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Five Ways to Tone Your Silhouette

get-in-shape

Many of you ask me how to tone your body. Although it’s impossible to target fat loss, it is certainly possible to chisel your body by following a few fundamentals. Here are five tips to help you! You’ll also notice that these tips will quickly help you improve your physical condition, and therefore, your quality of life!

1. Don’t neglect anything!

During your workouts, make an effort to work several muscle groups and use shorter rest times to maintain an elevated heart rate. Exercises such as jumping squats, burpees, push-ups, abdominal planks, etc., will contribute to maintaining an accelerated heartbeat and foster resistance training. Circuits and HIIT, such as Power Fit classes are good examples. They enable you to burn a high number of calories both during and after your workout, which is why any good weight loss program should include exercises to work muscles.

2. Pick the right intensity

To get results, it’s important to train at the right intensity! Generally speaking, during weightlifting sessions, it’s necessary to use loads that are heavy enough to feel tired at the end of your set. However, they must be adapted depending on the type of exercise and training. For example, circuits are practically non-stop, so you will have to use weights that will exhaust your muscles for a short time, without preventing you from moving on to the next exercise. To determine which weight is right, and how long your breaks should be, ask help from a personal trainer. They are in the best position to design a workout plan that is adapted to YOUR objectives.

3. Take a break to come back stronger

As important as intensity is, recovery is also paramount to getting results. Muscles that have been worked out during workouts need adequate rest to recover and become stronger. Ensure you get adequate sleep to improve your strength and endurance. Recovery times for each muscle groups may vary depending on the intensity of the session. 24 to 48 hours may be enough, but sometimes a longer recovery period may be necessary before working the same muscles. As a guideline, soreness should be felt for 1 to 3 days. If it diminishes, you may resume training. If it lasts for more than 3 days, reduce the intensity of your workouts.

4. Ensure proper nutrition

Nutrition is another aspect that should not be left out of the equation to enhance muscle definition. Overweight individuals should create a calorie deficit to reduce body fat. Although weightlifting contributes to hypertrophy, reducing body fat is still necessary to show off your hard work. Therefore, nutrition is paramount to muscle definition. The quantity and quality of calories consumed must be adjusted to your level of daily physical activity. A nutritionist and personal trainer will make the perfect team to get results. Find out about our Transform program, which includes enough meetings with these professionals to ensure results in as little as 60 to 90 days!

5.Measuring muscle mass

Because the scale does not provide a clear picture of the quantity of body fat and muscle you have, a body composition assessment can prove quite motivating. In less than 30 seconds, you’ll be able to measure your progress by examining changes in your muscle mass and body fat percentage. These results may be used to guide the next steps for your training program. Circumference measurements, and the way your clothes fit on your body are also good indicators of your progress.

In summary, there’s plenty of advice out there and a wide array of training methods to help you chisel your silhouette. However, the quickest and most reliable way to meet your objectives is to consult with experts. They will guide you according to your fitness level, and according to your objectives. You will reap the rewards of your efforts (and investments) much faster. What could be more motivating? Don’t hesitate! Get skilled and professional help!

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


Five Ways to Tone Your Silhouetteis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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