What to Do to Build and Tone Your Muscles

by John Esposito
muscular shirtless guy

Do you envy people who are in great shape and have so much confidence? Do you often wish you can be like them and be happier in life? What should you do to get a six-pack, toned arms and legs, and strong core that not only can boost your physical appearance but also elevate the overall quality of your health and life?

If you want to have a body that is toned and fit, something that allows you to wear whatever you want and shows off all your hard work, you have to really make an effort. It requires some combination of commitment, dedication, exercise, and diet.

The following are lifestyle changes that you can do to get toned muscles and a fit body that you can be proud of:

Healthy diet

What foods do you like to eat? Are you aware of the nutritional contents of your favorite snacks and meals? How many fruits and vegetables do you eat a day? How often do you drink alcohol or eat junk foods and fast foods?

The kinds of foods that you eat play a key role in your health and wellbeing and your odds of getting strong and toned muscles. If your diet primarily consists of foods that contain lots of fats, sugar, you are not giving your body the essential vitamins and minerals that it needs to carry out its various functions effectively. You are also putting yourself in grave danger of illnesses and diseases that can cause serious damage and harm to your vital organs and systems.

Thus, you have to change your diet. Create a meal plan that includes a lot of nutrient-dense foods. Add more fruits and vegetables, lean meat, and whole grains. Stop or at least limit your alcohol consumption. Accept that you have to say goodbye to your usual burger and fries lunch and multiple chips and soda snacks a day.

Some highly recommended muscle foods are:


These are an excellent source of high-quality protein, fats, and essential nutrients that support muscle building and development.


This fish is loaded with good proteins, omega-3 fatty acids, and B vitamins, which help promote muscular health and boost physical performance.

eating healthyChicken breast

This is overflowing with the good kind of protein, which is vital to muscle building, weight loss, and weight management.


This contains good proteins, vitamin A, B vitamins, and omega-3 fatty acids, which support muscle mass and strength, especially as you age.

Lean beef

This can provide protein and many essential minerals and vitamins that can help boost muscle gain when weight training.

Regular exercise

What does your typical day look like? How many steps do you get? How many hours do you spend sitting in front of the computer? Do you even make an effort to be physically active?

Exercise is key to muscle toning. If you have a regular workout routine, you can achieve your desired results without any problems. However, if you live a sedentary lifestyle and cannot be bothered to do anything physical, strengthening and toning your muscles is not going to happen.

There are many different exercise and workout options that can look into to help you gain muscle. They can work specific muscle groups in your body, depending on what you want to focus on more.

If you want to get muscular arms, you can try:


This targets your biceps and latissimus dorsi, and are great for building upper body strength. To do a chin-up, you need a pull-up bar. Start by grabbing the bar with your palms facing toward you. Exhale, and then pull your body up until your head is about level with the bar. Make sure that your elbows are close to your body. Hold that position for one second. Exhale again, and slowly and carefully lower yourself down, back to the starting position. Repeat.

Lying tricep extensions

These can help strengthen and enlarge your triceps and boost flexibility and endurance in your arms. To do it, you need two dumbbells. Start by lying face-up on the floor. Hold the two dumbbells overhead, with your arms fully extended and forming a right angle with your torso. Hold that position for a few seconds. Then, bend your elbows to lower the dumbbells behind your head. Hold that position for a few seconds. Repeat.

Diamond push-ups

diamond push up at homeThese are a specialized type of push-ups that utilizes a certain hand placement technique to work the chest and the triceps. To do it, you do not need any kind of gym equipment. Start lowering your body to the floor into a push-up position, but with your hands forming a diamond. Push your body up, engaging your triceps, chest, and abdomen. Then, slowly lower yourself back down as close to the floor, but not touching it. Repeat.

Quit bad habits

How many packs of cigarettes can you finish in a day? Do you always wash down your meals with several cans of beer? How often do you go drinking with friends or coworkers and go home so wasted? Do you use any kind of illicit drugs?

The habits that you have can influence the rate of you gaining muscle and the quality of your muscle tone. Even if you eat a healthy and nutritious diet and have a solid and consistent exercise plan, everything will only go to waste if you are a smoker, excessive alcohol drinker, and drug dependent.

Cigarettes, tobacco, alcohol, and prohibited drugs contain compounds that can be toxic to the body and bring severe harm and damage to your important bodily organs and systems. They can increase your risk of heart and cardiovascular diseases, brain dysfunction, sexual health problems, weakened immune system, kidney and liver complications, and various other health issues.

To attain your fitness goals and be healthy for many years, quit these bad habits by finding healthy and fun hobbies and activities to invest your time in, seeking medical help, seeing a therapist or counselor, and talking to family and friends who can support you all throughout.

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