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Top Tips to Get Toned, Build Muscle Mass & Boost Muscle Definition
How to Increase Muscle Mass, Definition and Tone


Jun 20, 2024

Published By:

Este Medical Group

Most men and women aim to achieve an athletic and healthy physique, especially as summer approaches. While diets and exercise routines can certainly help you enhance your appearance and look fit, sometimes you need a quicker solution.

For those who are in a rush or struggling to shed stubborn fat and achieve muscle definition, proven cosmetic body care treatments can offer a fast track to a more sculpted and svelte look. 

Let’s explore at-home and non-surgical medical clinic options that can help you reach your summer body goals efficiently and effectively.

Best Ways To Increase Muscle Mass 

Here are the top 5 tips to get muscle mass, including food and at-home exercise tips:  

  • More Protein Intake: Ensure you consume enough protein-rich foods like lean meats, poultry, fish, eggs, dairy, legumes, and tofu. Protein is essential for muscle repair and growth.  
  • Do Resistance Training: Perform regular strength training exercises using weights, resistance bands, or bodyweight exercises like squats, push-ups, and lunges.  
  • Eat Nutrient-Dense Foods: Add nutrient-dense foods such as whole grains, fruits, vegetables, and healthy fats into your diet. These provide essential vitamins, minerals, and antioxidants to support muscle function and recovery.  
  • Get Adequate Rest for Recovery: Allow your muscles time to recover between workouts. Aim for 7-9 hours of quality sleep each night to promote muscle repair and growth.  
  • Increase Hydration: Stay hydrated all day, as water is crucial for muscle function and performance. Dehydration can impair muscle recovery and strength. 

At Este Medical, we encourage you to follow any diet and exercise plan ideally with doctor's approval and input from a physical trainer to avoid potential harm or injury while aiming to increase muscle mass.

Getting Muscle Definition Advice 

How do I get more muscle definition? Follow the same tips as listed above on how to get more muscle mass and add in these additional tips for defining muscles

  • Aim for Caloric Balance: Maintain a slight caloric deficit to trigger fat loss while preserving muscle mass. Monitor your calorie intake and ensure you're consuming enough nutrients to fuel your workouts and recovery.  
  • Add in Cardiovascular Exercise: Incorporate cardiovascular exercises like running, cycling, or swimming to help reduce body fat and reveal muscle definition. High-intensity interval training (HIIT) can be particularly effective for fat loss while preserving muscle mass.

Tips On How To Improve Muscle Tone

Just like with boosting muscle mass and getting better muscle definition, toning muscles requires almost all of the same tips, like exercising with resistance bands, staying hydrated, and increasing protein intake, but here are two extra tips for body toning you should try! 

  • Focus on Bodyweight Exercises: Bodyweight exercises like squats, lunges, push-ups, and planks are excellent for toning muscles without the need for equipment. They engage multiple muscle groups simultaneously and can be modified to suit different fitness levels. 
  • Do Yoga or Pilates: Yoga and Pilates routines can improve muscle tone by emphasising controlled movements and body awareness. These practices help strengthen muscles while promoting flexibility and posture, contributing to a more toned appearance.

Achieve Your Ideal Summer Body with Non-Surgical Treatments at Este Medical

Explore Este Medical's top non-surgical body treatments designed to complement your exercise and diet efforts, helping you tone, define, and enhance muscle for a sculpted and svelte physique any time of year. 

Este UK Toning & Firming Treatments 

Book Emsculpt body contouring treatments that use electromagnetic energy to induce rapid and intense muscle contractions surpassing those of sit-ups to tone and firm. Emsculpt targets areas of the body that may not respond to diet or exercise as desired.

Create summer curves with VelaShape: a vacuum and massage treatment that enhances body contours. This treatment will help you achieve a tighter, firmer appearance.

Achieve a more taut and lifted appearance with HIFU ULTRAFORMER body treatments. High intensity focused ultrasound body treatments effectively reduce fat and tighten supporting skin layers. 

Transform your physique today! Book your free summer body consultation now! 

Este Medical Muscle Building 

Emsculpt NEO will succeed where exercise has failed. This top body contouring treatment uses HIFEM energy to build muscle. The ultimate treatment to define and tone your body.

Discover more about our UK muscle-building treatments. Schedule a free body care consultation with Este Medical Group. 

Body Goals Achieved With Help from Este Medical! 

At Este Medical, we prioritise physical wellness and body positivity. Whether you're looking to sculpt and contour muscles, achieve fresh muscle definition, or reduce fat for summer, we provide a supportive and non-judgmental environment to help you achieve your desired summer body goals with confidence.

Last Updated:

June 20, 2024

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