Exercises for Toning Muscles Quickly

Protein deposition (muscle growth) can be important in losing weight fast because it affects our metabolism. As stated above, there is more protein breakdown between meals so if a dieter hardly eats in order to lose weight then more protein will be lost from muscle cells resulting in a lowered metabolic rate. A high metabolism is a must if you wish to lose fat weight quickly.

The skeletal muscles are very responsive to use and disuse. With virtually all types of training muscles undergo an actual enlargement of the cells, with an increase in the number of protein filaments in the myofibrils of each muscle cell. Aerobic exercise will produce some enlargement but a weight training program will induce full muscular growth.

Exercises to build up muscles

  • Lower Body

    Front of your legs:

    • Squats
    • Leg Press
    • Wall Sit

    Back of your legs:

    • Leg Curls
    • Snatch

    Train your calves

    • Standing and Seated calf raises

    Train your hips

    • Hip abduction
    • Hip adduction
  • Upper Body

    With the following five exercises can you train your whole upper body:

    • Chest: Pectorals
    • Upper back: Lats
    • Shoulders: Deltoids
    • Back of your arms: Triceps
    • Front of your arms: Biceps
  • Waist

    There are also special exercises for your waist:

If you start with weight training, make sure you start really slow. In the beginning you shouldn’t do more than 8 to 15 repetitions per set and no more than 2 or 3 sets. The breaks in between two sets should be between 2 to 5 Minutes. Try to train 1 to 4 times per week, the more you are trained the more often can you work out.

In fact our muscles are constantly growing and shrinking. They juggle between growth or breakdown depending on the nutritional status at any time. For example, growth will often occur if sufficient protein is ingested at a meal. Muscle breakdown occurs in between meals if additional protein is required for the production of antibodies or enzymes.

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