- Training with a barbell is one way to build muscle and make your skin look tighter.lady iron 31 image by Paul Moore from Fotolia.com
People who lose a large amount of weight may be left with excess skin that hangs unattractively. Skin stretches to accommodate extra weight, then droops like a deflated balloon when the underlying fat decreases, especially if weight loss is rapid. Incorporating positive changes in your diet and exercising to build muscle can help your skin look smooth and taut. Building muscle fills out the skin from underneath to keep it looking elastic and youthful. - Several different vitamins help the skin stay healthy and keep its elasticity. Vitamin C is beneficial to the skin and can be found in many fruits and vegetables. Oranges, broccoli and apples are all high in vitamin C. Vitamin E also helps the skin stay flexible and maintain its shape. Foods high in vitamin E include nuts, seeds and spinach. Another vitamin that is good for the skin is vitamin A; it promotes a moist complexion, which ensures your skin is in the optimum condition to tone up. Foods containing vitamin A include sweet potatoes, carrots, milk and liver.
- Add foods rich in the mineral selenium to help reduce skin damage from exposure to the sun. Selenium applied to the skin as a cream offers the maximum benefits, however. Make sure your diet also includes the trace element copper, which works in concert with vitamin C to help form elastin, a protein that supports the skin from below and is vital to firming up loose skin. Shellfish, organ meats and leafy green vegetables all include copper. Magnesium encourages muscle growth and development which helps fill out loose skin. Eat nuts, beans, vegetables and cocoa to add magnesium to your diet.
- Add raw coconut and soy protein to your recipes. Raw coconut helps increase skin's elasticity; it contains a high concentration of antioxidants, which remove toxins in the skin. Add soy protein to smoothies or other foods to boost the protein content of meals in order to increase muscle mass. When taken with the blue-green algae spirulina and yeast extract, soy protein promotes the body's production of collagen, a connective fiber that helps support the skin.
- A reverse crunch is an exercise that helps tone up and strengthen lower abdominal muscles. To do a reverse crunch, lie flat on your back on the floor with your arms at your sides, palms pressing against the floor. Lift up your legs until they are completely vertical to the floor. Slowly lift your buttocks an inch or two from the floor, then slowly lower your buttocks back down. During the exercise, keep your shoulders flat on the ground. Repeat this exercise 15 times.
- The barbell curl helps build muscle in the upper arms, a common area for unsightly sagging. Pick up the barbell using an underhand grip with your hands about hip-width distance apart. Stand with knees bent slightly and your feet placed a shoulder-width distance apart. Keeping your elbows at your sides, slowly lower your forearms until your arms are fully extended. Next, raise your forearms until the barbell is against your chest. Repeat the exercise six to 10 times, keeping your elbows at your sides throughout the routine.
