Muscle Toning
Essentially, muscle toning is the gain of body mass (a mixture of lean body mass and fat) achieved by consumption of a calorie surplus, combined with weight training, resulting in a greater muscle tone.
The aim is to gain muscle and strength as cleanly as possible, gaining only minimal amounts of fat. This will result in a more painless process of fat loss, to strip away the fat and reveal the hard earned muscle.
Muscle toning does not mean putting away as much food as possible, regardless of the quality or quantity. Few people will want to gain large amounts of fat as well as muscle. This is simply a waste of energy and will not achieve the desired aesthetic.
Aim to consume a Performance Meal or Meal Replacement drink every 3 hours, comprised of low GI carbs, lean protein and healthy fats. In addition, a wide variety of fruit and vegetables will keep you feeling full and will ensure adequate micronutrient and fibre intake.
Pay attention to the pre- and post-workout meals, in particular. The pre-workout meal, consumed at least an hour if not two before training should be focused on low GI carbs and lean protein, with some fruit.
Post-workout nutrition should be an immediate whey protein shake, or other fast acting protein source, followed by a meal of low-medium GI carbs, lean protein, healthy fats and vegetables.
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