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How To Get Nice Muscle Tone And Build An Attractive Muscular Body

Most people know that they need to lift weight build muscles. However many just want to have nice muscle tone and an attractive but not too muscular body as they do not want big muscles. So they just lift light weights with high repetitions. Well, it is not going to work. To have nice muscle tone, you will have to build some muscles right? So you will have to lift heavy to force your muscles to grow. Once you are satisfied with the size of your muscles, you will then need to cut your body fats for your muscles to show up well and that means nice muscle tone.

You need to have a solid commitment and knowledge to get nice muscle tone and build an attractive muscular body. Here are some muscle building tips. Before you commence weight training, remember to warm up and as well as doing some stretching exercises.

•Train Muscle With Free Weights

Machines will have its uses, but for a start, concentrate on free weights. That means work almost exclusively with barbells and dumb bells. Free weights recruit many stabilizing muscles for balance and control. That means you will work a lot more muscle parts other than the intended ones. That will give rise to little bumps, striations and definitions all over your body instead of one huge lump of muscle on your intended muscle. Because of the extra stimulant created, your muscles grow faster too. Why else do you think all professional body builders almost exclusively use free weights?

•Train With Compound Exercises

Incorporate as many compound exercises as possible to your routines. Compound exercises are exercises that involve 2 or more joint movements. Because they utilize more joints, which means greater muscle mass are involved. Greater muscle mass means heavier weights. Heavier weights mean encouragement of greater muscle growth. More muscle growth means more tone to your muscles.

Some excellent compound exercises are the Squat, Deadlift, Chin ups, Dips, Bench press, Barbell Press, Lunges, Bent-Over Barbell Row...etc.

•Train Intensively But Do Not Over train

You must train intensively for your muscle to grow. Try to do more reps or add more weight than the previous session or else your muscles will think (actually muscles don't think, they adapt), "Ah... we've done that. Nothing new, so no need to grow bigger and stronger." That being the case, you will wreck your chances of attaining an attractive muscular body.

Because of this, it is important that every time you train hard, you give your body time to recover as it has suffered strains and actually sustained many small scarring. Contrary to popular belief, your muscles grow when you rest, especially when you sleep and not in the gym. So sleep at least 8 hours a day. Also, do not train everyday or work the same muscle group more than once or twice a week. If your training was vigorous enough, do no more than an hour per session.

Try not to do cardio work on the same day as your weight lifting work. In fact, during the muscle building phase, you should do less cardio work as aerobic exercises burn muscles. You can increase your cardio work at cutting body fat phase, so as to lose body fat in order for your muscle tone to show up nicely.

•Technique And Form

This is the most neglected fundamental of bodybuilding. Everywhere, everyday, you will see people using wrong forms and techniques. This not only compromises your growth, it will also make you susceptible to injuries... sometimes even permanently putting you out of the gym.

Wrong form occurs usually when people try to lift weights that are too heavy, whether out of vanity or ignorance. As a guide, always lift with strict focus on the muscle you intend to build for that exercise. Feel it contract and extend. Lift the weights deliberately and slowly. Never ever swing your weights up especially when doing bicep curls or the military press.

•To Build Muscles Fast You Must Perform Lower Body Exercises!

This is what most people don't realize. Your lower body makes up 60-70% of your musculature. If you don't train them, not only will you look spider-legged, your entire body will not grow as quickly and as large. Don't think that you can hide those skinny limbs in pants! Most people do not train their legs because squats, dead lifts and lunges can be very grueling exercises. But it is precisely because of such intensity that you will produce more growth hormones when you sleep and overall muscular development is stimulated. Your body shape will also be more balanced and therefore more attractive.

Do read up more to understand how your muscles work and then work on it so that in no time you will be a proud owner of a well tone attractive muscular body.

