Not many know that weight loss does not deal with reducing calories alone. The perfect weight loss regime would combine both calorie reduction and muscle toning techniques that would help individuals lose weight in a healthy and effective manner. After all, who would want to lose oodles of weight only to have all that extra muscle and skin hanging around the body like extra flab? Muscle toning is essential to both rebuilding the muscles that break down while dieting and exercising, and toning your body for an overall healthy build.
Boosting muscle tone requires certain essential nutrients and minerals which are given below. Hence, individuals who are serious about losing weight and looking the part would need to add these vital nutrients to their daily diet for desirable results.
Essential Nutrients That Help Boost Muscle Tone
Including B Vitamins to the diet would help boost muscle growth to a great extent. Vitamins like B1, B2, B6, B7 and B12 help your muscles become stronger as well as aid in energy production, protein metabolism, breaking down fat and boosting the health of your nerves.
So make it a point to add plenty of these vitamins in your daily diet. Excellent examples include whole grains, lean meats, eggs, legumes, leafy green vegetables and fortified cereals.
Vitamin C is known to boost the health of the blood vessels in the body which in turn help provide the necessary oxygen and nutrients required by the muscles to grow healthy and strong. Well stocked muscles can in turn work faster and recover quickly from the effects of exercising and dieting.
Vitamin C also provides the necessary collagen needed by your body to build healthy bones and muscles. A daily dose of about 75mg Vitamin C can be easily got from oranges, strawberries or red bell peppers.
The sunshine vitamin can work wonders on your body, aiding in boosting your muscle tone, immunity and even your mood. Regular intake of Vitamin D can help in promoting muscular growth, function and contraction.
Vitamin D also helps strengthen the bones, thereby creating a strong base for the skeletal muscles to grow on. While adequate sun exposure can give your body the Vitamin D it needs, taking supplements daily can ensure this vitamin reaches its destination quicker.
Vitamin E helps enrich your body with protein, fiber and healthy fats. The antioxidant properties of Vitamin E also help the cell membranes to recover from exercises.
Fast recovery can in turn contribute to faster growth of your muscles as well. The necessary recommended dosage would be around 15 mg a day in the form of seeds and nuts.
Magnesium is great for the muscles and promotes their healthy growth and function. Moreover, the nutrient also helps reduce the pain and inflammation caused by cramps and sore muscles usually arising as a side effect of exercises.
A daily dose of 320 mg a day can help your body regain its muscle strength and tone in no time at all. So stock up on those nuts, legumes, spinach and whole grains. A relaxing dip in an Epsom salt bath would also do the trick.
Calcium is one of the most vital nutrients the body needs when it comes to building strong bones and muscles. Experts state the calcium supports your muscles when they contract and expand while exercising; thereby helping them grow strong and healthy. The recommended dosage of calcium the body needs on a daily basis is about 1200 mg.
While you can opt for calcium supplements for the same, natural alternatives like dairy free milk, green veggies and other dairy products can also help provide your body with the calcium it needs to tone the muscles.