When people say they want to “tone” their muscle, what they really mean is that they want to build their muscle. Toning is not a real thing - it is purely a marketing word for women. The truth is that your muscle can only decrease or increase in size - you can’t “tone” it.
What Muscle Does
So, what does muscle actually do? And why might you want more of it?
First of all, having more muscle will allow you to do more in your daily life. Not only will your workouts be better, but having muscle will help with everyday tasks, such as carrying the groceries or mowing the lawn.
Second, having more muscle is a guaranteed way to prevent injury. It can help strengthen your bones, ligaments, and tendons, while lowering your risk of bone loss, fractures, and osteoporosis.
Third, having more muscle increases your metabolic rate, helping you burn calories at rest.
Last, but not least, having more muscle will give you that lean look that you are looking for!
How To Build Muscle
Say goodbye to questionable hacks and so-called shortcuts — the easiest ways to build muscle are lifting weights and eating in a caloric surplus!
To gain muscle, you’ll need to eat enough protein and calories to put your body into a mild caloric surplus. This is called bulking, and it can increase your muscle mass and body fat together. That is normal! Aim to eat at least 1g of protein per pound of bodyweight daily to avoid gaining too much fat.
However, eating more won’t magically give you more muscle. You’ll also have to train to ensure the additional calories are being put towards building muscle rather than stored as fat. You will need to do some strength training that hits all major muscle groups 2-3 times a week.
How To Tell If You Are Building Muscle
Sometimes it can be difficult to tell if you’re actually gaining muscle from your workouts.
You may be building muscle if:
You’re getting stronger: There’s a strong correlation between muscle growth and strength, so if you track your weights and notice that you can lift heavier, you’re likely building muscle!
Your body composition is changing: Take photos to assess body composition changes over time. I would recommend photos every other week but not more than that since changes are usually slow and small. Keep in mind muscle and fat WEIGHS THE SAME (1 pound is 1 pound). But muscle takes up less space, so even if the scale is the same weight, you are actually leaner if you have muscle in the place of fat. Use a tape measure to track your waist measurements.
You have gained weight: Unless you are an advanced bodybuilder, you are probably gaining both fat and muscle at the same time. This is why we bulk first then cut later. Don’t be discouraged if you gain fat with muscle - that is part of the process!
You have an increased appetite: Muscle tissue burns more calories than fat and can increase your metabolism, so if you find yourself hungrier, it may be because you have built more muscle!
Building muscle takes time and hard work - and knowing how much to eat can be hard to navigate. I’d love to help you with that journey! Email me at happyhelen@gmail.com today!