Muscles are important to our body because it help us burn fat, improve our overall appearance, and increases our body metabolism. That is why it is essential to not only build muscles in our bodies, but also to maintain them from being lost.

How do we tone our muscles? Two things to keep in mind: build some amount of muscle and lose enough fat so that the muscle you have can actually be seen rather than covered by a layer/ layers of fat. You could keep in mind that a regular weight training routine will all you to build and tone your muscles. Also, you should invest in going on a healthy diet plan that includes cardio activity to lose some fat from your body as a whole. It would eventually come off form the spots you want it to and all you to appear toned overall.

If you don’t notice that you are as toned as you would want to be, then you either need to build more muscle (weight training), lose more fat (a diet and/or cardio), or a combination of both.

An interesting thing to keep in mind is that we all begin to lose our muscle starting after puberty.. Another factor that plays in our muscle loss is age. As we begin to get older, we gradually lose more and more muscle. The only ways to prevent our muscles from being lost is by building our muscles and maintaining it.

How exactly would we go about building and maintaining our muscles? Well, for starters, you should begin to eat more in order to have optimal recovery for your muscles after workouts. That means you need to have enough proteins (soy, tofu, milk, meat), carbohydrates (rice, pasta, oats), veggies, and fruits that will keep your muscles growing. Also, drink enough water (2 cups with every meal) and have enough sleep because growth hormones are released when you are sleeping- which helps build muscles. Besides eating, you’ll actually need to start getting into exercise routines that will help build and train your muscles.

Some examples of routines includes: strength training, weight lifting, calisthenics (push-ups, pull-ups, dips), free weights (dumbbells, barbells), and leg exercises (squats). If you’re a beginner at working out for your muscles, it’s best to try and work 8-10 exercises that focus on the major muscle groups at least 2-3 days a week. If you’re an advanced exerciser, then you should exercise at least 3-4 days a week to build and maintain muscle.

Along with eating healthy and maintaining an exercising routine, another way to build and maintain muscles is to intake certain vitamins. The vitamins that are beneficial for building muscle belongs in the B vitamin family. Vitamin B1 (thiamine) helps grow muscle and also metabolizes protein in our body. Vitamin B1 also helps send oxygen through our body to help us through our exercises. Vitamin B2 (riboflavin) and Vitamin B6 (pyridoxine) also helps metabolizes protein. Vitamin B3 (niacin) gives us the fuel we need for our workouts by helping us with energy production. Vitamin B12 (cobalmain) helps metabolizes our carbohydrates. All these are crucial when it comes to the process of muscle building.

Are you maintaining a healthy diet and giving enough nutrients for your muscles? Are you taking vitamins to help give support for your muscle growth? More importantly, are you maintaining a regular muscle building exercise routine in your daily life?

If you are working out regularly just remember that the more you practice and get into the routines, the easier it’ll become. Just keep at it, be persistent, and don’t give up. If you haven’t started working out yet, then drop what you’re doing, get up, and get pumped!