s important to take a look at what our activity level and athletic abilities are.
Use care and caution when adding more weight to a weightlifting routine. Work up to the proper weight levels to prevent strain and to see good, healthy results.
3. Drink More Water
A healthy habit to have when building muscle is to drink plenty of water. Water acts as a natural lubricant in the makeup of synovial fluid. This fluid lubricates joints and muscles and acts as a protective factor for building muscle and working out. It helps to optimize performance, leading to sleek muscle growth.
4. Not Getting Enough Rest
We know not to overwork tired muscles, but it goes a bit further than that. Sleep and plenty of rest play a pivotal role in toning muscles. The body needs to fall into a deep state of rest to rejuvenate cells and help replenish energy.
Getting a solid 7 to 9 hours of sleep is essential to change body composition. It promotes muscle recovery by releasing growth hormones and engaging protein synthesis.
5. Lack Of Proper Nutrition
Getting that lean muscle look may have us thinking more hardcore workouts and less food intake. When in fact, we likely need to eat more. Pack your diet with muscle-building foods such as:
- Lean beef and chicken
- Fish
- Eggs
- Yogurt
- Tuna
- Soybeans
These foods are low in carbs and high in protein. This combination helps fuel muscle growth. Another plus is that most are packed with essential vitamins that help boost energy to get through a vigorous workout routine.
From how often we exercise to what we eat, every component is important to protect muscle health. Whether we just want to eliminate fat for a sleek muscular look or we want to body build, it’s necessary to take care every step of the way. For the best results, work gradually to achieve muscle tone because it will ensure a healthy change.
~Here’s to a Healthier Life!
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