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Eat enough proteins

You don’t need much protein to tone up your muscles, right?

‘Wrong,’ says celebrated nutritionist Chris Aceto.

There is no such thing as ‘toning,’ he adds. Toning is usually understood as adding a small amount of lean muscle and increasing its firmness while reducing body fat.

To create an environment favourable to build even a little amount of muscle, a person should consume about 30 to 35 per cent of his calories from complete proteins.

Some may need 2 to 2.2 gm of protein for every kg of their bodyweight.

When protein intake is low, the body breaks down lean muscle tissue to convert it into amino acids and uses them for energy needs. This ‘catabolism’ will lead to a dip in the rate at which calories are burnt.

It results in a higher body fat-to-muscle ratio, exactly what you wouldn’t want.

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