Chris Chew
Chris Chew is a fitness personal trainer of fashion models, actors and male pageant winners. Male Pageant Winners and Personal Trainer Courses
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+1
1. Monica with lose-major-pounds.blogspot.com (23:18, 23.01.2009)
Great article ! I like that you mentioned doing compound movements instead of isolation movements. Putting on muscle is also good for losing body fat.
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2. Jiby Jacob (23:06, 08.11.2008)
very i nformative,useful
-3
3. DEIJA (20:36, 15.08.2009)
OMG I WANT TO HAVE A NICE BODY AND I WANT TO LOOK GOOD FOR SCHOOL CUZ I WANT TO INPRESS THIS GUY MALIK OK AND HE IS SO CUTE AND I WILL HAVE A NICE BODY IF I LIFT WEIGHTS WICH I DO AND IF YOU DO SIT UP IT WILL MAKE YOUR STOOMIC LOOK MORER FLATTER AND YOU WILL BE ABLE TO SEE YOUR CURVES.......HEY!IU CAN ALMOST SEE MINE
-2
4. naveed (19:47, 13.09.2009)
i m a student of physicaltreaphy 29year hveing weight of56 n hight of 5fet8inch.i ve a elastic boyd but have no muscular tone
+2
5. Bryan (19:44, 29.06.2008)
Thanks for the advice, but what if I\'m overweight and trying to get muscular. Do I follow the same formula as everyone else.
0
6. fat woman (19:13, 18.09.2008)
ya im 450 pounds and im not getting any lighter ....fitness SUCKS! down with fitness up with eating!!!!!!
+4
7. bob (17:05, 25.05.2008)
im a 15 year old boy and i need to build up nice muscles but i can't lift heavy wieghts what shall i do??
0
8. Kanan (16:48, 18.05.2008)
lack of various information, the article is just about surface of gym.. no ways how to build..
-1
9. Dominic (15:41, 02.04.2009)
Um wat size dumb bells, do you recommend for a teen??
0
10. Vibhas (15:36, 06.01.2009)
Hello its vibhas age 26 ht 6\'2 weigh 85 my fat content is 29.3% i joined gym. What u should suggest me to eat and work out in order to get muscular body.
0
11. henryegg (15:17, 30.05.2009)
This is a helpful article! I love to lift weights, but I do not want to be too muscled up. I'll put these tips to use.
+1
12. Randall with ContractorLeadGeneration.com (14:47, 02.07.2008)
This is a very good article. I especially enjoy the point with regard to free weights and the 'bumps' and 'striations'.
0
13. mohad moin (14:31, 08.10.2009)
i want to bulk my body
+1
14. Waseem (14:07, 17.09.2009)
i m 20 years old having weight of 54kg n hight 6,1.i look so skiny how can i gain my weight and get good lookin musculer body,I WANT TO USE wieght gaining products from hollands and barret would that be all right for me
0
15. Chris Chew (13:54, 06.07.2008)
It is almost impossible to build muscles and lose weight at the same time.

If you want to lose weight, you must consume less calories than you burn.

To build muscles, you must consume more calories than you use to fuel muscle growth.

Can you see the contradiction?

Furthermore, when you gain muscle, you gain weight as muscle is much heavier than fat.
0
16. Chris Chew (12:55, 22.06.2009)
Tomah,

What do you mean by eating problem?
0
17. Pretz (12:11, 27.08.2009)
use the proper diet my friend, eat fruits and vegetables. avoid fats like pork
0
18. ibrahim (12:07, 20.12.2009)
i like and i will practise on it thank you
0
19. kevin (11:47, 22.06.2009)
take martial art classes it will help u guys
0
20. kevin (11:46, 22.06.2009)
take martial art classes it will help u guys
0
21. akash (11:22, 27.06.2008)
Thanx Chris ..This Realy Helped.. And I AppriciaTed Your Guidance...
0
22. ahmed (10:41, 17.05.2008)
its not fat. nice muscles and good build but its not big enought to make me happy so i wanna to make it more big from arms and back and some in chest and some home playing to my legs and thanks....
im sorry about my english its not prefect.
0
23. bijesh (10:40, 13.03.2009)
i am not so much thin but i want to make a muscular body.i have dum bell too for the excercise.should i start my excercise with dum bell or some basic like push up,pull up.does any one plz advice me?
0
24. opio samuel (10:20, 05.03.2009)
hello, thanx for the hints however, does jogging help to buld the lower body?
0
25. Muzzman (10:14, 29.07.2009)
I liked your article, it was very informative.
I am 19 years old and I'm hoping to start a regime soon in order to get bigger muscles and then afterwards get toned. Now I was wondering whether you have any ideas on how many reps I should do when working on arm exercises, how many press ups I should be doing and also how Many dips I should be doing in order to get bigger?
0
26. karthik (09:59, 06.02.2009)
im karthik i m dng workout 4 last 8 months i have gained around 20 kg.4 last 3 months im dng heavy workout to make muscular body but there\'s no result shows in ma body. what can i do?
+1
27. francis a. jotes (09:38, 24.10.2008)
it's so nice way and advices that i could learn on this site, but i want some such a kind of body building that could help my exercise habit to it simple but effetive, like for example the use of chest expander,,,how can it work?
+1
28. anil (09:16, 15.11.2008)
my body is so thin.please send tips for improving my body
0
29. Aubrey (09:08, 25.11.2009)
im 16 and i cant get my body to built up what shall i do???
0
30. satender dagar (08:48, 25.09.2009)
AT this time my weight is 100kg and my height is 6feet I want loose 25kg weight please tell me how can I loose my weight please give me some information about excersise and mediciane
0
31. Govind Kanakan (08:18, 20.08.2009)
Good article...
+2
32. nestor unito (08:14, 05.07.2008)
im a skinny person, itrained for almost 1year and i dont see changes in my body,im really upset,supplements doenst work for me..can you help me..
+2
33. hemanth (07:11, 22.04.2008)
the article is very useful to body builders. it provides COOL! INFO to teens.
0
34. amar (06:38, 06.04.2009)
i hav got a height of 5'7" and my wieght is 60 kg i got heavy shoulders nut my biceps are small i want to make it wealthy. What should i do?
Pls do tell Sir.
0
35. Nurlan (06:24, 19.04.2008)
How I build nicebody?
0
36. Chris Chew (03:10, 17.11.2008)
To Francis A. Jotes,

