The best way for men to tone their bodies is by doing a combination of weightlifting, cardio training and core muscle exercises. Core muscle exercises include those that work the abs and lower back that are used in virtually every movement. Diet is also important, though men do not have to starve themselves to tone up.
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Things you need
- Combination incline/decline weight bench
- Exercise bike
Arrange a space in a spare bedroom or the basement to workout. Join a gym if you do not have the necessary equipment.
Indentify your body type: Ectomorph, mesomorph or endomorph, which is a thin, athletic or heavier set build, respectively, according to Muscleandstrength.com.
Focus on lifting heavier weights, for example, if you have an ectomorphic build because it will be harder for you to build muscle. Stay between five and 10 reps on each set. Do weight training three or four days per week, as you will need the extra rest for muscle growth. Do cardio training, such as the exercise bike or treadmill, two or three days per week.
Stay between eight and 12 reps per set if you are a mesomorph, as your body is best built for muscle growth and toning. Train with weights four to six days per week. Do cardio training three to five days per week.
Keep your upper body sets between nine and 12 reps if you have an endomorphic build, as your focus will be losing body fat. Do 12 to 25 reps for abs, legs and calves because you will likely have more trouble losing body fat in these areas. Train with weights five to six days per week. Perform cardio exercises up to six days per week.
Work all muscle groups such as chest, shoulders, back, triceps, biceps and forearms twice per week, if your are have a mesomorphic or endomorphic build. Train all upper body muscles once per week if you have a thin or ectomorphic build. Perform thigh and calf exercises once per week.
Focus your weight training on areas of your body that are underdeveloped. Perform extra reps doing the military press for shoulders, for example, if your shoulders are relatively small. Press the barbell slowly up and down in front of your shoulders. Do extra squats or leg exercises, for example, if your legs are small or you have extra fat on them.
Eat high protein foods like lean beef, turkey, chicken, tuna, fish, beans, almonds and cottage cheese. Eat more meals per day to consume 250 to 500 extra calories, according to CNN Health, especially if you are ectomorphic or mesomorphic. Keep your fat intake limited to 20 per cent of your diet or less if you have an endomorphic build.
Tips and warnings
- Keep track of your measurements and weight. Look in the mirror occasionally to see if you are toning in the right areas. Only you know your ideal goals for your body. Do more aerobics if you need to burn more fat. Also, do lower back exercises like hyperextensions, a reverse sit up, if you need to lose fatty deposits in that area.
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