Lee Hayward's Total Fitness Bodybuilding suggests that it takes several months to start looking buff. The key to getting there is consistency with a workout and diet plan. Hitting the gym 3-4 days a week for a good worko... More »

If you want to get buff fast, clearly define your goals, and chart your progress by keeping a fitness journal. Make adjustments to your diet by increasing your caloric intake. Foods that are rich in protein and those tha... More »

www.reference.com Health Fitness & Exercise Muscle Toning

Women can build muscles quickly by lifting very heavy weights, says Muscle & Strength. If the weight is light enough to be lifted more than 12 times, it is too light to build muscle. If it cannot be lifted more than six ... More »

www.reference.com Health Fitness & Exercise Muscle Toning

Planks, squats and cardio are just some of the popular exercises to slim down your belly. Planks also engage the arms, glutes and thighs, along with the entire core area. More »

www.reference.com Health Fitness & Exercise Muscle Toning

Exercises that work out the triceps without requiring weights include regular push ups, close-grip push ups, and tricep dips. These exercises use body weight rather than dumbbells or machines to work and tone the muscles... More »

www.reference.com Health Fitness & Exercise Muscle Toning

Waist trimmer belts do not provide lasting weight loss or slimming effects. Any weight loss is attributable to loss of water through perspiration as the waist trimmer holds in body heat and causes the user to sweat. Any ... More »

www.reference.com Health Fitness & Exercise Muscle Toning

Strengthen the quadriceps by tightening muscles at the front of the thigh with the foot in a towel and pushing the knee toward the foot. The movement should be held for five seconds and repeated at least 10 times. More »

www.reference.com Health Fitness & Exercise Muscle Toning