Chest expander is fun and good home exercise toy.

Although it helps a wee little bit, it has no effect if you want to build a bigger and broader chest.

A case in point, go to any gym and take a look, which bodybuilder or fitness models use chest expander to build their chests? Zilch! Non!

Now, how is it that so many advertisements show them using chest expanders? Simple. They are paid. You pay me, I will do it. Besides that, you will never see me using them.

However, I need to emphasise that if you just want some exercises while watching TV, ythen they are one of the better toys than other many "informercial" gadgets.
0
37. Chris Chew (03:00, 17.11.2008)
To Fat Woman,

If you are a woman weighing at 450 pounds, I can safely assume that you are at very high risks of contracting obesity related diseases if you have not already having those ailments such as high blood pressure, joint pains and even heart diseases.

Considering your weight at the moment, you most probably will have underlying medical problems that prevent you from losing weight.

I suggest that you seek medical help urgently.
+1
38. Chris Chew (02:53, 17.11.2008)
To Dr Vivek - Dumbell exericses alone won't be of much help to increase overall body muscularity because the exercises usually do not involve many body parts unlike squats and dead lifts.

Furthermore, you must force your muscles to grow. So doing the same weight with higher reps won't help. Just like running a marathon with tens of thousands of steps carriyng your bodyweight with each step won't make your lower body more muscular. But look at what a few sets of heavy squats a week can do. The contrast is amazing don't you think?

However, I need to caution that you need to execute squats in perfect form for maximum effectiveness and avoidance of injuries.

You must also increase the weight you lift progressively. In bodybuilding terms, this is called "progressive overload." If you do not increase the weight and you lift the same weight, then your bady will react the same, by staying the same size.
-2
39. Dr.vivek raskar (02:22, 11.07.2008)
Being a final mbbs student i dont get time to exercise also i m very thin,but still try atleast one hr everyday.i dont have time to hit gym,but i have some dumb bells,i do on it,but dont have much plates so that i can increase weight of dumb bells.i do exercise by doing more with same weight.can it help to increase my muscule mass?
0
40. Chris Nanan (02:19, 07.04.2009)
Dear Kanan,

Of course I can't write everything in just one short article. Books have been written on this subject.

However, with just this article and you are working out regularly, you will certainly get good results. But if you choose to brush it away, then you choose to just stay where you are.Of course you are entitled to your choice.

But if you are really looking for more information, then visit my site at www.sgfitness.com
0
41. Chris Chew (02:16, 07.04.2009)
To Bryan,

What do you mean by doing the same thing which everyone is doing because everyone is doing them diferently.

You should be observant and copy those that work. If that do not work for you after a couple of weeks, find another good example. However, to get the most out of your workout and nutrition, professional advice will be the best option.
-1
42. tomah garnier (01:47, 13.10.2008)
hi, im in shape i just have a small eating problem after i workout, is it common? i also have time to workout but no exact form of exercising, any advice to improve a toned body
0
43. J Dawg (00:46, 30.09.2009)
Thanks. I will follow these guidelines and see the results.

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