The process of gaining and toning muscle can be a long and arduous practice.  You will need to be dedicated to the process, and understand that it will require a good deal of time to complete.  The best way to go about starting this task is to design a plan, and set some goals.  This will allow you to follow a set path and keep you focused so that you can achieve your desired results.

The first step to begin gaining and toning muscle is to determine how you want to train, and where you want to train.  Gyms are a great option, and are most commonly recommended for beginners.  These facilities are equipped with various types of weight training machines, free weight options, and professionals on staff to help guide you throughout the process.

If you would prefer to begin at home, you can certainly purchase your own free weights, small weight bench, home weight machine, and/or resistance bands.  Take a trip to your local sporting goods store and speak with a member of the staff to ensure you make the right purchase.

Next, you will need to design a complete program for your training needs.  Begin by setting realistic goals, and set a workout schedule you will be able to keep.  The most common mistake beginners make is designing a plan that tries to do too much too soon, and takes up more time than they can truly devote.  It might be worth consulting with a personal trainer when setting up your plan.  These professionals are highly skilled in this area and can be excellent guides to get you on the right path.

It is also important that you educate yourself on muscle health during this stage.  You need to understand how hard to work your muscles, that you should never exercise the same muscle groups two days in a row (except abs), and that in the beginning you will need to have a day of rest between each workout session.  Muscle training puts wear and tear on your tissues and they will need a bit of time to heal and regenerate.

When you are just beginning it is necessary to get your body used to moving, and burning calories.  In addition to just focusing on weight training, you should include cardiovascular exercise.  Once you get your body used to a higher level of activity you can then begin to add more focused training programs into your fitness routine.  You should go about introducing weights slowly and gradually increase the amount of weight and resistance you work with.

Finally, a proper diet is essential to gaining and toning muscle.  Once you begin to workout your body is going to have more specific nutritional needs.  You will be expending more energy, and burning more calories.  It is important that you replenish your body with the right type of fuel.  Foods such as lean protein, yogurt, milk, cheese, beans, nuts, and complex carbohydrates need to be consumed.  If you are trying to bulk up a bit, you can supplement your daily diet with protein shakes, smoothies, and higher protein foods.  Be careful doing this, as you do not want to add extra saturated fat.

Remember, the process of gaining and toning muscle takes time.  When you stick with your program, and make healthy changes in your life, you will be thrilled with the results.