Getting toned involves more than just what you do at the gym. Rather, it also involves how you care for your body the 23 hours (or more!) that you’re not working out. So, how do you eat for a more toned physique? JJ Virgin, one of the nation’s foremost celebrity nutrition experts, the author of “Six Weeks to Sleeveless and Sexy” and the host of TLC’s “Freaky Eaters” gives us the muscle-building nutrition tips we need for building long, lean, sexy and feminine muscles.

Arm-toning kettlebell exercises we’re loving!

How To Eat For Muscle Tone

Eat a substantial breakfast high in fiber and composed of low glycemic carbohydrates, clean lean protein and healthy fat. Try a protein smoothie made with whey protein, organic berries, a little light coconut milk and freshly ground flaxseed meal.

Another protein shake recipe!

Drink your water in between meals rather than with meals. This will prevent water from diluting your stomach acid, which may decrease your body’s ability to fully digest the protein in your meals – which is essential for muscle development.

Eat balanced meals that consist of a clean lean protein (like wild salmon or free range chicken), loads of non-starchy veggies, a small serving of a high fiber carbohydrate (like lentils) and a moderate amount of healthy fat (such as avocado). A salad with grilled onions and peppers, black beans, grilled chicken, salsa and avocado would fit the bill perfectly.

Limit your snacking since it raises your blood sugar and your insulin so that your body doesn’t need to burn off stored body fat for fuel. Instead, strive to eat balanced meals every 4-6 hours.

If you do need a snack, try these healthy options!

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